Do you feel constant fear and unease, even when there is no obvious reason for it? Do you have trouble falling asleep because you are afraid of going to bed? Anxiety can come unexpectedly, get in the way of everyday life and make even simple activities feel like a challenge. If this is how you feel, you are not alone – anxiety disorders affect many people, and they can be dealt with effectively. In this article you will learn how to recognise the symptoms of anxiety and what to do to regain inner calm.

What are anxiety states?

Anxiety is a natural reaction of the body to a threat. The problem appears when the feeling of unease persists for a long time, appears without a clear cause or is so intense that it makes everyday life difficult. The most common symptoms include:

  • A feeling of constant tension and nervousness,
  • A racing heart and a feeling of breathlessness,
  • Muscle tension, headaches,
  • Sleep problems and difficulty falling asleep,
  • Overanalysing situations and worrying excessively,
  • Panic attacks or irrational fears.

Unfounded anxiety – where does it come from?

We are not always aware of exactly what triggers our fears. Anxiety can have various sources:

  • Chronic stress – daily tension can lead to an overloaded nervous system,
  • Unprocessed trauma – past experiences can influence the body's reactions,
  • Hormonal and chemical disturbances – fluctuations in neurotransmitter levels in the brain can intensify anxiety,
  • An unhealthy lifestyle – lack of sleep, a poor diet and excessive caffeine intake can worsen the symptoms.

How to cope with constant anxiety and unease?

1. Mindful breathing and relaxation techniques

  • Deep breathing, such as the 4-7-8 technique (breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds), helps to calm the body.
  • Meditation and mindfulness teach you how to manage the flood of thoughts and quieten the nervous system.
  • Muscle relaxation (e.g. the Jacobson method) helps to release tension stored in the body.

2. A healthy lifestyle – the foundation of wellbeing

  • Regular physical activity lowers cortisol levels and improves mood.
  • A balanced diet rich in magnesium, B vitamins and healthy fats supports the nervous system.
  • Good sleep hygiene – regular bedtimes, avoiding screens before sleep and a relaxing evening routine help to minimise the fear of going to bed.

3. Working with thoughts and emotions

  • Try to notice and question negative thoughts – anxiety often stems from exaggerated fears.
  • Keeping an anxiety journal can help you see patterns and understand the sources of unease.
  • Practising gratitude – noticing the positive aspects of life every day can change the way you think.

4. