Everyday Anxiety is not a Linear Experience

Anxiety can present itself at any moment of the day and it can happen to anyone. It typically is a reaction to an overstimulating or overwhelming scenario or the anticipation of it. Anxiety can look different for everyone, and it is not a one size fits all experience. There are several forms of anxiety that one may encounter in their everyday life. One may ask, how do I know that I am experiencing anxiety? To answer this question, it would be beneficial to monitor your physical symptoms. Many individuals that face anxiety daily report experiencing panic symptoms such as sweaty palms and feet, heart pacing and irregularities in the abdomen (Curtiss et al., 2021). These are some of the common physical symptoms of anxiety, however it can look very different depending on the person. Anxiety is ultimately encapsulated with a dire feeling of worry. Not all anxiety manifests as severe panic attacks or restless nights. Often, it manifests itself in subtle, enduring ways that are integrated into our daily existence. For many, anxiety is more like a constant sensation existing in the background. With the feeling of worry arises a persistent feeling that “something might go wrong” even when everything appears to be going well. It can start as soon as you start your day. Your mind may be triggered and already starts going over the tasks for the day, anticipating the worst-case scenario, or overanalyzing yesterday’s awkward interactions. Making small decisions can feel like a burden and it becomes difficult to trust your instincts. You may even experience an internal conflict whereby you question small things like deciding what to wear, sending an email, or responding to a message. Doubts such as “What happens if I say the wrong thing?” “What happens if they don’t understand?” & “What if they don’t like me?” Though they don’t always prevent you from proceeding, these thoughts complicate situations that are deemed to be straightforward.

Additionally, anxiety can sometimes be mistaken as productivity. You may be inclined to check over your work constantly out of fear of making a mistake rather than carelessness. You may prepare for every scenario and rehearse conversations out of fear of embarrassment rather than excitement. It appears to be diligence from the outside however it feels like pressure on the inside. The physical components of anxiety like tight shoulders, short- breathing, restless legs, and many more can start to feel as if it is a part of you (Fortea et al.,2024). Even though these feelings subtly deplete your energy throughout the day, you may grow so accustomed to them that you no longer notice them. It is important to address these experiences before it becomes overconsuming, presenting more challenges in resolving.

At VCP, we aim to support individuals dealing with anxiety across the spectrum. From those who are faced with crippling experiences of anxiety to those who face more quiet but disruptive versions, VCP supports each unique encounter. In addition to the immense amount of support available to meet the client’s needs, we also provide several coping strategies that minimize the experiences of symptoms. Grounding yourself in the present is one useful strategy (Curtiss et al., 2021). Anxiety frequently causes your thoughts to escape into the future, speculating about potential problems and catastrophizing. You can break that cycle by focusing on what you can see, hear, or touch in the here and now. A sense of stability can be produced by even something as basic as paying attention to how your feet feel on the ground or the overall feeling in your body. Dividing tasks into smaller steps is another strategy in minimizing that onset of anxiety before it even happens (Curtiss et al., 2021). Anxiety often makes our tasks seem more difficult than it actually is. You allow yourself those small victories and lessen the stress that causes anxious thinking when you break a task up into manageable chunks.

Incorporating brief moments of peace and relaxation into your day is also beneficial in reducing the feelings of anxiety. Your nervous system can be reset with a few deep breaths, a quick stroll, or a quiet break in between activities (Fortea et al., 2024). The goal of these strategies is not to seek a quick fix solution, however they give your mind a place to rest. Lastly, finding the right practitioner at VCP to support you in your journey to becoming better is the right direction. Therapy can provide you with a safe environment whereby your chosen counsellor can help you feel less alone. When anxiety remains unresolved, it may feel heavier. Talking about your experience can help you feel better and serve as a reminder that help is out there. It’s important to discuss everyday anxiety because it helps dispel the stigma associated with it. It serves as a reminder that hardship does not equate to failure and that many people, including friends, coworkers, and family are going through comparable struggles behind closed doors. We adjust for understanding, support, and healthier coping mechanisms when we own up to our anxiety rather than trying to suppress it.

References

Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders. Focus (American Psychiatric Publishing), 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045

Fortea, L., Solanes, A., Pomarol-Clotet, E., Garcia-Leon, M. A., Fortea, A., Torrent, C., Varo, C., Bonnin, C. M., Montejo, L., Alonso, J., Carmona, S., Soldevila-Matías, P., Alustiza, I., Arbós, D., Hidalgo-Mazzei, D., Grande, I., Vieta, E., Fullana, M. À., & Radua, J. (2024). Coping behaviors to reduce anxiety and depressive symptoms: A prospective repeated assessment study. Spanish Journal of Psychiatry and Mental Health. https://doi.org/10.1016/j.sjpmh.2024.08.003