Anxiety 101: Understanding the Basics and How It Affects You

Anxiety is one of those words we hear all the time—but what does it actually mean? If you've ever felt your heart race before a big event or found your thoughts spiraling late at night, you're not alone. Anxiety is something many people experience, yet it’s often misunderstood. In this post, we’ll break down the basics of anxiety in a clear, beginner-friendly way so you can better understand what’s going on in your mind and body—and feel more empowered to manage it.

What Is Anxiety, Really?

At its core, anxiety is a natural human response to stress or perceived danger. It’s part of our built-in survival system—your body’s way of saying, “Hey, something might be wrong. Let’s get ready to respond.”

In small doses, anxiety can be helpful. It might motivate you to prepare for a big presentation, meet a deadline, or avoid risky situations. But when anxiety becomes persistent, overwhelming, or starts interfering with daily life, it can shift from a helpful signal to something that feels out of control.

Common Symptoms of Anxiety

Anxiety shows up differently for everyone, but here are some of the most common symptoms:

Physical symptoms:

• Rapid heartbeat

• Shortness of breath

• Sweating or trembling

• Stomachaches or nausea

• Headaches

• Muscle tension or fatigue

Mental & emotional symptoms:

• Racing thoughts

• Excessive worry or fear (often about the future)

• Difficulty concentrating

• Feeling restless or on edge

• Trouble sleeping

• Irritability

Sound familiar? You're not alone. These symptoms are your body's way of reacting to stress—but they can become draining if they’re happening frequently or intensely.

Common Misconceptions About Anxiety

Let’s clear up a few myths:

“Anxiety is just in your head.”

While anxiety does originate in the brain, it affects your entire body—physically, mentally, and emotionally. It’s not something you can just “snap out of.”

“If you're strong or successful, you shouldn't have anxiety.”

High achievers, performers, and creatives often experience anxiety because they care deeply and put pressure on themselves to excel. Anxiety doesn't mean you're weak—it means you're human.

“Everyone has anxiety, so it's not a big deal.”

While occasional anxiety is normal, chronic or severe anxiety can significantly impact your quality of life and deserves support and care—just like any other health issue.

So, What Can You Do About It?

The good news is that anxiety is highly treatable. You can learn tools and strategies to better understand and manage it. Here are a few starting points:

1. Get curious about your triggers.

   Notice when and where anxiety shows up.

2. Practice calming techniques.

   Deep breathing, grounding exercises, or mindfulness can help.

3. Challenge anxious thoughts.

   Ask yourself: Is this thought helpful? Is it true?

4. Seek professional support.

   Therapy can help you explore the root causes of your anxiety and develop tools to navigate it with confidence.

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Ready to Take the Next Step?

Understanding anxiety is the first step to managing it. Whether you’re just starting to explore what anxiety means for you, or you’ve been living with it for a while, know this.

If you’re ready to explore therapy for anxiety, I’d love to support you. As a licensed therapist specializing in anxiety treatment, I help high-achieving adults in California feel more grounded, confident, and in control.

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Here to support your growth,

Janelle Owens, LCSW

Anxiety Therapist for High Achievers
Founder of Therapy With Janelle

Learn More About Me →