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Anxiety is a natural response to stress, but when it becomes overwhelming, it can begin to interfere with our everyday lives. Occasional anxiety is something many of us experience, but persistent feelings of worry and unease can make even small tasks feel daunting. If anxiety starts affecting sleep, concentration, energy levels or emotional wellbeing, it might be time to consider how best to manage it.

It’s important to recognise anxiety and understand how it can present itself—mentally, emotionally and physically. Identifying personal triggers is the first step in taking back control.

What is Anxiety?

Anxiety is a feeling of fear, worry or unease that often arises in response to stress or uncertainty. While it’s a normal reaction to challenging situations, anxiety disorders occur when these feelings become excessive or long-lasting. The part of the brain that triggers anxiety is the amygdala, which reacts to perceived threats and activates the body’s stress response.

Managing anxiety involves understanding what triggers it and finding practical ways to respond. With the right strategies and support, it’s possible to reduce anxiety and regain a sense of calm and control.

Common Triggers of Anxiety

Triggers for anxiety can vary from person to person, but there are several common causes that many people share. Becoming aware of these triggers can help in developing techniques to manage them.

• Lack of sleep: Poor quality or insufficient sleep can make it harder to regulate emotions and cope with stress.
• Excessive worrying: Overthinking future events, relationships or health can spiral into constant anxiety.
• Health concerns: Worrying about your health or that of loved ones can heighten anxiety, especially when left unchecked.
• Digestive issues: The gut and brain are closely connected. Stomach discomfort and IBS are often linked with anxiety.
• Trouble concentrating: Racing thoughts can make it hard to focus or complete tasks, leading to frustration and more anxiety.
• Financial stress: Concerns about money, debt or financial insecurity are a common and significant source of anxiety.
• Relationship problems: Misunderstandings or emotional strain in relationships can increase anxious thoughts.
• Past trauma: Experiences from the past, including childhood or adult trauma, can continue to affect mental wellbeing.
• Irritability and overstimulation: Feeling constantly overwhelmed or on edge can be a sign of underlying anxiety.
• Fatigue and burnout: Chronic tiredness reduces the body’s ability to cope with stress, increasing the risk of anxiety.

Using CBT to Manage Anxiety

Cognitive Behavioural Therapy (CBT) is a well-established method for managing anxiety. It works by helping people identify negative thought patterns and replacing them with more constructive ones. CBT techniques include:

• Thought challenging: Questioning the validity of anxious thoughts and replacing them with balanced alternatives.
• Exposure therapy: Gradually facing anxiety-provoking situations to reduce avoidance behaviours.
• Structured problem solving: Breaking down worries into manageable steps to regain control.

With consistent use, CBT can significantly reduce anxiety and help build long-term resilience.

Lifestyle Changes That Support Anxiety Management

Incorporating small, healthy habits into your daily routine can make a big difference to your mental wellbeing. Consider the following:

• Regular exercise: Physical activity helps regulate stress hormones and boosts mood naturally.
• Balanced diet: Eating nutrient-rich meals and staying hydrated can support both physical and mental health.
• Mindfulness and relaxation: Practising yoga, meditation or breathwork can calm the nervous system.
• Good sleep hygiene: Establish a bedtime routine and limit screens before bed to improve sleep quality.
• Limit stimulants: Reducing caffeine and alcohol can help reduce physical symptoms of anxiety.
• Social support: Staying connected with friends, family or a support group can help ease isolation and worry.

When to Seek Professional Help

While self-help tools and lifestyle changes can be effective, sometimes professional support is needed. If anxiety is interfering with your relationships, work or daily life, therapy can provide personalised guidance and coping strategies. A mental health professional can assess your symptoms and offer support through:

• One-to-one therapy sessions
• Group support or counselling
• Medication (when appropriate)

Seeking help is a proactive step toward better mental health and should never be seen as a sign of weakness.

Take the First Step

Understanding your anxiety triggers and developing strategies to manage them can help you feel more balanced and in control. Whether you need support with daily anxiety or are living with an anxiety disorder, help is available.

Based in Brighton? Therapy Clinic Brighton offers tailored support to help you manage anxiety and improve your wellbeing. Contact us today to arrange an initial consultation or book an appointment online.

Email us at info@therapyclinicbrighton.com or click here to book online.