What is Anxiety for You?
“You don’t have to control your thoughts. You just have to stop letting them control you.”
– Dan Millman
For me, anxiety feels like my body being turned upside down— it brings waves of nausea, upsets my digestive system, all because my mind keeps imagining the worst-case scenario and struggling to find the control.
Every individual experiences what commonly known as ‘anxiety.’ It is a natural human emotion that emerges when an individual feels worried, nervous, or uncertain about events that may occur in the future. Anxiety is essentially the body’s built-in response to stress or perceived danger, often referred to as the ‘fight-or-flight’ reaction. Think of the brain as having an alarm system, called the amygdala. Normally, an alarm rings only when there is a real fire, but in anxiety, this alarm becomes overly sensitive—it goes off even when there is just a candle burning. Once triggered, it signals the body to prepare for danger: the heart races to pump blood faster, breathing becomes quicker to supply more oxygen, the stomach feels uneasy because digestion slows down, and the muscles tighten, ready to fight or run. In simple terms, anxiety is the body’s emergency mode being switched on, even when the situation is not truly dangerous.
Anxiety does not appear the same way for everyone; it varies from person to person. For instance, a student may experience anxiety before an important examination, while an adult might feel anxious just before giving a presentation in front of their boss. These situations are common, and almost every individual faces them at some point. However, the challenge is that many people do not recognise what is actually happening to them when their body is caught up in the fight-or-flight response. Instead of identifying it as anxiety, they may mistake the symptoms for something else—such as gastric discomfort or indigestion, especially after a heavy meal. In reality, what they are experiencing is their body’s heightened stress reaction. This is why it is crucial to understand how anxiety works and what exactly happens to the body during moments of crisis, allowing a response with awareness rather than confusion. More importantly, it is essential for an individual to reflect on and identify their own anxiety triggers.
Introspection helps a person recognise what specific situations, thoughts, or events make them anxious and how often these feelings occur. By doing this, they can understand whether their anxiety is within a normal range, something that motivates them occasionally or whether it is becoming excessive and interfering
with their daily activities, relationships, and overall quality of life. This self-awareness is the first step toward managing anxiety effectively, as it allows individuals to distinguish between ordinary stress and a pattern that might require attention.
Ultimately, anxiety is a powerful reminder of how deeply connected the mind and body truly are. It does not only affect our thoughts but also manifests in real physical sensations. For some, it might appear as racing thoughts that refuse to slow down, while for others it may show up as an unsettled stomach, tense muscles, or a pounding heartbeat. These uncomfortable experiences can feel overwhelming in the moment, yet they also carry an important message: our body and mind are signalling that something needs attention. Rather than viewing anxiety only as a disruptive force, it can be reframed as an invitation for self-reflection and growth. It urges us to slow down and look inward, to ask ourselves what situations, thoughts, or environments might be contributing to this heightened state. By becoming more aware of personal triggers, individuals can begin to understand the patterns behind their anxious responses.
Coping Strategies
Equally important is the practice of gentle and compassionate coping strategies. Techniques such as mindful breathing, grounding exercises, journaling, or simply pausing to acknowledge one’s emotions without judgment can create space for calm and clarity. Over time, these small but intentional practices build resilience, allowing a person to not only manage anxiety but to navigate it with greater confidence.
In this way, anxiety is not only a challenge to endure but also an opportunity for personal growth. By listening to the signals it brings and responding with self-awareness and kindness, one can learn to build a healthier relationship with themselves transforming moments of discomfort into stepping stones toward inner strength and self-compassion.
The Finger Breathing Exercise
One of the most effective techniques to ground yourself during an anxiety attack is the finger breathing exercise. Though simple, it is remarkably powerful in creating a sense of calm. In this practice, you use the pointer finger of one hand to gently trace the outline of the other hand’s fingers—slowly inhaling as you trace upward along a finger, and exhaling as you trace downward. This rhythmic motion combines gentle physical touch with mindful breathing, engaging both body and mind. As your attention shifts to the steady rise and fall of your breath, the overwhelming intensity of anxious thoughts begins to soften, creating a soothing rhythm that restores balance.
Journaling
Another equally powerful method is journaling, which allows you to release and organise what often feels like chaos in the mind. Writing down every racing thought without censoring or judging serves as a safe outlet for pent-up worries and emotions. It can feel like unburdening yourself onto the page, transforming invisible tension into something tangible and manageable. Over time, journaling can also reveal patterns and triggers, helping you build deeper self-awareness and clarity.
While anxiety may initially feel like an unwelcome intruder—tightening the chest, quickening the breath, and clouding the mind—it can also be seen as an invitation to slow down and care for yourself. With awareness and gentle coping tools like mindful breathing and expressive writing, anxiety can be transformed from a purely distressing experience into an opportunity for resilience, growth, and self-understanding.
The journey is not about eliminating anxiety altogether, but about learning to navigate it with compassion and confidence—trusting that even in moments of discomfort, you carry within you the ability to return to calm.
By Shreepriya Dasan
Shreepriya Dasan is a Consulting Psychologist at GSBS Medical Trust. She holds a Master's degree in Clinical Psychology from KC College and is dedicated to promoting mental health awareness and support.