“It’s Not Just You: A Real Talk About Anxiety”

We’ve all had those days.

You wake up feeling like the world is sitting on your chest. A simple “good morning” text feels overwhelming. You’re brushing your teeth, and suddenly, you’re spiralling into thoughts about unpaid bills, deadlines, and whether you sounded weird during yesterday’s conversation. Welcome to the reality of anxiety — the quiet, invisible chaos many of us carry daily.

Anxiety isn’t always loud. Sometimes, it’s silent and sneaky. It hides behind overthinking. It looks like procrastination. It feels like stomach knots and tight chests. And no, you don’t need a diagnosis to validate what you’re feeling.

Let’s talk about it — like humans, not textbooks.

“Why Am I Like This?” (You’re Not Alone)

First, let’s normalize it: Feeling anxious doesn’t mean you’re broken. Life today is a lot. We’re juggling jobs, family, expectations, relationships, social media comparisons — all while pretending everything’s fine.

Anxiety is your brain’s way of saying: “Hey, something feels off.” It’s not always accurate, but it is trying to protect you. Think of it as an overprotective friend who yells “danger!” even when there’s none.

Some people feel anxiety in obvious ways — racing heart, sweaty palms, trouble sleeping. Others feel it as irritability, tiredness, or zoning out during conversations. The truth? Anxiety wears many disguises. And if you feel something’s off, trust your gut. It’s valid.

Beyond Breathe In, Breathe Out: Let’s Get Real

You’ve probably heard, “Just meditate,” or “Go do yoga.” Sure, those work for some. But if sitting still with your thoughts feels more like a horror movie, we see you.

Here are other ways to deal with anxiety that don’t involve chanting or stretching:

Name It. Literally.

Say it out loud. “I’m feeling anxious.” Giving it a name takes away its power. It’s no longer a shadow — it’s something you can face.

Create a ‘Safe Folder’ on Your Phone

Fill it with things that calm you: screenshots of texts from people who love you, memes that made you laugh, your proudest selfies, or music that helps you breathe better. Open it when anxiety hits. Remind yourself: You’ve survived every bad day so far.

Micro-Tasks > To-Do Lists

Anxiety can freeze you. Instead of planning your entire day, ask: What’s the next right thing? Just that one thing. Fold one shirt. Reply to one email. One step is still progress.

Laugh at Something Stupid

Not because anxiety is funny. But because your brain can’t focus on fear and laughter at the same time. Watch something ridiculous. Yes, even if it’s a cat dancing on TikTok.

Change Locations

Can’t you calm down in your room? Please don’t force it. Go outside. Sit on your stairs. Go to a different room. Physical space affects mental space.

The Social Side of Anxiety

Let’s face it: we live in the age of “instant everything.” Messages, likes, expectations. It’s exhausting. Social anxiety is real, even for extroverts.

Do you rehearse texts before sending them? Avoid calls even if you want to talk. Replay conversations from three days ago. Are you wondering if you were “too much”?

That’s anxiety.

You’re not “weird.” You’re human. And social anxiety doesn’t mean you don’t like people — it means you care a lot about how you show up. That’s okay. Just don’t let that care turn into self-silencing.

Food, Sleep & Caffeine – The Unspoken Trio

You wouldn’t expect your phone to work at 5% battery. Why expect that from yourself?

1. Skipped meals? Anxiety loves empty stomachs.
2. Four cups of coffee? Congratulations, you just invited anxiety to the party.
3. Five hours of sleep? You’re running on fumes.

Basic, boring advice? Maybe. But anxiety isn’t always about deep trauma. Sometimes, it’s dehydration and low blood sugar dressed up in panic. Eat. Sleep. Sip water. Then, judge your mood.

The “Good Vibes Only” Trap

Toxic positivity is genuine. The pressure to always feel grateful, happy, or “high vibe” can make anxiety worse. You’re allowed to say:

1. “I’m not okay.”
2. “Today feels heavy.”
3. “I don’t know what I need, but I’m not fine.”

That doesn’t make you negative. That makes you honest. And honesty is step one to healing.

Helping a Friend with Anxiety

If someone you care about is anxious, don’t fix them. They’re not broken.

Instead:

1. Say “I’m here” instead of “Don’t worry.”
2. Sit beside them, even in silence.
3. Offer options, not advice. (“Wanna go for a walk or just lie down?”)
4. Respect their boundaries. Sometimes, love means space.

Support doesn’t have to be loud. Just present.

When It’s More Than a Bad Day

If anxiety keeps you from functioning — if it’s hard to eat, sleep, work, or connect — reach out.

You don’t have to hit “rock bottom” to ask for help.

Counsellors, therapists, support groups — they’re not for “weak” people. They’re for smart people who know life is tough, and healing doesn’t happen in isolation.

Here’s the Truth

You’re not too sensitive.
You’re not making it up.
You’re not a burden.
You’re not alone.

Anxiety may visit, but it doesn’t get to move in and take over your life.

Whether you manage it with humour, boundaries, support, or journaling at 2 AM — you have the tools. You need to believe that your mind can be your teammate, not your enemy.

Your story doesn’t end with “I’m anxious.”

It continues with, “But I showed up anyway.”

Come back to this space whenever it feels heavy. We’re here to remind you: anxiety doesn’t define you — how you respond to it does.

Author – Wellness Team Ethika