Understanding anxiety: when worry takes over

Anxiety is the body's alarm system. It is meant to protect us, but sometimes the alarm stays on when there is no immediate danger. The feeling is real, even when the threat is a thought about the future.

It can show up in the body, in thoughts, and in what we avoid. You might notice a fast heartbeat, tense shoulders, a dry mouth, thoughts that loop, or the urge to cancel plans.

• A racing heart, tight chest or shallow breathing
• Restlessness, irritability or trouble concentrating
• Avoiding situations that feel risky, even when you want to go
• Sleep that takes a long time to arrive, or wakes you early

You do not have to fix everything at once. Choose one small action that makes the next ten minutes more manageable. A slower exhale, a glass of water, or stepping outside can interrupt the loop.

Regular sleep, movement, food and less caffeine can lower the background volume. So can telling one trusted person what is happening. These are supports, not a substitute for professional care when anxiety is affecting your life.

Consider speaking with a psychologist or psychiatrist if anxiety is interfering with sleep, work, study or relationships, if panic feels unmanageable, or if you are avoiding more and more of your life. A clinician can help you understand what is happening and decide on a plan together.

If you are in immediate danger or having thoughts of harming yourself, do not wait for an appointment. Contact local emergency services or a crisis line now. Hamrah is not an emergency service.