{"id":324749,"date":"2025-12-19T14:12:08","date_gmt":"2025-12-19T14:12:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/324749\/"},"modified":"2025-12-19T14:12:08","modified_gmt":"2025-12-19T14:12:08","slug":"constantly-worried-and-overwhelmed-therapist-shares-8-tips-to-manage-anxiety","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/324749\/","title":{"rendered":"Constantly worried and overwhelmed? Therapist shares 8 tips to manage anxiety"},"content":{"rendered":"\n

Anxiety<\/a> is a natural sense of dread, especially when you are anticipating an upcoming event. It can even help you prepare better. Without enough anxiety, you may not take your exams or client presentation seriously.<\/p>\n

\"If If you are suffering from anxiety, you may want to take active measures to manage it; otherwise, it is damaging to your overall health. (Picture credit: Freepik) <\/p>\n

ALSO READ: Mumbai neurologist shares best ‘brain hack’ to manage anxiety and calm your nervous system: \u2018Connect with your body\u2026’<\/a><\/p>\n

But just like anything else, too much anxiety can be damaging to your health and counterproductive. Whether you are swarmed with countless \u2018what-ifs\u2019 or feeling constantly fidgety, anxiety can feel overstimulating, leaving you exhausted. This heightened mental state, however, also affects your body. Aarushi Kohli, a mental health and rehabilitation therapist, shared with HT Lifestyle that anxiety rewires your physiology, suggesting how powerful it is.<\/p>\n

Anxiety does not stay as a mental issue, as she stated, “We often think of anxiety as something that happens only in the mind, like the overthinking, the worry, the constant feeling of being on edge. But anxiety is also deeply physical.\u201d<\/p>\n

So the persistent sense of uneasiness or dread soon manifests physically as well, through racing heart, shallow breathing and muscle tension. Your nervous system reacts, and as the therapist noted, struggles to differentiate between actual danger and emotional or imagined threats. This means issues like social judgment, rejection, and failure can all elicit the same physical responses, just like when one is confronted with actual tangible danger.<\/p>\n

How does anxiety affect your health? \"Anxiety Anxiety may affect your sleep quality too!(Shutterstock) <\/p>\n

Anxiety is not just a mental state; you face very real, physical consequences. The therapist elaborated,\u201cStress hormones like cortisol stay high, sleep becomes light, digestion slows, and energy drops. Over time, the body begins to expect this tension, as if being alert all the time is the only way to stay safe. That\u2019s how anxiety gradually rewires physiology: the nervous system learns to treat calm as unfamiliar and vigilance as normal.”<\/p>\n

This means when you are anxious all the time, your nervous system also adapts to this constant tension, causing you to worry even when there is no real tension. With this persistent worry, major physical symptoms also follow.<\/p>\n

How to manage anxiety?<\/p>\n

Therapist Aarushi sharedthese 8 expert tips that mayhelp manage anxiety:<\/p>\n

1. Pause and notice<\/p>\n

Check in with your body- your breath, posture, or any tension. Awareness is the first step to calm.<\/p>\n

2. Slow your breath<\/p>\n

Breathe out a little longer than you breathe in. It gently tells your body,\u2018You\u2019re safe.\u2019<\/p>\n

3. Move gently<\/p>\n

Stretch, walk, or practice slow yoga. Movement helps release the stress your body holds.<\/p>\n

4. Create small safety rituals<\/p>\n

Sip tea slowly, sit by a window, or listen to music. Tiny moments of ease retrain the body to relax.<\/p>\n

5. Name what you feel<\/p>\n

Say to yourself,\u2018Something in me feels anxious right now.\u2019 Noticing without judging builds inner safety.<\/p>\n

6. Rest before you crash<\/p>\n

Pause for short breaks instead of waiting till you\u2019re exhausted. Your body learns it can rest without guilt.<\/p>\n

7. Reach for connection<\/p>\n

Share how you feel with someone you trust. Feeling seen helps your body settle and feel less alone.<\/p>\n

8. Reach out to a professional<\/p>\n

If how you are feeling is coming in the way of building a life that you envision for yourself, seek help.<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n","protected":false},"excerpt":{"rendered":"Anxiety is a natural sense of dread, especially when you are anticipating an upcoming event. It can even…\n","protected":false},"author":2,"featured_media":324750,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[3274,102,127646,1906,6623,10705,127645,89184,56,54,55],"class_list":{"0":"post-324749","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-anxiety","9":"tag-health","10":"tag-manage-anxiety","11":"tag-mental-health","12":"tag-mentalhealth","13":"tag-nervous-system","14":"tag-physical-symptoms","15":"tag-stress-hormones","16":"tag-uk","17":"tag-united-kingdom","18":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/324749","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=324749"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/324749\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/324750"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=324749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=324749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=324749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}