Anxiety is not merely a fleeting feeling of unease. It is an alarm, a whisper from the depths of your mind, signalling that something beneath the surface longs to be acknowledged. It is not the enemy; it is a messenger, pointing toward emotions left unprocessed, wounds left unattended.
For those of us who have learned to survive by numbing our pain, anxiety often becomes one of the body’s last resorts—a desperate attempt to make us listen. It does not arise from nowhere; it is the echo of emotions we’ve suppressed, an internal resistance to what seeks to be felt.
The Nature of Anxiety: A Survival Mechanism Gone Awry
Imagine standing on the shore, gazing at the vastness of the ocean. The waves are steady, rhythmic, a familiar comfort—until one day, a shadow appears beneath the surface. A fin. The jolt of fear surges through you. Your body reacts before your mind can process it, propelling you towards safety. You reach the shore, breathless, alive. The immediate danger has passed, but something lingers.
You tell yourself it’s over, that you are safe, yet every subsequent time you step into the water, something tugs at you—an unease that wasn’t there before. The ocean, once a place of peace, now feels unpredictable, menacing. You do your best to ignore it, to push forward, to pretend. But the anxiety doesn’t dissipate. It grows. And one day, it becomes so overwhelming that you decide it’s easier to stay on land, away from the water altogether.
The fear you felt that day never left. It remained within you, waiting for acknowledgment, waiting to be processed. But instead of facing it, you tried to outrun it, and in doing so, you unknowingly taught your body that the water itself is the threat. Anxiety became your guardian, shielding you from an ocean that was never truly dangerous—only the memory of that one moment was.
Common Causes of Anxiety
Anxiety is not a sign of weakness or overthinking—it is often rooted in deeper biological, environmental, and psychological factors. Understanding what fuels it can help untangle its grip.
Biological and Genetic Factors
Some people are biologically wired to be more anxious than others. If anxiety disorders run in your family, your risk of developing one increases. Neurotransmitter imbalances—particularly in serotonin and dopamine—can heighten feelings of worry and distress. Overactivity in the amygdala, the brain’s fear center, makes some individuals more sensitive to perceived threats. Additionally, hormonal changes, such as those experienced during pregnancy, menopause, or chronic stress, can contribute to heightened anxiety symptoms.
Environmental Triggers
Anxiety often emerges in response to external circumstances. Chronic stress—whether from work pressure, financial instability, or caregiving responsibilities—can push the nervous system into survival mode. Exposure to trauma, such as abuse, accidents, or natural disasters, can create lasting imprints on the mind and body. Adverse childhood experiences, such as neglect or instability, increase vulnerability to generalised anxiety disorder (GAD) and panic disorder later in life. Even subtle, ongoing stressors like living in unsafe environments or experiencing discrimination can contribute to persistent unease.
Psychological Causes
Our minds are powerful, shaping how we experience the world. Those with perfectionist tendencies, low self-esteem, or an external locus of control—believing they have little power over their circumstances—are more prone to anxiety disorders. Unresolved emotional conflicts, such as guilt, shame, or grief, often manifest as anxious thoughts or physical tension. Post-traumatic stress (PTSD) can create hypervigilance, making even safe environments feel threatening. Additionally, cognitive distortions—patterns of thinking that magnify fear, such as catastrophising or black-and-white thinking—can fuel cycles of distress.
The Symptoms of Anxiety: How It Manifests in the Body and Mind
Anxiety is not just “in your head.” It is deeply physical, emotional, and behavioural. Recognising its symptoms allows us to approach it with more awareness and compassion.
Physical Symptoms
- Racing heart (palpitations)
- Shortness of breath
- Insomnia or difficulty sleeping
- Digestive issues (IBS, nausea, stomach pain)
- Chronic muscle tension or unexplained aches
- Excessive sweating or dizziness
Emotional and Cognitive Symptoms
- Persistent worry or overthinking
- Feeling on edge, restless, or unable to relax
- Irritability or mood swings
- Difficulty concentrating or memory fog
Behavioural Symptoms
- Avoidance of situations that trigger anxiety
- Compulsive behaviours (checking, reassurance-seeking)
- Social withdrawal or isolation
Types of Anxiety Disorders
Anxiety is not a one-size-fits-all experience. It manifests in different ways, each with its own unique patterns.
