What to Know (and Do) When You're Feeling Anxious

Anxiety can show up suddenly or build slowly over time. It might look like racing thoughts, a tight chest, or the feeling that something is wrong, even when you can't explain why. Whether it's tied to a specific stressor or seems to come out of nowhere, anxiety is a real and common experience. You are not alone in feeling this way.

At A Better Tomorrow Counseling Services, we work with people who experience anxiety in different forms, including general worry, panic, social anxiety, or stress that’s hard to shut off. Understanding what’s happening in your body and mind is the first step toward managing it.

What Anxiety Actually Is

Anxiety is your body’s response to perceived danger. Your brain is trying to protect you, even when there’s no immediate threat. That’s why you may feel physical symptoms—like a pounding heart or shallow breathing—along with mental ones, like spiraling thoughts or trouble focusing.

Therapy helps by slowing down this response and giving you tools to respond differently.

Anxiety at Different Stages of Life

Anxiety looks different depending on your age and stage of life. Counseling can be tailored to help with challenges that arise at each point:

• Children: May show anxiety through clinginess, stomachaches, or difficulty sleeping.
• Adolescents: Often experience school-related stress, social fears, or perfectionism.
• Teens: Might deal with identity concerns, peer pressure, or anxiety about the future.
• Young Adults: Common issues include academic stress, career uncertainty, or relationship anxiety.
• Adults: May feel overwhelmed by work, parenting, finances, or long-term worry.

Recognizing how anxiety presents at different points in life helps guide the right kind of support.

Grounding Techniques You Can Try

If you’re feeling anxious, these small steps can help:

• Deep breathing: Inhale slowly for 4 seconds, hold for 4, and exhale for 6. Repeat.
• Grounding through senses: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Movement: A short walk or stretching can help release built-up energy.
• Labeling: Say to yourself, “This is anxiety. It’s uncomfortable, but it will pass.”

You Don’t Have to Manage It Alone

If anxiety is getting in the way of work, relationships, or daily tasks, it may be time to talk with a therapist. At A Better Tomorrow Counseling Services, we offer counseling that helps you understand your anxiety and find ways to move through it—at your pace, with support.

Located in Turnersville, New Jersey, our office is convenient to Deptford, NJ, and the surrounding areas. We offer both in-person and virtual therapy sessions, so you can get support in a way that works for you. Schedule an appointment today.

Daytime and evening appointments are available. Most insurance plans are accepted.