Understanding Anxiety: What It Is, How It Shows Up, and What You Can Do About It

Anxiety is one of those things that can quietly take over—sometimes without us even realizing it. It can feel like a racing mind that won’t quit, a constant pressure in your chest, or an unshakable sense of dread. As a therapist, I’ve walked with countless clients through their experiences with anxiety, and as a human, I’ve had my own seasons of managing it too.

I'm Rachel Tenny, a Licensed Clinical Mental Health Counselor Supervisor (LCMHCS), and over the years, I’ve helped individuals and fellow providers better understand and support mental health—especially when it comes to anxiety. One of the biggest hurdles I see people face is not only living with anxiety, but feeling shame or confusion about what it even is.

That’s why I created An Introduction to Anxiety, a gentle, accessible guide to help you understand how anxiety might be showing up in your life and offer strategies for managing it with more support and less shame.

What Is Anxiety?

At its core, anxiety is the body and brain reacting to potential danger, even if there isn’t an actual threat in the moment. It's the anticipation of what could go wrong, the feeling of being on edge even when you're technically safe.

You might experience anxiety as:

• Constantly thinking about or preparing for the future

• Replaying past events and wondering if you did or said something wrong

• A sense of dread or tension, even when everything “seems fine”

• A belief that the worst-case scenario is not only possible but inevitable

Anxiety doesn’t discriminate—it can affect people of all ages, races, ethnicities, and genders. Research shows that it impacts around 9.5 million adults in the U.S. each year and is nearly twice as common in women. It also shows up differently for each person and often looks different across gender identities and cultural backgrounds.

How Anxiety Shows Up

While everyone’s experience is unique, these are some common symptoms of anxiety:

• Racing thoughts or constant worry

• Restlessness or trouble sitting still

• Difficulty falling or staying asleep

• Muscle tension, stomachaches, or headaches

• Trouble focusing or feeling easily overwhelmed

• Feeling irritable or “on edge” most of the time

• Thoughts of death or suicide in severe cases

These symptoms aren’t just in your head—they’re physical, emotional, and neurological responses to a perceived threat. And no, you're not making it up.

What Causes Anxiety?

There’s no single cause for anxiety. It’s usually a mix of biological, psychological, and environmental factors. Here are a few common contributors:

Psychological Factors:

• Trauma or loss

• Major life changes

• Negative thinking patterns

• High levels of stress over time

Biological Factors:

• Family history of anxiety

• Brain chemistry imbalances

• Underlying medical conditions

Environmental Factors:

• Lack of social support

• Cultural pressures or systemic stress

• Exposure to violence or chronic stress

Even things like caffeine, alcohol, certain medications, and sleep deprivation can make anxiety worse. It’s complex, but understanding these influences can help you respond with compassion instead of blame.

Tools for Managing Anxiety

One of my favorite tools I share with clients is the SUDS Scale—a self-assessment that helps you track how distressing a situation feels in the moment. On a scale from 0 to 100, you rate how anxious or overwhelmed you feel, with 0 being totally calm and 100 being extremely distressed.

Using this scale regularly can help you notice patterns, identify triggers, and even recognize what’s helping.

Other helpful tools and practices for managing anxiety include:

• Learning about how anxiety works (education can reduce shame)

• Getting regular movement and nourishing your body

• Attending talk therapy or joining a support group

• Using medication, if that’s a helpful part of your treatment

• Understanding your nervous system and how to regulate it

• Practicing mindfulness, breathing techniques, or grounding exercises

Anxiety is incredibly common—but it doesn’t have to control your life. The more we can understand what anxiety is and how it shows up, the more equipped we are to manage it in ways that feel supportive and sustainable.

If you're navigating anxiety or supporting someone who is, you're not alone—and you don’t have to figure it all out on your own.

An Introduction to Anxiety is a resource I created to help you do exactly that. Inside, you’ll find simple explanations, reflection prompts, and approachable strategies to begin understanding the role anxiety plays in your life. Whether you’re just starting to explore your mental health or looking for new ways to support your well-being, this guide is here to meet you where you are.

You deserve support—you don’t have to carry it all by yourself.

Want more support? I am accepting therapy clients in Charlotte, NC as well as virtually in NC and SC.

I also offer virtual and in person groups for individuals in NC and SC, so make sure you check those out too!

Are you a therapist? I offer supervision and consulting for therapists as well as The Therapist Toolbox Resource Library for other providers. 

I share practical ideas and techniques over on Instagram at @sometimesatherapist.