What Is Anxiety? Understanding the Symptoms, Causes, and How Counselling Can Help
Anxiety is a natural response to stress or uncertainty and, in small doses, it can be helpful - it keeps us alert, helps us assess risks, and motivates us to take action. However, when anxiety becomes excessive or persistent, it can start to impact your mental health, wellbeing, and everyday life.
If you’re struggling with anxiety, know that you’re not alone and that support is available. I offer counselling in Beckenham, as well as online therapy for clients anywhere in the UK, providing a safe and supportive space to help you feel more in control.
How Common Is Anxiety?
Anxiety is one of the most common mental health challenges people face. A recent UK survey found that over 1 in 3 people experience high levels of anxiety. Women are more likely to report high anxiety, with 26.6% of women compared to 20% of men experiencing these feelings.
Feeling anxious from time to time is completely normal. You might feel nervous before an exam, a job interview, or meeting someone new. Often, once the situation passes, the anxiety subsides, and you can relax again, but for some people, anxiety doesn’t go away and begins to interfere with daily life.
What Causes Anxiety?
At its root, anxiety is part of the body’s natural “fight or flight” response. When we sense danger - real or imagined - the brain releases stress hormones like adrenaline and cortisol to help us stay alert and ready to respond.
This reaction is helpful in short bursts, but if your brain stays in a constant state of high alert, anxiety can become a persistent issue. People living with an anxiety disorder may feel that their body never leaves this "fight or flight" mode, sensing danger even when there is none.
What Does Anxiety Feel Like?
Anxiety can show up differently for everyone. What causes one person to feel anxious might not affect someone else in the same way. Symptoms can be both mental and physical, and they often overlap.
Mental and Emotional Symptoms:
Overthinking and racing thoughts
Catastrophising (imagining the worst-case scenario)
Feelings of dread or panic
Difficulty concentrating
Avoiding certain situations or activities
Trouble sleeping
Irritability or restlessness
Changes in appetite
Physical Symptoms:
Increased heart rate
Rapid or shallow breathing
Sweating
Muscle tension or aches
Shaking or trembling
Stomach-aches, nausea, or digestive issues
Dry mouth
Dizziness or light-headedness
Hair loss (in some cases)
Practical Tips for Managing Anxiety
1. Acknowledge What You're Feeling
Noticing when you're anxious is an important first step. By becoming more aware of your emotional and physical responses, you can pause and ask yourself: Is there real danger here, or am I imagining a worst-case scenario?
2. Breathing Techniques
Anxiety can cause rapid, shallow breathing, which feeds the body's stress response. Practicing box breathing is one way to slow things down and signal to your brain that you're safe:
Inhale slowly for 4 seconds
Hold the breath for 4 seconds
Exhale slowly for 4 seconds
Hold for 4 seconds
Repeat as needed until you feel calmer.
3. The 5-4-3-2-1 Grounding Exercise
The 5-4-3-2-1 Grounding Exercise is a simple yet effective technique that helps you stay present by focusing on your surroundings. It’s particularly helpful when you’re feeling overwhelmed by anxiety or stress. The goal is to distract your mind from overwhelming thoughts by shifting your attention to your physical senses. Here’s how it works:
5 Things You Can See
Take a moment to look around you and identify five things you can see. These can be anything from the objects around you to small details like the colour of the walls or patterns on the floor.4 Things You Can Touch
Focus on four things you can physically feel. It could be the texture of the chair you're sitting on, the warmth of your hands, or the sensation of your feet on the floor. Engage with these sensations fully.3 Things You Can Hear
Close your eyes if it helps, and listen for three distinct sounds. It could be the hum of a fan, birds chirping outside, or the sound of traffic. The idea is to immerse yourself in the present moment.2 Things You Can Smell
Take a deep breath and identify two scents. If you’re in a space with limited smells, consider sniffing something you have nearby, like a scented candle, essential oil, or even your clothes.1 Thing You Can Taste
Finally, focus on one thing you can taste. This might be the taste of a drink you’re holding, a lingering flavour in your mouth, or a breath of fresh air. This helps bring your attention back to your body.
4. Facing, Not Avoiding, the Things That Trigger Anxiety
It's understandable to want to avoid situations that make you anxious. While this can bring temporary relief, it often reinforces the fear in the long term. Gradually facing your fears, with support, can help reduce anxiety and build confidence.
How Counselling Can Help You Manage Anxiety
Working with a therapist gives you the opportunity to understand your anxiety and develop coping strategies tailored to you. At Roles We Play Counselling, I use approaches like Cognitive Behavioural Therapy (CBT) and Transactional Analysis (TA) to help you:
Explore the root causes of your anxiety
Identify and challenge unhelpful thinking patterns
Learn practical skills to manage anxious thoughts and feelings
Explore grounding techniques and mindfulness strategies
Build your confidence in handling anxiety-provoking situations
Counselling is not one-size-fits-all. What works for one person may not work for another, and part of our work together is finding tools and strategies that are right for you. Learn more about my approach to therapy here, where I combine several techniques to tailor the work we do to your needs.
In-Person Counselling in Beckenham or Online Therapy Across the UK
If you’re ready to explore how counselling can help you manage anxiety, I offer face-to-face sessions in Beckenham, as well as online therapy for clients anywhere in the UK. Whether you prefer the connection of in-person counselling or the flexibility of online sessions, we can work together in the way that suits you best.
👉 Contact me today to arrange an initial consultation and take the first step toward feeling more in control.
