Understanding and Managing Anxiety: Practical Steps for a Balanced Life
Anxiety is something we all experience at some point in our lives. Whether it's tied to a major life event, a financial concern, or simply the pressure of daily responsibilities, anxiety can take hold in ways that feel overwhelming. The holiday season, in particular, tends to amplify stressors, as expectations—both external and self-imposed—pile up. And in years with major elections or economic uncertainty, the tension can feel even more unrelenting.
But here’s the key: While anxiety may be unavoidable, it doesn’t have to control you. With the right mindset and strategies, you can shift your perspective and actively manage anxiety, allowing you to reclaim a sense of peace and agency in your life.
What is Anxiety?
At its core, anxiety is a natural human response to stress or perceived threats. It triggers our brain’s fight-or-flight mechanism, which historically helped humans survive dangerous situations. The problem? In today’s world, anxiety often isn’t triggered by immediate physical danger but by looming deadlines, financial pressures, or social dynamics. Our body doesn’t always distinguish between real and perceived threats, meaning that an upcoming work presentation or a tense family gathering can elicit the same physiological responses as being chased by a wild animal.
These physical symptoms may include:
A racing heart or palpitations
Shortness of breath
Tingling or numbness in your hands and feet
Tightness in the chest or a “gut punch” feeling
Difficulty concentrating or restlessness
Understanding that anxiety is a biological reaction—not a personal weakness—can be a powerful first step in managing it.
Anxiety and the Holiday Season
The holidays are marketed as the most “wonderful time of the year.” But in reality, they can be one of the most stressful periods for many people. Financial pressures, family tensions, packed schedules, and reflections on past losses can make this season emotionally exhausting.
I remember a Christmas when anxiety overshadowed everything. I was so preoccupied with financial concerns and personal expectations that I couldn’t fully engage with my family. It wasn’t until later that I realized I had let anxiety dictate my experience instead of choosing how I wanted to approach the season. That’s when I started making intentional changes.
So if you’re feeling overwhelmed, know this: You’re not alone. The key is recognizing these stressors early and implementing strategies to navigate them in a healthier way.
Shifting Your Mindset: The Power of Agency
One of the most important things I’ve learned—and that I share with my clients—is that you have more control over your anxiety than you might think. This concept is known as agency: the ability to influence your thoughts, reactions, and behaviors, even when external circumstances feel overwhelming.
So how do you reclaim this sense of control? Let’s break it down.
1. Recognize and Name Your Anxiety
Awareness is the first step. Often, anxiety operates in the background of our minds, influencing our behavior without us fully realizing it. Pay attention to when it shows up and name it:
“I’m feeling anxious about this upcoming meeting.”
“I notice tension in my shoulders when I think about money.”
“My heart races every time I check the news.”
By identifying your anxiety, you create space between yourself and the emotion, making it easier to manage.
2. Challenge Catastrophic Thinking
Anxiety thrives on worst-case scenarios. It convinces us that:
Something terrible is definitely going to happen.
The outcome will be catastrophic.
We won’t be able to handle it.
But is that really true? Challenge these thoughts by asking yourself:
What evidence do I have that this feared event will actually happen?
If it does happen, is it truly as bad as my mind is making it out to be?
Have I overcome difficult situations before?
Most of the time, we significantly overestimate negative outcomes and underestimate our ability to cope. Shifting your perspective can make a huge difference.
3. Build a Personal Anxiety Toolkit
There’s no one-size-fits-all approach to managing anxiety, but here are some tools that can help:
Mindfulness & Meditation: Practices like deep breathing, guided meditation, or simply bringing your attention to the present moment can calm your nervous system.
Physical Activity: Movement—whether it’s walking, running, yoga, or lifting weights—helps release built-up tension and improves mood.
Journaling: Writing down your worries can help you process them, reducing their power over you.
Limiting News & Social Media: Constant exposure to negative news can exacerbate anxiety. Set boundaries around how much media you consume.
Professional Support: Therapy or coaching can provide valuable strategies tailored to your specific needs.
The Danger of Avoidance
One of the biggest traps people fall into when dealing with anxiety is avoidance. It’s natural—when something makes us uncomfortable, we want to escape it. But in the long run, avoidance actually reinforces anxiety.
For example, if social situations make you anxious, avoiding them might bring temporary relief. But over time, it strengthens the belief that socializing is dangerous, making the anxiety even worse.
Instead, try gradual exposure—taking small, manageable steps toward the things that make you anxious. If large gatherings feel overwhelming, start by spending time with a small group. Over time, your brain learns that the feared situation isn’t as threatening as it seemed.
The Role of Communication and Connection
Talking about anxiety can feel vulnerable, but it’s one of the most powerful ways to manage it. When we keep our fears bottled up, they grow. But when we share them with someone we trust—a friend, family member, or therapist—they often lose some of their intensity.
I encourage my clients to build a strong support network and engage in open conversations about mental health. It’s not a sign of weakness; it’s a step toward resilience.
Taking Control of Your Narrative
Anxiety is persistent, but it doesn’t have to be paralyzing. By recognizing your triggers, challenging negative thought patterns, and implementing practical coping strategies, you can regain control over your life.
Here’s the bottom line: Anxiety convinces you that you’re powerless. But you’re not. The more you practice stepping into your agency, the more you’ll realize that anxiety doesn’t define you—you define how you respond to it.
So as you navigate the stressors of the season (or any time of year), remember this: You have the ability to shape your experience. And that alone is incredibly powerful.
Additional Resources
Mindfulness Apps: Apps like Headspace, Calm, or Insight Timer can guide you through meditation and breathing exercises.
Support Groups: Whether online or in-person, support groups offer a space to share experiences and learn from others.
Therapy & Coaching: A mental health professional can provide tailored strategies to help you manage anxiety more effectively.
Understanding and managing anxiety is an ongoing process, but with patience and practice, you can cultivate a life that feels more balanced, fulfilling, and—most importantly—within your control.