Anxiety
Understanding What It Is and How to Take Control
Feeling nervous before a big presentation or a life change is normal. But when that worry doesn’t go away—or gets so intense that it interferes with your everyday life—it may be more than just stress. It might be anxiety.
Anxiety disorders are among the most common mental health conditions in the United States. According to the Anxiety & Depression Association of America, they affect over 40 million adults every year. The good news? Anxiety is highly treatable—and you don’t have to face it alone.
What Is Anxiety?
Anxiety is your body’s natural response to stress. It’s that feeling of fear or apprehension about what’s to come. Everyone experiences anxiety from time to time—but when it becomes excessive, persistent, and hard to control, it may be an anxiety disorder.
Anxiety disorders go beyond occasional worry. They can affect your sleep, focus, relationships, work, and overall quality of life. The feelings might seem out of proportion to the actual situation, or come without a clear reason at all.
Common Symptoms of Anxiety
Anxiety can show up in many different ways—physical, emotional, and mental. Symptoms vary from person to person, but may include:
- Constant worry or nervousness
- Feeling restless, on-edge, or keyed up
- Trouble concentrating or mind going blank
- Muscle tension, jaw clenching
- Rapid heartbeat or chest tightness
- Sweating or trembling
- Shortness of breath
- Difficulty falling or staying asleep
- Digestive issues or nausea
- Avoiding situations that trigger anxiety
Sometimes anxiety can also cause panic attacks—sudden episodes of intense fear, heart palpitations, dizziness, and a feeling of losing control.
Types of Anxiety Disorders
There are several types of anxiety disorders, each with its own unique challenges:
Diagnosing Anxiety
There’s no lab test for anxiety, but a healthcare provider can evaluate your symptoms and rule out other causes through a detailed history, physical exam, and sometimes blood tests.
If you’ve been feeling constantly on edge or overwhelmed for more than two weeks, it’s time to talk to someone. Anxiety is real—and treatable.
How Is Anxiety Treated?
1.Therapy
Treatment depends on the type of anxiety you’re experiencing, but the most effective plans often include a combination of the following:
Cognitive Behavioral Therapy (CBT)
is one of the most effective treatments for anxiety. It helps reframe anxious thoughts, build coping strategies, and face fears gradually.
Exposure therapy
can help people overcome phobias or social anxiety by slowly and safely introducing feared situations.
Acceptance and Commitment Therapy (ACT)
helps people live with uncertainty and reduce avoidance behaviors.
2. Medication
Treatment depends on the type of anxiety you’re experiencing, but the most effective plans often include a combination of the following:
Antidepressants
(such as SSRIs or SNRIs) are commonly prescribed for long-term anxiety management.
Anti-anxiety medications
(like benzodiazepines) may be used for short-term relief but are generally not for long-term use due to dependency risks.
Always work closely
with your healthcare provider to find the right medication and dosage.
3. Lifestyle Changes
Small changes can make a big impact:
Exercise regularly
movement reduces stress hormones and boosts mood
Get enough sleep
lack of rest can worsen anxiety
Eat balanced meals
limit caffeine and sugar
Practice relaxation techniques
deep breathing, yoga, or guided meditation
Set boundaries
learn to say no and prioritize self-care
How to Cope When Anxiety Shows Up
Even with treatment, anxiety can still show up. Having tools to manage it in the moment is key.
- Ground yourself: Focus on the present using techniques like the 5-4-3-2-1 method (name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste).
- Breathe deeply: Inhale for 4 seconds, hold for 4, exhale for 6. Repeat.
- Challenge anxious thoughts: Ask—“Is this thought true? What evidence supports or contradicts it?”
- Limit doom-scrolling: Reduce exposure to triggering news or social media.
- Create a calm space: Light a candle, listen to calming music, or keep a worry journal.
Compassionate Anxiety Support at Our Walk-In Clinic
At our clinic, we offer accessible, stigma-free care for anxiety and mental health. No appointment is needed—just walk in.
We provide:
- Mental health assessments and screenings
- Counseling referrals and therapy partnerships
- Medication management
- Stress coaching and personalized self-care strategies
- Follow-up care and progress tracking
We understand that anxiety doesn’t follow a 9-to-5 schedule, and neither do we. Whether you’re facing a stressful life event or a long-term struggle, we’re here to help you breathe easier.
When to Get Help
If anxiety is affecting your work, relationships, sleep, or health, it’s time to seek help. You don’t have to wait until things feel unmanageable.
Talk to a healthcare provider if you:
- Worry most days and can’t control it
- Avoid situations because of fear
- Have physical symptoms that don’t seem to have a medical cause
- Experience panic attacks
- Feel stuck, exhausted, or isolated