Anxiety… What is it? Do I have it? When should I be concerned?
Clinically speaking, therapists define anxiety as "excessive" or "unrealistic" worry that feels difficult to control. But honestly, what worry is easy to control? Not many. So instead of getting stuck on the definition, it can help to look at how much it's impacting your daily life.
Start by asking yourself: Is this showing up in my body? Am I restless, shaky, or dealing with GI issues like nausea, indigestion, or diarrhea? Are my muscles constantly tense? (I can practically hear the jaw clenching from here.) Any dryness in your mouth or trouble swallowing?
How often do these symptoms happen? Daily? Hourly? All the time?
And emotionally, what does it feel like for you? Do you feel constantly on edge? More irritable than usual? Having a hard time falling asleep or staying asleep?
Not to sound like an infomercial, but if you're nodding along to any of these questions, you may be experiencing anxiety.
The important thing to remember is that anxiety doesn't usually appear overnight, and it won't disappear overnight either. It takes time, practice, and support. But it is absolutely workable.
Together, we can build coping skills, challenge the story behind the worry, and recognize that anxiety itself is not dangerous. It is your brain's way of scanning for threats and trying to protect you, even when the danger isn't real.
Five Quick Tricks to Hack Your Anxiety
I don't want to leave you hanging, so here are five quick tricks to hack your anxiety that you can take with you wherever you go.
1. Orient to Safety
Look around and identify concrete signs that you are safe right now (a locked door, familiar surroundings, access to support). There is no immediate threat, such as a tiger in the room. Your nervous system responds to evidence of safety, not verbal reassurance.
2. Temperature Shock (aka Nervous System Reset)
Splash cold water on your face or grab something cold (ice pack, frozen water bottle) for 30–60 seconds. It flips your body's internal "panic switch" off real quick.
3. Breathe Longer on the Exhale
Inhale for 4, exhale for 6–8. Longer exhales tell your nervous system, "We're not being chased." Do 5–10 rounds.
4. Name 5 Things You Can See
Say them out loud. This drags your brain back from the future where everything is apparently on fire and drops you into right now.
5. Drop Your Shoulders + Unclench Your Jaw
Unclench your jaw. Seriously. Drop your shoulders while you're at it. Anxiety camps out here, and you don't have to let it stay.
And one last thing: feelings are not facts.