Anxiety doesn’t always look like panic attacks or uncontrollable fear. Sometimes, it’s the constant hum of worry in the background of your day. A restlessness that makes it impossible to relax. A mind that won’t switch off, no matter how exhausted you feel.

But why does it happen? And what can you do about it?

Anxiety thrives in uncertainty.

When we don’t know what’s coming next, our brain tries to predict, prepare, and control everything.

What if I fail?

What if something bad happens?

What if I can’t handle it?

The problem? Most of these thoughts are based on fear, not reality.

We get stuck in a cycle:

Something triggers anxiety (a stressful event, an overwhelming decision, or even just a random intrusive thought).

Your brain sounds the alarm – your heart pounds, your breathing changes, your muscles tense.

You try to gain control by overthinking, avoiding, or shutting down.

Nothing feels certain, so the anxiety sticks around.

It’s exhausting. But you’re not alone in this.

Anxiety isn’t just “in your head.” It lives in your body.

Common Physical Symptoms:

Tightness in the chest

Shallow or rapid breathing

Increased heart rate

Tense muscles

Restlessness or fidgeting

Stomach discomfort

Feeling dizzy or lightheaded

Trouble sleeping

Why does this happen?

Your brain perceives a threat – even if it’s just uncertainty about the future – and activates your body’s “fight-or-flight” response. It’s trying to keep you safe, but instead of protecting you from real danger, it leaves you feeling trapped in fear.

Anxiety often feels like your mind is working against you.

Common Thought Patterns:

Overanalyzing past conversations (“Did I say the wrong thing?”)

Jumping to worst-case scenarios (“What if everything goes wrong?”)

Feeling mentally stuck (“I don’t know what to do.”)

Struggling to focus or make decisions (“What if I choose wrong?”)

Seeking control in uncertain situations (“I need to figure this out now.”)

It’s frustrating because you know these thoughts aren’t always logical, but that doesn’t make them go away.

Anxiety wants you to spiral. You don’t have to listen.

Here’s how you can start breaking the cycle:

Breathe to Reset Your Nervous System

When your body is in fight-or-flight mode, breathing deeply signals to your brain: “I am safe.”

Try this simple 4-7-8 breathing technique:

Inhale deeply for 4 seconds

Hold for 7 seconds

Exhale slowly for 8 seconds

Repeat a few times and notice how your body responds.

Shift Focus from “What If” to “What Now”

Instead of spiraling into “what if” scenarios, ask yourself:

What can I do right now?

What’s within my control in this moment?

What would I say to a friend in my position?

Anxiety feeds on uncertainty. Bringing your attention back to the present helps ground you.

Let Go of What You Can’t Control

Not everything is yours to fix. Not every problem needs a solution right now.

You don’t have to solve other people’s problems. They know you’re there if they need support.

You don’t have to predict the future. Focus on what you can do today.

You don’t have to have all the answers. Trust yourself to handle things as they come.

Simplifying your focus can lower anxiety levels significantly.

You’ve faced uncertainty before. You’ve handled challenges. You’ve made it through difficult moments. You can do it again.

Breathe. Trust yourself. Take it one step at a time.

And if you need support, you don’t have to figure it out alone. Book a free consultation here and take the first step towards getting on top of your feelings of anxiety.