Generalised Anxiety Disorder (GAD)
Persistent and excessive worry about daily life—work, health, relationships. The mind feels like it’s constantly scanning for danger, making it difficult to relax. Fatigue, muscle tension, and sleep disturbances are common.
Panic Disorder
Sudden, overwhelming panic attacks that trigger intense physical symptoms—racing heart, sweating, dizziness, and a feeling of impending doom. The fear of future attacks can lead to avoidance behaviours.
Social Anxiety Disorder
A deep fear of judgment or embarrassment in social situations. The mind fixates on perceived flaws, making social interactions feel unbearable. This can lead to isolation and loneliness.
Specific Phobias
Intense, irrational fears of specific objects or situations—heights, flying, spiders. The fear overrides logic, causing avoidance of triggers.
Obsessive-Compulsive Disorder (OCD)
Recurring intrusive thoughts (obsessions) paired with repetitive behaviours (compulsions) done to alleviate distress—such as excessive hand-washing or checking behaviours.
Post-Traumatic Stress Disorder (PTSD)
Trauma rewired the nervous system. Flashbacks, nightmares, and heightened arousal create a constant state of hypervigilance, making it difficult to feel safe.
Separation Anxiety Disorder
Not just a childhood condition—this disorder can cause extreme distress when away from loved ones, leading to panic, fear, and avoidance of independence.
The Impact of Anxiety on Daily Life
Anxiety is not just an internal experience—it ripples into every corner of life.
Work
Difficulty concentrating, second-guessing decisions, fear of failure, and burnout. Anxiety in the workplace can hinder career growth and limit opportunities.
Relationships
Fear of judgment or rejection, misinterpretation of social cues, and avoidance of connection can lead to isolation and loneliness. Social anxiety and relationship anxiety often fuel miscommunication and misunderstandings.
Overall Quality of Life
Chronic anxiety affects physical health, causing insomnia, digestive issues, and fatigue. It drains energy, making even enjoyable activities feel overwhelming.
Effective Coping Strategies
Practice Relaxation Techniques
Engage in deep breathing exercises, progressive muscle relaxation, and mindfulness meditation to counteract stress responses.
Develop a Healthy Lifestyle
- Exercise releases endorphins and regulates stress hormones.
- Prioritise sleep—insomnia and anxiety are deeply connected.
- A balanced diet supports brain chemistry and mood stability.
Challenge Negative Thought Patterns
Use Cognitive-Behavioural Therapy (CBT) techniques to reframe anxious thoughts.
Build a Support Network
Connection with friends, family, or support groups provides grounding and perspective.
Seek Professional Help
- Therapy (Psychotherapy, CBT, Exposure Therapy, ACT)
- Medication (for severe cases, prescribed by a professional)
Engage in Self-Care Practices
Journaling, creative hobbies, time in nature—restore balance by reconnecting with yourself.
Set Realistic Goals
Break tasks into small, achievable steps to reduce overwhelm.
Common Myths and Facts About Anxiety
Myth: Anxiety is just overthinking and can be controlled by willpower.
Fact: Anxiety is a legitimate mental health condition that requires self-awareness, therapy, and lifestyle adjustments.
Myth: Only weak people suffer from anxiety.
Fact: Anxiety affects everyone, regardless of strength or resilience.
Myth: Anxiety disorders will go away on their own.
Fact: Without proper treatment, anxiety can worsen over time.
Myth: Medication is the only way to treat anxiety.
Fact: Many find relief through therapy, self-care, and lifestyle changes.
Releasing Anxiety: The Path Back to Ourselves
Healing is not found in avoidance. It is found in facing the discomfort, in returning to the moment when an unprocessed emotion first took hold.
And when we finally listen—when we allow ourselves to feel, to process, to move through—something shifts.
The alarm quiets. The body exhales.
And we return to ourselves.
At last, we are home.
