Understanding Anxiety: What’s Really Happening in Your Body and Mind
Anxiety is something we all experience at some point in our lives, and some of it is completely normal. Whether it’s butterflies before a big presentation, nervousness about an important conversation, worrying you will forget your passport when packing for an international trip, or an annoying feeling that won’t let you sleep at night, anxiety is a part of being human. But for some, anxiety can be more than just an occasional visitor that can be helpful at times – it can be like annoying background noise that is hard to get rid of completely and makes you feel on edge.
So, what exactly is happening when you feel anxious? Why does your heart race? Why does your mind jump to worst-case scenarios? And, most importantly, what can you do about it? Let’s get into it.
The Science of Anxiety: Your Brain on High Alert
At its core, anxiety is your body’s built-in alarm system. Anxiety a response designed to protect you and keep you safe in dangerous or threatening situations. Back in the days of our ancestors, this system was crucial for survival. If a predator was nearby, their brains would trigger a "fight-or-flight" response, allowing them to react quickly and either run for their lives or prepare to defend themselves. The amygdala is a small almond-shaped structure in your brain that is the control center of anxiety and fear. It scans for threats and, when it perceives danger (real or imagined), it sends a distress signal to the rest of your body. This triggers a cascade of physical responses to prepare you for action.
The Reticular Activating System (RAS) is another crucial part of the brain involved in anxiety. The RAS is a network of neurons located in the brainstem that acts as a filter for incoming sensory information. It helps determine what stimuli are important and deserve attention. For example, let’s say you are looking to buy a new car and are interested in a specific type of car. You then start noticing this particular type of car everywhere, you see it in the parking lot at the grocery store and see it pass you on the way home from work. This is the RAS at work, constantly scanning and filtering important information. While it can help you in some situations, like what kind of house or car you want to buy, when you’re anxious your RAS becomes hyperactive, making you more sensitive to perceived threats.
For example, if you’re already feeling anxious about public speaking, your RAS will heighten your awareness of every minor detail — the sound of your own voice, the expressions on people’s faces, the temperature of the room. This overactive filtering system can make it difficult to focus on anything other than your anxiety, creating a feedback loop that reinforces anxious thoughts and sensations.
Physical Symptoms of Anxiety
Once your brain sounds the alarm, your body shifts into high gear. Your nervous system immediately responds and you may notice:
Heart racing - this happens because your body pumps blood faster to prepare your muscles for action.
Rapid breathing - this means more oxygen is delivered to your muscles.
Sweating or shaking - your body tries to cool itself down and is getting flooded with adrenaline as it prepares to fight or flee the situation.
Tense muscles - also your body preparing for fight or flight.
Upset stomach or sudden urge to use the bathroom - Blood flow is diverted away from digestion to prioritize survival.
For a list of more examples of how anxiety manifests, you can read more about that on my Therapy for Anxiety page. When you experience the symptoms listed above, this response is incredibly helpful if you’re facing real danger, but when your brain triggers this response over everyday stressors or things it believes could happen, it can become overwhelming and exhausting.
Anxiety and The Cycle of Worry
Anxiety isn’t just physical; it’s deeply rooted in how we think. Anxiety loves to play the “what-if” game. What if I fail this test? What if I say something embarrassing? What if something bad happens to me, or to my loved ones? These thoughts create a feedback loop where worry fuels anxiety, and anxiety fuels more worry.
Another way anxiety shows up is through what therapists call cognitive distortions. This basically means that anxiety distorts the way that we think. This can look like catastrophizing, or assuming the worst-case scenario will happen. Black-and-white thinking, where we see things in extremes (e.g. ‘if I fail this, I am a complete failure’). Anxiety can make us think we are mind-readers or believe we know what others are thinking about us, and usually we assume it’s bad. Finally, anxiety can lead to overgeneralization, or assuming one negative experience means everything will always go wrong. These cognitive distortions are thought patterns we get into because of anxiety, and understanding these patterns is key to breaking free from anxious thoughts.
Managing Anxiety: Strategies That Actually Work
The good news? Anxiety is treatable. While it may never disappear completely (and that’s okay!), it doesn’t have to control so many aspects of your life. Let’s talk about a few ways you can start to manage your anxiety now.
Breathing Techniques
One of the quickest ways to calm anxiety in the moment is through deep breathing. If you’ve taken a yoga class you have proboem been introduced to “box breathing'“. Personally I’m not a fan, but if it works for you then great. If you’re like me, you don’t love box breathing (it’s the holding for 4 seconds between inhale and exhale that I hate), then you can try what I call ‘triangle breathing’. The idea is to hold and exhale longer than your inhale, which helps engage your parasympathetic system and pulls you out of panic and racing thoughts. Triangle breathing works like this:
Inhale deeply through your nose for four seconds.
