What is Anxiety?
Anxiety is more than stress—it’s a prolonged sense of worry, fear, or apprehension, often without a clear trigger.
Physical signs: racing heart, sweating, tension, restlessness.
Emotional signs: constant worry, irritability, difficulty focusing.
Example: Feeling nervous before a big presentation is stress; persistent worry for weeks about events that may never happen is anxiety.
Practical Tips to Manage Anxiety
Deep Breathing Exercises
Box breathing: inhale 4 sec → hold 4 sec → exhale 4 sec → hold 4 sec.
Helps regulate the nervous system and calm racing thoughts.
Grounding Techniques
5-4-3-2-1 exercise: notice 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.
Brings focus back to the present moment.
Mindfulness and Movement
Short walks, yoga, or stretching can help release tension and reduce anxious energy.
Thought Journaling
Write down anxious thoughts and challenge them: “Is this fact or fear?”
Helps create perspective and reduces overwhelm.
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