Anxiety and Worry

Anxiety is a natural response to stress or perceived danger, you may know it as a fight or flight response. It is part of our body’s built-in ‘fire alarm system’ designed to keep us safe. In small doses, anxiety can be helpful, preparing the body for action, keeping us alert and focused. But when we feel anxious too often it can affect the quality of our lives. In other words, it is important to have a fire alarm system, but you want it calibrated so it don’t g off when you burn the toast.

For some people, anxiety shows up as constant worry or a racing mind that won’t switch off. Others may feel physically tense, restless, or exhausted. Panic attacks, sudden, intense episodes of fear and physical sensations, such as a racing heart or a knotted stomach, are all common symptoms.

Anxiety can affect sleep, relationships, work, and overall wellbeing. Over time, people may begin to avoid situations that trigger anxiety, which can shrink their world and reinforce the cycle of fear.

What Causes Anxiety?

There’s no single cause of anxiety, it usually develops from a combination of factors, and the reasons can vary from person to person.

For some, anxiety begins early in life and may be the result of by family dynamics, traumatic or adverse events, school/social pressures, or early experiences of feeling unsafe or unsupported. A family history of anxiety or temperament traits can increase vulnerability.

It important to understand that the way that we make sense of the world based on our early experiences contributes to our present-day internal landscape – or beliefs, thoughts, feelings, and sensations. For example, if someone grows up in an unpredictable environment, they may learn to stay constantly alert for danger, even when it’s no longer necessary. Over time, these patterns can become automatic and difficult to shift.

Psychologists work with each individual to understand how these personal, biological, and environmental factors interact, helping to make sense of where anxiety comes from and how to move forward.

How Psychologists Can Help

Anxiety is highly treatable, and psychological therapy is one of the most effective forms of support. Psychologists provide a safe, non-judgmental space to explore what’s happening, order to develop insight, and build strategies to manage anxiety more effectively.

Here are some examples of evidence-based approaches commonly used in therapy:

Cognitive Behaviour Therapy (CBT)

CBT helps people understand the connection between their thoughts, feelings, and behaviours. In therapy, you might learn to identify common thinking traps — like catastrophising or overestimating danger — and practise more balanced, helpful ways of thinking. CBT also supports behavioural change, such as gradually facing situations you’ve been avoiding, so that fear loses its grip over time.

Acceptance and Commitment Therapy (ACT)

ACT focuses on helping people relate differently to anxious thoughts and feelings. Instead of trying to eliminate anxiety, ACT teaches strategies for making room for discomfort while still living in line with your values. In sessions, you might learn mindfulness techniques to notice anxious thoughts without getting caught up in them, and work on taking meaningful action even when anxiety is present.

Schema Therapy

Schema Therapy explores deeper emotional patterns that often begin in childhood. These might include long-standing beliefs like “I’m not good enough” or “The world isn’t safe.” In this approach, therapy often involves identifying these schemas, understanding where they came from, and gradually healing unmet emotional needs. For someone with anxiety, Schema Therapy might help make sense of why certain situations feel so threatening, and build more compassionate and empowering internal responses.