Anxiety is a normal part of life. Most of us have felt nervous or worried about an upcoming event, a change in routine, or something unknown. However, when these feelings become overwhelming or persistent, they can take a toll on our wellbeing. At Willow and Sage Counselling, we aim to provide support for those trying to understand anxiety, helping them navigate their emotions and find effective coping strategies in a caring and compassionate environment. This guide will walk you through what anxiety is, its symptoms, types of disorders, why you might feel this way, and how we can help you manage it.

What is Anxiety?

Anxiety is a feeling of worry, nervousness, or unease about something that has not yet happened or that has an uncertain outcome. While it is a natural human emotion, it becomes problematic when it starts to interfere with your daily life. If you often find yourself feeling anxious throughout the day without clear reasons, it may be worth considering whether you are dealing with an anxiety disorder.

What are Common Symptoms of Anxiety?

Anxiety can affect both your mind and body, and the symptoms may vary from person to person. Some common signs of anxiety include:

• Excessive Worry: Constantly feeling worried, even about things that may seem small or unimportant;
• Restlessness: Feeling on edge or unable to relax, as if something is wrong;
• Fatigue: Feeling unusually tired, even after a good night’s sleep;
• Difficulty Concentrating: Finding it hard to focus on tasks or conversations;
• Irritability: Becoming easily frustrated or annoyed;
• Muscle Tension: Feeling tightness or discomfort in your muscles, often in your neck or shoulders; or,
• Sleep Problems: Struggling to fall asleep, to stay asleep, or feeling unsatisfied with your sleep.

D these symptoms sound familiar? You are not alone. Many people experience these symptoms, and there are various options that can help reduce it to a more manageable level.

What type of Anxiety Disorders Exist?

Anxiety can take many forms, and understanding which type you are experiencing can be the first step towards managing it effectively. Some common types of anxiety disorders include:

• Generalized Anxiety Disorder (GAD): This is characterized by constant and excessive worry about everyday events or situations;
• Panic Disorder: Sudden and intense fear that leads to panic attacks, often causing physical symptoms like a racing heart;
• Social Anxiety Disorder: A deep fear of being judged or embarrassed in social situations;
• Specific Phobias: Intense fear of a particular object or situation, such as flying, heights, or medical procedures;
• Obsessive-Compulsive Disorder (OCD): Repetitive thoughts (obsessions) paired with behaviors (compulsions) that feel impossible to control; and,
• Posttraumatic Stress Disorder (PTSD): Anxiety triggered by experiencing or witnessing a traumatic event.

Each type of anxiety comes with its own challenges, but each type can be managed with the right approach and support.

Why do I Feel Anxious?

This may stem from many factors, including:

• Genetics: If anxiety disorders run in your family, you may be more likely to experience them;
• Personality: People who are more cautious or have lower self-esteem may be more prone to anxiety; and,
• Life Experiences: Stressful events, such as the loss of a loved one, a major life change, or a traumatic experience can trigger anxiety.

Understanding the cause of your anxiety is important, but it is equally important to know that it is okay to feel the way you do. At Willow and Sage Counselling, we believe that everyone’s experience is unique, and we are here to help you discover the tools and strategies that work best for you.

What can I do about my Anxiety?

There are many effective ways to manage anxiety, and often a combination of strategies works best. Here are some of the more common approaches used in counselling:

Counselling

Talking to a professional can be one of the most beneficial steps toward managing anxiety. At Willow and Sage Counselling, we offer several evidence-based therapies, including:

• Cognitive Behavioral Therapy (CBT): CBT helps you identify and change thought patterns that contribute to anxiety;
• Exposure Therapy: Gradually facing your fears in a safe and controlled environment can help reduce your anxiety over time; and,
• Emotion-Focused Therapy (EFT): This approach helps you understand and process your emotions, allowing you to manage your anxiety in healthier ways.

Lifestyle Changes

Small changes in your daily routine can make a big difference in managing anxiety:

• Regular Exercise: Physical activity can help improve your mood and reduce stress;
• Healthy Diet: Eating balanced meals can help stabilize your mood and energy levels;
• Mindfulness and Relaxation Techniques: Practices such as yoga and meditation, or simply taking a few minutes to breathe deeply can help calm your mind; and,
• Sleep Hygiene: Establishing a calming nighttime routine can help you get better rest, which in turn can reduce anxiety.

Self-Help Strategies

In addition to professional support, there are several self-help strategies that can empower you to take control of your anxiety:

• Deep Breathing: Practicing slow, deep breaths can help calm your mind and body;
• Journaling: Writing about your thoughts and feelings can be a useful way to process your emotions; and,
• Connecting with Others: Joining a support group or talking to a friend who understands can make you feel less alone.

Next Steps

At Willow and Sage Counselling, we offer compassionate, personalized care to help you manage anxiety. Counselling sessions are offered in Surrey and Burnaby, as well as online. We can guide you toward practical strategies and a healthier relationship with your anxiety. If you are seeking therapy, lifestyle advice, or self-help techniques, we can support you on your journey to better mental health. Reach out today to learn how we can help you find peace and balance in your life.

Source: https://www.nimh.nih.gov/health/topics/anxiety-disorders