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Why You Feel Anxious All the Time — And What To Do About It

If you're constantly tense, second-guessing yourself, or mentally rehearsing worst-case scenarios — you're not alone.

Anxiety can feel like a background hum that never switches off. It lingers under your to-do list, your relationships, your career — until one day you realise: "I can't remember the last time I felt fully calm."

Let’s talk about why that is — and what you can do about it.


What Is Anxiety, Really?

Anxiety is your body’s natural response to stress. It’s a signal that something feels uncertain or unsafe. In small amounts, it’s useful — it helps us prepare, plan, perform.

But when anxiety becomes constant, it moves from protective to paralysing.


Common Causes of Constant Anxiety

  1. Mental Overload: Too many tabs open in your brain. Constant decision-making and information overload leave your nervous system on edge.

  2. Perfectionism: Holding yourself to impossible standards creates fear of failure — a major anxiety trigger.

  3. Suppressed Emotions: Anxiety often shows up when deeper feelings like sadness or anger are being pushed aside.

  4. Unhealed Past Experiences: Your nervous system may still be reacting to stress from years ago.


Signs You're Living in a Constant State of Anxiety

  • Trouble sleeping or waking up already tired

  • Overthinking or mentally rehearsing conversations

  • Feeling restless even during downtime

  • Difficulty concentrating

  • Physical symptoms like jaw tension, chest tightness, or shallow breathing


So What Can You Do About It?

1. Name It to Tame It

Start noticing your anxious thoughts without judging them. Journaling or naming the emotion out loud helps bring it into awareness — and out of control.

2. Use the 4–7–8 Breathing Method

This slows down the nervous system:

  • Inhale for 4 seconds

  • Hold for 7

  • Exhale slowly for 8

Repeat for 2–3 minutes. This can shift your body out of fight-or-flight in real time.

3. Interrupt the Thought Loop

If your thoughts are spiralling, try this CBT tool:

  • What am I afraid will happen?

  • What’s the evidence for and against that fear?

  • What’s a more balanced thought I could try instead?

4. Prioritise Somatic Regulation

Your mind and body are connected. Daily practices like walking, stretching, or even shaking out your arms can help discharge excess anxiety.


You Don’t Have to Do This Alone

If you recognise yourself in this post, I want you to know there’s nothing wrong with you — your nervous system is just overwhelmed.

🌿 Inside my coaching app, I teach high-achieving women how to regulate anxiety, build real resilience, and finally feel calm again — without dropping their goals.




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