Why Anxiety Happens and How to Cope

Anxiety is like that one friend who won’t stop texting you at 3 a.m. Sure, they mean well (kind of), but they’re exhausting and show up at the worst times. If you’ve ever found yourself spiraling over an email you sent five hours ago or avoiding plans because of the “what-ifs,” you’re in the right place.

Anxiety might feel like it’s running the show, but spoiler alert: it doesn’t have to. Let’s dive into why anxiety happens, what your body is really trying to tell you, and how to turn down the volume on that internal alarm system.

What Is Anxiety Anyway?

At its core, anxiety is your body’s way of protecting you. Imagine your brain as a security system, constantly scanning for threats. Back in the day (like, caveman times), this was helpful. Saber-toothed tiger? RUN. Immediate danger = survival instincts kick in.

But in 2025? That “threat” might be a looming deadline, a conversation you’re dreading, or that passive-aggressive email from your boss. Your brain doesn’t know the difference between a literal tiger and an uncomfortable situation—it just sounds the alarm.

So, anxiety is essentially your body saying, “Hey, something’s up. Pay attention!” It’s trying to help, but it’s not always great at knowing when to chill out.

Why Anxiety Happens

Here are some of the most common culprits behind anxiety:

1. Your Brain’s Wiring

The amygdala, your brain’s fear center, is working overtime. It’s like that coworker who thinks everything is urgent.

2. Stress Overload

Deadlines, relationship drama, social media comparisons—it’s no wonder your nervous system is on high alert. Chronic stress keeps your body stuck in fight-or-flight mode, making even small things feel overwhelming.

3. Avoidance

Here’s the kicker: avoiding what makes you anxious can actually make anxiety worse. It’s like trying to ignore the laundry pile—it only grows bigger and more intimidating.

4. Your Past Experiences

Trauma, difficult relationships, or even small moments of rejection can leave lasting imprints, making your brain quicker to hit the panic button.

How to Cope with Anxiety

Here’s the good news: while anxiety is a normal part of being human, you can learn to manage it. It’s all about giving your nervous system what it needs to feel safe and balanced.

1. Get to Know Your Anxiety

Anxiety loves to keep you in the dark, but naming it can take away some of its power.

• What are your triggers?

• What’s the story your anxiety is telling you?

• Is it a real threat, or just your brain doing its “what-if” dance?

Journaling or talking to a therapist can help you unpack this.

2. Breathe, Seriously

When you’re anxious, your breath gets shallow, which tells your brain something’s wrong. Flip the script by slowing it down:

• Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

• Focus on breathing into your belly, not just your chest.

It’s not magic, but it is science. Calming your breath calms your brain.

3. Face It, Don’t Avoid It

Avoidance feels like a quick fix, but it’s like putting a Band-Aid on a leaky pipe. Start small:

• Break overwhelming tasks into tiny steps.

• Practice self-compassion when things feel hard.

• Celebrate the wins, even if they’re as small as opening an email you’ve been dreading.

4. Move Your Body

You don’t need a fancy gym membership—just move. Anxiety is energy, and movement helps burn it off.

• Go for a walk.

• Dance around your kitchen.

• Stretch it out with some yoga (or at least pretend to).

5. Talk to Someone

You don’t have to do this alone. Therapy can help you understand where your anxiety comes from, how it shows up in your life, and what tools work for you.

Anxiety Isn’t the Enemy

Here’s the thing: anxiety isn’t out to ruin your life—it’s trying to protect you. Once you understand why it’s happening and how to respond, it starts to feel less like a monster under the bed and more like a slightly annoying roommate.

If you’re ready to take control of your anxiety and find some peace, I’m here to help. I work with clients in Salt Lake City and across Utah to create personalized strategies that actually work.

Fill out the form below to start your journey to a calmer, more confident you.

Disclaimer

This blog is for informational purposes only and is not a substitute for professional therapy or medical advice. If anxiety is significantly impacting your daily life, consult a licensed therapist or healthcare provider.

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