Recently, something has been feeling off, you can’t quite put your finger on exactly what it is, but it causes your chest to tighten, your heart to race a bit faster, and your mind to run too fast, but why? Nothing bad has happened.
If you have ever thought to yourself, “why do I feel anxious for no reason?” Be assured, you are not alone. There is nothing ‘wrong’ with you; this feeling is very common, and although the reason may not be obvious straight away, anxiety rarely comes from nowhere.
Anxiety is that familiar feeling of dread, fear or unease, and is something that everyone experiences at some point in their lives. It is a natural reaction to uncertain or unpredictable situations- in fact, we need it for survival! However, for some people, anxiety keeps coming up when it isn’t needed, affecting daily life. This is when it becomes a problem.
While we tend to think of anxiety as a mental health difficulty, it also has a huge physical impact on our bodies. You might notice your heart is beating faster, your breathing is becoming short, you may feel shaky, or like your mind hasn’t yet processed what is happening.
This is your body’s fight or flight response, which is a natural response to stress or danger. The fight or flight response is triggered by the release of hormones that prepare your body to either fight the danger or to run from it. As humans we needed to evolve a fight or flight response to keep us safe. Imagine if a caveman was unable to sense the danger from an approaching predator! We would not be here today. So, although our fight or flight response is essential for our survival, it may sound the alarm when it isn’t needed. Our mind interprets this alarm as a sign that we are in a life or death situation, and our body reacts accordingly, causing us to feel anxious for no apparent reason. Common symptoms of anxiety include:
Sometimes, anxiety may not have an obvious trigger. However, there’s always a reason, even if it is not obvious. Sometimes, anxiety starts from our own internal thoughts – random words, phrases and images that run through our minds. We have no control over our thoughts; they are automatic. The more we try to control these thoughts and make them stop, the more they will appear. We can end up trapped in a cycle of putting pressure on ourselves to stop feeling anxious, and in doing so, inadvertently making the anxiety more intense. The more we fight with our thoughts and feelings, the more difficult they become to manage. These anxious thoughts and feelings can sometimes lead to unhelpful coping strategies such as using drugs/alcohol, withdrawing from friends/family or anger and aggression. While we may not have much control over our thoughts, the good news is that we have the power to control our behaviour. Responding to anxiety in the right way is the key to overcoming it.
Anxiety can be triggered by life events such as work deadlines, relationship issues, financial struggles, trauma, public speaking and many more. If the stress is unmanaged or prolonged, it can be a significant contributor to the feeling of anxiety. Other hidden triggers can include life transitions such as changing jobs, moving to a new city, or going through a divorce. These kinds of changes can feel overwhelming, and that’s completely normal. Even positive change can feel unsettling, because stepping into the unknown naturally brings a sense of uncertainty. In times like these, what’s happening is our fight or flight mode gets switched on and we are living in ‘survival mode’ until we can turn it off again.
Feeling overwhelmed by underlying stress is more common than you might think—but the good news is, there are practical ways to manage it. Exercise can make a big difference, helping reduce intense emotions and allowing you to think more clearly. At work, prioritising your tasks can help reduce pressure, especially on days when it feels like it is impossible to get everything done. Equally, making time for yourself is important—whether that means socialising, relaxing, or doing activities that bring you a sense of calm and happiness. Small, consistent steps like these can go a long way in reducing stress and improving your overall well-being.
Cognitive Behavioural Therapy (CBT) targets unhelpful thoughts and behaviours and aims to provide alternative and more helpful ways of coping with our emotions. CBT helps you to become your own therapist, empowering you with the knowledge and strategies you need to make real changes to your life. The focus is primarily on moving forward by focusing on the present, rather than being stuck in the past.
CBT treats anxiety by first understanding the underlying causes for your anxious feelings. This will be different for everyone, but some common examples include traumatic experiences, cognitive distortions and difficulty managing uncertainty. The next stage is to begin processing and challenging some of the fear you are feeling, and use real life evidence to promote more helpful ways of thinking and behaving. CBT is one of the most successful therapies for treating many types of anxiety such as panic disorder, obsessive compulsive disorder (OCD), health anxiety, social anxiety, post-traumatic stress disorder (PTSD), phobias and generalised anxiety disorder.
If you aren’t ready for therapy, or it isn’t an option for you right now, that’s ok. There are many practical strategies you can try for yourself. The key is to soothe your nervous system and in doing so, letting it know that it’s okay to ‘turn off the alarm’ now. The stress that you are feeling is unlikely to be caused by a ‘life or death’ situation, and therefore your body doesn’t need to be in fight or flight mode to get through it. What your mind and body needs most is calm, balanced thinking and soothing strategies to calm your nervous system
As humans, we are all unique. Our minds and bodies work in different ways, so there is not a ‘one size fits all’ approach to reducing anxiety. You may need to try strategies a few times before feeling the benefit, or you simply may not find it helpful and move on to something else.
Here are some things you can try if you are feeling anxious:
Feeling anxious can feel confusing but that doesn’t mean it has to be something that you handle alone. It may be time to seek some support if your anxiety is:
The right support can bring clarity and relief, it does not mean anything is “wrong” with you – it simply means you are looking after yourself.
Anxiety doesn’t need an obvious or physical trigger to be real. Sometimes it’s your mind processing stress in the background. Sometimes it’s your body being on high alert after a long period of pressure. And sometimes, it just happens because you’re human. Don’t forget, you are not alone in feeling this way. You don’t have to have all the answers right now. What matters is that you’re noticing how you feel and taking the right steps to change it.
At Thrive Psychology Services, we specialise in treating anxiety disorders. If you think we could help improve the way you feel, simply head to the contact page and fill out the form.
10 stress busters. (2021, February 1). NHS. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
Mind. (n.d.). Causes of anxiety. Retrieved April 14, 2026, from https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-problems/causes-of-anxiety/
How can cognitive behavioral therapy (CBT) help social anxiety? (2024, July 5). Simply Psychology. https://www.simplypsychology.org/cbt-for-social-anxiety.html
American Psychological Association. (n.d.). What is cognitive behavioral therapy? Retrieved April 14, 2026, from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral