Anxiety is a word we hear so often—but really understanding it, naming it, and working through it takes more than just a few deep breaths. It’s layered. It’s rooted. And for many, it feels like something you should be able to control but can’t.
As a mental health professional, I’ve sat across from countless people—strong, successful, compassionate people—who feel stuck in anxious patterns they don’t fully understand. And I’ve been there, too.
So let’s talk about it. What is anxiety? Why does it happen? And more importantly, what can we do about it?
What Is Anxiety, Really?
Anxiety is more than feeling nervous. It’s a physiological and emotional response to perceived threat, stress, or uncertainty. While it can be helpful in short bursts (like sharpening your focus during a big presentation), chronic anxiety can feel like you’re living in a constant state of alert.
As Dr. Bessel van der Kolk writes in The Body Keeps the Score:
“Traumatized people chronically feel unsafe inside their bodies… The past is alive in the form of gnawing interior discomfort.”
That feeling—that buzzing discomfort—is often what anxiety feels like. And it doesn’t always come from trauma. Sometimes, it’s wired in through life stress, imbalances in the body, or unprocessed emotions.
Why Do We Get Anxious? The Top 5 Causes
Anxiety doesn’t just show up out of nowhere. Here are five of the most common root causes I see in practice:
1. Unresolved or Early Life Trauma
Experiences from childhood—especially when we didn’t feel safe or seen—can create lasting patterns of hypervigilance.
As The Boy Who Was Raised by a Dog notes, “Early trauma changes us—not just emotionally, but neurologically.”
2. Chronic Stress or Burnout
Modern life doesn’t leave much room for rest. When we’re constantly juggling responsibilities, the body doesn’t get a break, and the nervous system stays activated.
3. Negative Thinking Patterns
Ruminating, catastrophizing, or assuming the worst are cognitive distortions that feed anxiety. These patterns often go unnoticed until we learn to recognize and interrupt them.
4. Nutritional Imbalances
Low levels of magnesium, B vitamins, or Omega-3s have all been linked to increased anxiety. (NIH Office of Dietary Supplements)
Caffeine, processed sugar, and skipping meals can also spike cortisol and increase feelings of restlessness.
5. Underlying Medical Conditions
Conditions like hyperthyroidism, anemia, or magnesium deficiency can mimic or worsen anxiety. (Mayo Clinic, Cleveland Clinic)
⚠️ If you’re experiencing new or intense anxiety symptoms, it’s always wise to consult with your primary care provider to rule out any medical concerns.
🛠️ 5 Evidence-Based Ways to Manage Anxiety
Now, let’s talk solutions. These are five powerful, practical tools to reduce anxiety—and yes, this is where I recommend a few supportive resources that have helped my readers and clients alike.
1. Grounding Through Breathwork
Intentional breathing activates the parasympathetic nervous system and calms the fight-or-flight response. Yoga is a very good source to do great breathing excercises.
2. Journaling to Externalize Anxiety
Writing your thoughts down can help you identify patterns, break spirals, and feel more in control.
A guided mental health journal like this one is a great place to start.
3. Nutritional Support
Supplements like magnesium glycinate, ashwagandha, and L-theanine can help soothe anxiety naturally.
I recommend starting with this magnesium supplement—a gentle but powerful option for stress support. I would consult your doctor before adding any of these supplement since some can interact with medications you are prescribed.
4. Body-Based Self-Care
Sometimes anxiety lives in the body more than the mind. Movement like dancing, walking, or restorative yoga can reset your nervous system.
I wrote more about that in my posts on self-care, yoga, and dancing for mental health—all rooted in research and experience.
5. Online Therapy
Working with a licensed therapist is one of the most effective ways to treat anxiety—especially if it’s rooted in past trauma or relational wounds.
You can start therapy from home today with Online Therapy, a CBT-based platform that includes journaling and yoga tools.
Final Thoughts
Anxiety isn’t weakness. It’s your body trying to keep you safe. But when it becomes a constant hum in the background—or an overwhelming presence in your day—it’s time to intervene gently and intentionally.
You’re not alone. There are tools that work. And you don’t have to figure it all out by yourself.
Your healing matters—and it starts with understanding what’s really going on beneath the surface.
