Understanding Anxiety: When Worry Starts Taking Over

Anxiety is something we all experience. It is the body’s natural alarm system, designed to help us notice danger, prepare for challenges and respond quickly when something feels threatening. Before an important appointment, a difficult conversation or a major life change, some anxiety can be understandable—and may even help us prepare.

But anxiety can become a problem when it feels excessive, does not settle once the stressful situation has passed, or begins to interfere with everyday life.

What can anxiety feel like?

Anxiety does not look or feel the same for everyone. It can affect our thoughts, emotions, body and behaviour.

Common experiences may include:

• persistent worry or a sense that something bad is going to happen

• racing thoughts or difficulty concentrating

• feeling restless, irritable, tense or constantly “on edge”

• a fast heartbeat, tight chest, dizziness, sweating or shortness of breath

• nausea, stomach discomfort or changes in appetite

• trouble falling asleep or staying asleep

• avoiding people, places, activities or responsibilities

• repeatedly seeking reassurance or checking things

• panic attacks or sudden feelings of intense fear

These symptoms can be frightening. Physical symptoms should not automatically be assumed to be anxiety, particularly if they are new, severe or unexplained. A GP can help rule out other possible causes.

Why does anxiety continue?

Anxiety is not a sign of weakness, and people cannot simply “switch it off.” It can be influenced by a combination of life experiences, prolonged stress, trauma, health concerns, temperament, family history and current circumstances.

Avoidance often plays an important role. Staying away from something frightening can bring immediate relief, so the brain learns that avoidance kept us safe. Over time, however, this can make the situation feel even more threatening and cause life to become increasingly restricted.

For example, someone who feels anxious in social situations may begin declining invitations. This reduces anxiety in the short term but also removes opportunities to discover that they can cope, that anxiety eventually decreases, or that the feared outcome may not occur.

What can help?

There is no single strategy that works for every person, but the following approaches can be useful:

Slow down your breathing

When anxious, breathing can become fast and shallow. Try breathing gently and steadily, allowing the exhale to be slightly longer than the inhale. The aim is not to force anxiety away but to help the body move out of a heightened state.

Bring your attention back to the present

Notice what you can see, hear and physically feel around you. Grounding can interrupt the spiral of “what if” thoughts and reconnect you with what is happening right now.

Check the story anxiety is telling you

Ask yourself: What am I predicting? What evidence supports that prediction? Is there another possible explanation? What would I say to someone I care about in this situation?

Take small steps towards what you are avoiding

Gradual, planned exposure to feared situations can help the brain learn that discomfort is manageable. Start with a small, achievable step and repeat it before moving to something harder. Professional guidance may be helpful when anxiety or avoidance is severe.

Support the basics

Regular sleep, movement, meals and connection with supportive people can improve our capacity to cope. Reducing caffeine, alcohol or other substances may also help, as these can worsen anxiety symptoms for some people.

When should you seek support?

Consider speaking with a mental health professional if anxiety:

• is present most days or is becoming more intense

• affects work, study, sleep, relationships or daily responsibilities

• causes you to avoid important activities

• leads to frequent panic attacks or significant distress

• is accompanied by depression, substance use, self-harm or thoughts of suicide

Evidence-based therapies can help people understand their anxiety, recognise unhelpful patterns, build practical coping skills and gradually reconnect with the parts of life anxiety has interrupted. Support should be tailored to the individual rather than based on a one-size-fits-all approach.

You do not have to manage anxiety alone

Anxiety is common, but that does not mean you simply have to live with it. With appropriate support and practice, anxiety can become more manageable.

The Lifestory Practice supports children, adolescents and adults experiencing anxiety and related concerns. Appointments are available at our Aldinga clinic and by Telehealth. Depending on your circumstances, services may be accessed through Medicare with an eligible referral, NDIS funding, private health insurance or private payment.

To ask about appointments or find out which option may suit you, contact The Lifestory Practice.

This article provides general information and is not a substitute for personalised medical or mental health advice. If you or someone else is in immediate danger, call Triple Zero (000). If you need urgent crisis support in Australia, contact Lifeline on 13 11 14.