We all feel nervous or stressed sometimes, especially before a big meeting, a school test, or when life throws us surprises.

But when these feelings stick around for a long time, or they affect how we eat, sleep, or think, we might be dealing with something more serious—anxiety. So how can we tell the difference?

Common Signs of Anxiety

When we experience anxiety, our body and mind often send us clear signals. Here are some common signs we should look out for:

• Constant overthinking: We keep going over the same thoughts again and again and can't seem to "let things go."

• Physical tension: Our shoulders feel tight, we clench our jaw, or we get frequent headaches.

• Fast heartbeat and sweating: Even when we're not doing anything physical, we may feel like our heart is racing.

• Poor sleep: We struggle to fall asleep or wake up in the middle of the night worrying.

• Avoiding situations: We cancel plans or avoid going out because we feel uneasy or panicked.

If these symptoms happen regularly and start to affect our daily life, it's a sign we might need support.

Why Does Anxiety Happen?

There's no single reason why we feel anxious. For many of us, it can be a mix of things:

• Stressful life events like job loss, relationship troubles, or moving to a new place

• Health concerns or a long-term illness

• Personality traits—some of us naturally worry more than others

• Family history—if close family members have anxiety, we might be more likely to experience it too

It's important to remind ourselves: anxiety is not a weakness or a flaw. It's a signal that our body is reacting to pressure and needs care.

Small Steps to Manage Anxiety

The good news is, there are ways we can calm our minds and take control again. Here are some methods that really help:

• Breathing exercises: Try this—breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds. Repeat. It sounds simple, but it helps reset our body's stress response.

• Daily movement: Whether it's walking, dancing, or stretching, regular physical activity helps burn off nervous energy.

• Sleep and food: Getting enough sleep and eating regular, balanced meals give our brain the fuel it needs to stay steady.

• Journaling: Writing down our thoughts can help us organize our feelings instead of letting them spiral.

• Talking to someone: A trusted friend, family member, or professional can make a big difference when we feel overwhelmed.

When We Need Extra Help

Sometimes, anxiety doesn't go away on its own, no matter how many calming tips we try. And that's okay.

We may need to reach out to a mental health professional who can guide us with tools like therapy, structured support, or other strategies. Asking for help is a sign of strength—it shows we're ready to take care of ourselves.

Let's Talk About It

If you've ever had thoughts like "Am I just being dramatic?" or "Other people have it worse," you're not alone. But our feelings matter. Anxiety is real, and it's more common than we think.

Let's not brush it aside or struggle quietly. Whether it's talking with a friend, making a small lifestyle change, or getting professional advice—each step we take brings us closer to feeling better.

You're Not Alone

Have you ever felt stuck in a loop of worries you couldn't turn off? Or avoided a situation just because it felt "too much"? You're not alone—and more importantly, you can take back control.

We're in this together. Let's take a breath, check in with ourselves, and choose one small thing today that brings calm. What would your one small thing be?