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Understanding Anxiety: Signs, Symptoms, and Proven Treatments

Christine Biljan

Anxiety is a common human experience—a built-in mechanism designed to protect us and ensure our survival. It’s that inner alarm system that keeps us vigilant about potential threats, helping us react to danger quickly. But what happens when that alarm gets stuck in the “on” position?



When our minds are lovingly working overtime, constantly scanning for threats and trying to keep us safe, anxiety can become more than just a fleeting feeling. It becomes problematic when it’s uncontrollable, intense, and persistent—a stressor that interferes with daily life. For some, anxiety takes the form of Generalized Anxiety Disorder (GAD), a condition marked by excessive worry and fear that’s difficult to manage.


The prevalence of Generalized Anxiety Disorder (GAD) in Canada has significantly increased in recent years, rising from 2.5% of Canadians in 2012 to 13.6% in 2020. This upward trend highlights the importance of understanding anxiety and finding effective ways to manage it.


Anxiety symptoms vary widely and can impact us in multiple ways:


Physical Symptoms

  • Difficulty sleeping

  • Fatigue

  • Muscle tension or body stress

  • Sweating

  • Nausea

  • Headaches


Behavioural Symptoms

  • Irritability

  • Avoidance of certain situations

  • Trouble focusing or concentrating

  • Repeated checking behaviours

  • Seeking constant reassurance


Psychological Symptoms

  • Persistent worry or dread

  • Rumination (replaying fears or concerns over and over)

  • All-or-nothing thinking

  • Exaggeration of potential threats

  • Underestimating your ability to cope


Living with anxiety can feel overwhelming, but there is hope. Evidence-based treatments have shown to be highly effective in managing and reducing symptoms. These include:


  1. Cognitive Behavioural Therapy (CBT): This therapy helps individuals identify and change unhelpful thought patterns and beliefs that fuel anxiety.


  2. Exposure Therapy: Gradual exposure to feared situations or objects helps reduce avoidance behaviours and desensitize anxiety triggers.


  3. Mindfulness-Based Techniques: Practices like meditation and grounding exercises promote present-moment awareness and relaxation.


  4. Psychodynamic Therapy: This approach focuses on uncovering underlying fears and emotional conflicts contributing to anxiety.


Through these treatments, people can:

  • Reduce excessive worry and anxiety

  • Identify and change unhelpful thought patterns

  • Learn effective coping mechanisms and new behaviours

  • Develop problem-solving skills

  • Incorporate relaxation techniques into their routines

  • Understand and address the root causes of their fears


Anxiety doesn’t have to take control of your life. By seeking support and exploring treatments that work for you, it’s possible to find relief and rediscover a sense of calm. Whether it’s through therapy, mindfulness, or a combination of approaches, the path to managing anxiety begins with understanding and taking that first step.


If you're located in Ontario and looking to begin with a therapist, we offer free 15-minute consultations. We'd be happy to support you on your journey to better managing your anxiety.

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