Hold for five seconds.
Exhale slowly through your mouth for six to seven seconds.
Repeat at least 3 times or more as needed to feel calmer. Really pay attention to counting slowly and noticing where you feel your breath coming in and out. Notice the sensation of your lungs filling on your inhale, and deflating a bit on your exhale. Notice how your abdomen and chest expand and contract with each breath in and out.
Grounding Exercises
When anxiety makes your thoughts race, grounding techniques can bring you back to the present. Try the 5-4-3-2-1 method:
Name 5 things you can see, Name 4 things you can touch, Name 3 things you can hear, Name 2 things you can smell, Name 1 thing you can taste. This one can easily be found on google and downloaded to your phone so you can have it for quick release.
Progressive Muscle Relaxation. Start by sitting on a chair comfortably with both feet on the ground and your hands in a relaxed position on your lap. Close your eyes or lower your gaze. Next focus on taking a deep inhale while scrunching your shoulders up to your ears as tightly as you can, holding it for several seconds, then release quickly on an exhale. Take another deep breath, then move down to the tops of your arms and repeat the tensing, holding and quick release. Progressively move through your major muscle groups, including your hands, abdomen, legs and end by pressing your feet into the ground and then releasing. This is both a mindfulness and a relaxation technique I have taught clients for years. It brings you back to the present moment and helps release tension you are unknowingly holding.
Therapy for Anxiety
One of the best ways to manage anxiety is by going to therapy. All therapists use what we call therapy modalities which is a fancy way of saying out treatment. approach. There are several ways to treat anxiety, but by my favorite approach is by using Cognitive Behavioral Therapy, also known as CBT. I like CBT because it has been proven by research to be a highly effective treatment for anxiety. Essentially, CBT is about understanding how the way we think impacts our emotions and behaviors. In other words, how we think about anxiety directly impacts our experience of it. When you are trapped in endless cycles of worrying, overthinking and ruminating on and planning for worse case scenarios, your brain thinks that all the preparation and planning will make you feel better but it actually makes you more anxious and keeps us stuck in an anxiety spiral. Fortunately, you can change how you think about anxiety and also change the way you engage with it. Therapy can help you interrupt the anxiety cycle, stopping it before it spirals. The goal is not always to completely eliminate anxiety because a little anxiety can be helpful, and is part of the human experience. Rather, the goal is to reduce anxiety to manageable levels and give you tools to interrupt the cycle once it starts. In my experience working with clients and with managing my own anxiety, I’ve found that changing the way you think and using certain tools consistently leads to decreased anxiety overall, and ensures that when it does crop up, you know what to do to keep it from getting out of control.
Lifestyle Adjustments
In addition to therapy, lifestyle adjustments can have a big impact on anxiety levels. You can try regular exercise or movement, as this helps burn off excess stress hormones that get released when you get anxious. You can also try reducing caffeine or THC intake, particularly later in the day. Caffeine and THC are both stimulants which increase your heart rate and your blood pressure. While they may not cause anxiety, they can certainly worsen or prolong it. Lastly, practicing mindful meditation can help train your brain to focus on the present instead of worrying about the future. If you have never practiced meditation, apps such as headspace and calm can be a great way to get started.
When to Look For An Anxiety Therapist
If anxiety is interfering with your daily life, relationships, or overall well-being, it may be time to talk to a professional. An anxiety therapist can help you understand your triggers, develop coping strategies, and work through anxious thoughts in a way that feels manageable.
Therapy isn’t about “fixing” you – because you’re not broken. Therapy is about helping you live a fulfilling and satisfying life. When ut comes to anxiety, therapy is about equipping you with the tools you need to navigate life with more ease and confidence.
If anxiety has been holding you back, you don’t have to face it alone. Relief truly is possible, and working with an experienced anxiety therapist can help you regain control and feel more like yourself again.
If you are looking for an anxiety therapist in Denver, I offer a free phone consultation to discuss your concerns, answer any questions, and see if therapy is the right fit for you. Schedule your free consultation today.
DISCLAIMER: This blog is for educational and entertainment purposes only; it is not therapy and is not a replacement for therapy. Reading this website does not constitute a provider-client relationship. Consult your licensed physician or licensed mental health provider regarding advice, questions and support for your mental health. Information found on this website should be used only in conjunction with working with a licensed mental health professional or physician. If you are experiencing a mental health emergency, call 911 or 988. Nothing found on this website is intended to be a substitute for professional or medical advice, diagnosis or treatment. Denver Therapy LLC, authors and contributors to this blog assume no liability for any actions taken or decisions made in reliance upon, or in response to information contained on this website. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. See website disclaimer for more information.
