How to Stop Anxiety from Taking Over Your Life

Anxiety has a sneaky way of creeping into our lives, and at a slow enough pace that it can seem relatively normal. At first, it might look like the occasional racing thought or a restless night. But over time, that low hum of worry can build into something much bigger - something that makes even simple, everyday tasks feel overwhelming.

If you find yourself constantly second-guessing, lying awake with a mind that won’t switch off, or feeling permanently on edge, you’re not alone. Anxiety is incredibly common, and while it’s part of being human, that doesn’t mean it should be running the show.

In fact, in 2022/23, an average of 37.1% of women and 29.9% of men in the UK reported high levels of anxiety—a significant increase compared to a decade earlier (Source- Mental Health Foundation). You’re not imagining it—life has become more overwhelming for many of us.

In this blog, we’ll explore why anxiety happens, how it shows up in day-to-day life, and - most importantly - what you can do to stop it from taking over.

What Anxiety Can Look Like

Anxiety doesn’t always announce itself loudly. For many, it shows up quietly, woven into daily routines and thoughts:

• Constant overthinking – replaying conversations, imagining worst-case scenarios, or needing endless reassurance

• Physical symptoms – tight chest, stomach knots, headaches, trouble sleeping

• Emotional fatigue – irritability, feeling easily overwhelmed, or suddenly tearful

• Avoidance – putting off decisions, avoiding social situations, or struggling to take action

• Loss of enjoyment – finding it hard to be present or feel pleasure in things you used to enjoy

These signs are often easy to dismiss - until they start to affect your work, relationships, and overall wellbeing.

Why Anxiety Happens

Anxiety is your brain’s way of trying to protect you. It’s a survival mechanism designed to alert you to danger. But for many of us, that internal alarm system gets stuck in the “on” position - especially if you’ve experienced trauma, burnout, or long-term stress.

Sometimes, anxiety develops early in life, especially in environments where safety, stability, or emotional support were lacking. It can also be a response to sudden life changes, uncertainty, or feeling out of control.

Whatever the cause, it’s important to remember: anxiety is not your fault, and it’s not something you just have to live with.

How Therapy Can Help You Take Back Control

You might have tried “thinking your way out of it,” distracting yourself, or pushing through. But often, the harder we try to resist anxiety, the stronger it feels.

Therapy offers something different. It gives you the space, tools, and understanding to change your relationship with anxiety - and with yourself.

Here’s how therapy can help:

Understand the roots of your anxiety

Therapy can help you explore where your anxiety comes from and why it’s showing up the way it is. This insight alone can be incredibly relieving - naming what’s happening is the first step to changing it.

Learn strategies to manage anxious thoughts

Through approaches like Cognitive Behavioural Therapy (CBT), you can learn to challenge unhelpful thinking patterns and develop more balanced, compassionate ways of thinking.

Reconnect with your body

Anxiety lives not just in the mind, but in the body too. Therapy can help you practise grounding techniques, breathing exercises, and mindful awareness to soothe your nervous system.

Have a safe place to talk

Sometimes just being able to say “this is how I feel” without judgement is powerful. Therapy gives you space to feel heard, validated, and supported.

You can learn more about our counselling and psychotherapy in Edinburgh and online here.

Small Shifts That Make a Big Difference

While therapy can provide lasting tools and support, there are also things you can start doing now to ease anxiety’s hold:

• Create a simple daily routine to add predictability and calm

• Limit caffeine and social media, both of which can overstimulate

• Practise deep breathing or mindfulness for just a few minutes a day

• Write down your thoughts to stop them spiralling in your head

• Talk to someone - don’t go through it in silence

You’re Not Alone - And You Don’t Have to Stay Stuck

Anxiety can make the world feel like a harder, scarier place. But with the right support, you can feel more in control, more connected to yourself, and more at ease.

If you’re ready to take a step toward freedom from constant worry, therapy can be the space that helps you understand, heal, and move forward.

Contact us using our Contact Form or by email - contact@roomfortherapy.co.uk - to find out more about how we can help you begin that journey.