Feeling Anxious vs. Having Anxiety: Understanding and Managing the Difference

By Asha Upakrwoth, LLMSW, Wedgwood Outpatient Therapist

Everyone feels anxious from time to time. Some anxiety is good. Anxiety is the body’s way of protecting us from danger. When we feel anxious, our brain (amygdala) goes into fight, flight, and/or freeze mode. When our brain perceives danger, it tells our body to run from it, fight it, or freeze so that danger might pass us by.

For example, feeling anxious about a test may send us into fight mode, which might look like taking the test head-on by studying and preparing for it. If we are overly anxious (have anxiety), our brain may go into freeze mode, making us forget everything we tried to study or preventing us from studying altogether because we are too anxious.

Although both examples are not dangerous, our brain sometimes has difficulty distinguishing between being anxious for a test and being attacked by a wild animal. We may feel anxious about taking a test because we want to do well, or we can be overly anxious and have anxiety, making it difficult to focus on studying or taking the test, often resulting in freeze or flight mode. When we have anxiety, we may find it difficult to control worry about the test and experience other symptoms associated with anxiety.

Feeling Anxious vs. Having Anxiety

Feeling anxious is being afraid, worrying, sweating, experiencing jitters, or having butterflies in the stomach for a specific reason or life event (e.g., getting married, taking a test, the birth of a child, starting a new job, going to college). These feelings are usually controlled and temporary, dissipating after the event or situation has taken place.

Having anxiety can produce similar symptoms to “feeling anxious,” but you may find it difficult to control your symptoms. When experiencing anxiety, the effects do not seem to dissipate after an event or life change has ended. These symptoms can arise from everyday life stressors and issues, affecting relationships, school, work, and overall functioning. If left untreated, anxiety can lead to panic attacks and significantly disrupt daily life.

Managing Anxiety

There are several strategies you can use to manage and decrease anxiety:

1. Mindfulness Practices:

   • Deep breathing: Helps calm the nervous system and reduce stress.
   • Journaling: Writing down thoughts and worries can provide an outlet and help process emotions.
   • Exercising: Physical activity releases endorphins, improving mood and reducing anxiety.
   • Practicing grounding techniques:
     • Acknowledging your 5 senses is a great grounding technique that can be used in any environment (home, school, work, etc.). Name 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you can touch. This exercise can bring you to the present moment and help decrease anxiety in the moment.

2. Creating a Routine:

   • Establishing a daily routine can provide a sense of control and predictability, which can help reduce anxiety. Include regular sleep, meal, and activity times to create a structured environment.

3. Connecting with Others:

   • Social support is crucial in managing anxiety. Reach out to friends, family, or support groups to share your experiences and gain perspective. Talking to someone who understands can provide comfort and reduce feelings of isolation.

4. Limiting Stimulants:

   • Reducing or eliminating caffeine and sugar can help decrease anxiety symptoms. These substances can heighten anxiety and cause physical symptoms like jitteriness and increased heart rate.

5. Seeking Professional Help:

   • When anxiety presents a barrier to completing day-to-day responsibilities, having healthy interactions, or meeting your basic needs, it’s time to seek help. Contact Wedgwood Christian Services’ Bouma Counseling Center to complete an intake and receive services that can aid you through the healing process, providing a safe space for growth and acquiring skills needed to manage your anxiety independently.

Understanding Triggers and Patterns

Understanding what triggers your anxiety is crucial for effective management. Keep a journal to track situations, thoughts, and physical sensations that accompany your anxiety. Identifying patterns can help you anticipate and prepare for anxiety-inducing situations.

Developing Healthy Coping Mechanisms

Developing healthy coping mechanisms is vital for managing anxiety. This can include engaging in hobbies, practicing relaxation techniques like yoga or meditation, and ensuring you have a balanced lifestyle that includes adequate sleep, nutrition, and physical activity.

Long-Term Strategies for Managing Anxiety

Long-term strategies for managing anxiety include cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns and behaviors, and medication prescribed by a healthcare provider. These approaches can provide significant relief and improve quality of life.

At Wedgwood Christian Services, we understand the complexities of mental health and are committed to providing individualized care. Our holistic approach offers a comprehensive range of services to help you or your loved one achieve mental health growth and progress.

If you or someone you know is struggling with mental health, Wedgwood’s Counseling and Psychiatric Services have immediate openings. You can contact the Bouma Counseling Center at (616) 942-7294 or email counseling@wedgwood.org for more information.

If you would like additional parenting support or are caring for and empowering a child who has experienced trauma, Wedgwood offers a six-week class for caregivers. Learn more at: www.wedgwood.org/trauma-informed-parenting.

Conclusion

Anxiety is a common experience that can range from manageable to overwhelming. By understanding the difference between feeling anxious and having anxiety, and implementing strategies to manage it, you can take control of your mental health. Remember, seeking help is a sign of strength, and at Wedgwood Christian Services, we are here to support you every step of the way.