Feeling Anxious vs. Having Anxiety

It’s totally normal to feel anxious sometimes. Everyone gets that nervous feeling before a big game, an exam, a speech, or when something new is happening. This is your body’s fight-or-flight response kicking in.

The fight-or-flight response is like your body’s built-in alarm system. It gets you ready to deal with challenges by:

  • making your heart beat faster to pump blood to your muscles,

  • speeding up your breathing so you get more oxygen,

  • and sharpening your focus so you can react quickly.

This response can actually be really helpful - it’s what gives you that burst of energy to run faster in sport, focus harder in a test, or speak up even when you’re nervous. Usually, those feelings settle down once the situation is over.

Anxiety, though, is different. Anxiety happens when that fight-or-flight response sticks around for longer, or shows up even when there’s no real danger. Instead of helping you, it can start to get in the way of daily life -like sleep, schoolwork, or friendships.

Knowing this difference is important, because it means you can tell when your body is just gearing up for something challenging (normal anxious feelings), versus when anxiety might be making life harder.

Different Types of Anxiety

Anxiety can look different for everyone, and that’s totally okay. Some common types are:

  • Generalised Anxiety (GAD): When you feel a lot of worry about everyday things, even if there’s not always a clear reason.

  • Panic Attacks: Sudden waves of fear that can feel overwhelming and might come with things like a racing heart or shortness of breath.

  • Social Anxiety: Feeling really nervous or scared about being judged, embarrassed, or standing out in social situations.

  • Phobias: Strong fears of specific things or situations, like heights, spiders, or flying.

If your anxiety feels bigger than the situation, keeps showing up, or starts getting in the way of your everyday life - please know you’re not alone. Lots of people go through this, and there’s support out there for you.

 

Signs of Anxiety

Anxiety can affect your thoughts, body, and actions. Some common signs are:

  • Thoughts: Overthinking, worrying about the future, or feeling like things are out of your control.

  • Body: Tight muscles, sore stomach, headaches, or a fast-beating heart.

  • Actions: Avoiding situations, finding it hard to concentrate, or struggling to sleep.

 

Ways to Manage Anxiety

There are heaps of things that can help when you’re feeling anxious:

  • Breathing & Relaxation: Deep breathing, mindfulness, or grounding exercises can help calm your mind and body.

  • Movement & Exercise: Going for a walk, stretching, or playing sport can help your body release stress and lift your mood.

  • Healthy Routines: Getting enough sleep, eating well, and drinking water can make a big difference to how you feel.

  • Talking About It: Opening up to a trusted friend, whānau member, or support group can help you feel less alone.

  • Professional Support: Counsellors, therapists, or doctors can give you extra tools and support that really fit your situation.

Remember - you don’t have to go through anxiety by yourself. Reaching out for help is a strong and brave step toward feeling more steady and in control.

In the meantime, you could try some box breathing to see if it helps