Everyone feels anxious sometimes. Before a big meeting, a first date, or a medical appointment. Nerves are a part of what makes us human. Anxiety becomes a problem when it shows up too often, feels too big for the situation, or starts running your life.
What anxiety can feel like
Anxiety doesn’t just live in your thoughts. It shows up in your body, your mind, and your behaviour.
In your body:
A racing heart or tight chest
Shallow breathing
Muscle tension, headaches, or stomach trouble
Trouble sleeping or feeling wired and tired at once
In your mind:
Constant “what if” thinking
Difficulty concentrating
Replaying conversations or expecting the worst
A sense that something bad is about to happen
In your behaviour:
Avoiding people, places, or tasks
Putting things off
Seeking reassurance again and again
Over-preparing or over-checking
Common types of anxiety
Anxiety can look different from person to person. Some common patterns include:
Generalized anxiety: ongoing worry about many areas of life, often without a clear trigger
Social anxiety: fear of being judged, embarrassed, or rejected
Panic: sudden waves of intense fear with strong physical symptoms
Health anxiety: constant worry about illness or what a symptom might mean
Anxiety linked to past experiences: a nervous system still on guard after difficult or traumatic events
Why avoiding anxiety backfires
When something feels scary, the natural move is to get away from it. That brings quick relief. But your brain learns that the target of your anxiety was dangerous and you only survived by escaping. So the next time, the anxiety is a little louder. Over months or years, your world can get smaller and smaller.
The way out usually isn’t more avoidance, more reassurance, or trying harder to relax. It is learning to move toward what matters while anxiety comes along for the ride.
What helps with anxiety?
Therapy. Approaches like Acceptance and Commitment Therapy (ACT) help you change your relationship with anxious thoughts and feelings, so they have less control over your choices. If anxiety is tied to past experiences, trauma-focused therapies such as EMDR can also help the body stop reacting as though the past is still happening.
Small, steady practice. A few things you can try today:
Slow your exhale. Breathe in for four, out for six, a few times in a row.
Name it. Saying “I’m noticing anxiety” creates a little distance.
Do the next small thing. You don’t have to feel calm to take a step.
Move your body. A walk can settle a keyed-up system.
Limit the extras. Caffeine, doom scrolling, and poor sleep all feed anxiety.
Support. Talking to someone in your life who understands anxiety helps you feel less alone and gives you tools that fit your life.
When to reach out
It may be time to talk to someone if anxiety:
Lasts most days for several weeks
Gets in the way of work, school, or relationships
Leads you to avoid things you care about
Affects your sleep, appetite, or health
Feels like too much to manage on your own
Support for anxiety in Vancouver
At Third Space Counselling & Mental Health, we offer therapy for children, youth, and adults dealing with anxiety. Book a free consultation at thirdspace.janeapp.com or email info@thirdspacecounselling.ca.
We hope you found insights and inspiration in our blog. Remember, this space is dedicated to sharing knowledge and supporting your wellness journey with engaging reading material. However, it's essential to recognize that our blog is not a substitute for professional medical advice.
