“Anxiety, at its core, is there to protect us. It’s your body’s natural alarm system, preparing you to act when something feels off,” says Beth Gustin, MA, NCC, LPC, CAGCS, and EMDRIA Approved Consultant at Transitioning Through Change. But for many, that alarm doesn’t shut off. Instead, it becomes a constant hum in the background—or worse, a blaring siren that disrupts daily life, relationships, and overall well-being.
Beth explained how anxiety can show up in three main ways: physically, emotionally, and behaviorally. “It’s not always easy to recognize,” she said. “Some people feel it as a racing heart or shortness of breath, while others notice headaches, muscle tension, or even digestive issues.” Emotionally, anxiety can manifest as persistent worry, fear, or irritability. “That sense of impending doom? That’s classic anxiety,” Beth added. Behaviorally, it can lead to avoidance, restlessness, or even obsessive habits like endlessly scrolling the news.
The key, she emphasized, is knowing when anxiety has crossed the line from a normal reaction to an ongoing issue. “If it’s affecting your ability to live your life, connect with others, or focus at work, that’s when it’s time to take action,” she said.
When it comes to managing anxiety, Beth believes in a tailored, multifaceted approach. “There’s no magic solution, but there are tools that can make a big difference.” She outlined some of the most effective strategies:
• Mindfulness and relaxation techniques: “Practices like deep breathing or yoga can help calm the nervous system and bring you back to the present.”
• Physical activity: “Even a 20-minute walk can reduce stress hormones and boost your mood.”
• Prioritizing sleep: “Lack of sleep feeds anxiety. Quality rest—seven to nine hours—is essential.”
• Healthy eating habits: “Cut back on caffeine and sugar. Fuel your brain with nutrients like omega-3s found in whole foods.”
• Time management: “Breaking tasks into smaller steps can keep you from feeling overwhelmed.”
• Nature and social connection: “Both are incredibly grounding. Spend time outdoors or talk to someone you trust. Connection is healing.”
For those feeling stuck or overwhelmed, Beth highlighted the importance of seeking professional help. “Sometimes anxiety needs more than lifestyle changes to improve,” she said. Therapies like Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and mindfulness-based approaches can be life-changing. “The right support can help you break free from those patterns of fear and worry.”
Beth’s message was clear: anxiety doesn’t have to run the show. “There’s so much hope for reclaiming balance and peace,” she said. “You’re not alone, and help is out there.”
Her final words were a reminder to prioritize mental health. “Your well-being matters—this year and every year. Take that first step for yourself, because you deserve it.”