We all feel anxious from time to time: before an important meeting, a public speaking engagement, or during a life change. It’s the body’s natural response to stress. But what to do when anxiety becomes a constant companion, exhausting you physically and preventing you from relaxing even in complete safety?
We understand where the line between normality and disorder is and how to regain our peace of mind.
What is anxiety?
Anxiety is an individual trait or emotional state that is expressed in a constant sense of threat, a premonition of the worst, and internal tension.
Unlike fear, which always has a specific object (for example, fear of a dog running at you), anxiety is usually objectless. It is a background feeling that “something is going to happen,” even when there is no obvious reason for it.
How to recognize background anxiety?
Anxiety manifests itself not only in thoughts, but also on a physical level:
In your mind: constant scrolling of negative scenarios (“what if…”), difficulty making decisions, catastrophizing of little things.
In the body: muscle tightness (especially in the shoulders, neck, and jaw), shallow breathing, rapid heartbeat, a lump in the throat, or abdominal discomfort.
In behavior: difficulty falling asleep, restlessness, desire to control everything or, conversely, avoidance of situations that cause anxiety.
How to get rid of anxiety: 4 practical steps
It is important to understand: the goal of psychotherapy is not to “erase” anxiety forever (after all, it is a basic function of our security), but to learn to manage it so that it does not control your life.
1. Return to the body (Self-help in the moment)
When anxiety increases, your brain is in the future. Bring it back to the present moment through physical sensations:
Breathing according to the 4–7–8 system: inhale through the nose for 4 counts, hold the breath for 7, slowly exhale through the mouth for 8.
Grounding technique: feel the support under your feet, find 5 red objects in the room with your eyes, touch cold water.
2. Work with your thoughts
Ask yourself, “Do I have real evidence that my fears are coming true right now?” and “If the worst happens, what is my specific plan of action?” Moving from an abstract fear to a concrete plan reduces anxiety.
3. Clear the information space
Chronic stress is often fueled by “dopamine scrolling” through news and social media. Limit news reading to 1–2 designated time slots per day and don’t pick up your phone an hour before bed.
4. Take care of basic needs
The nervous system is depleted by lack of sleep, excess caffeine, sugar, and lack of exercise. Sometimes cutting back on coffee and taking a 20-minute walk daily can reduce anxiety levels by a third.
When should you consult a psychologist?
If anxiety lasts for weeks, prevents you from working, communicating with family, causes insomnia or panic attacks, you shouldn’t be left alone with it.
Psychotherapy (particularly cognitive-behavioral and psychodynamic approaches) helps to find the root causes of anxiety, dispel old fears, and form new, healthy responses to stress.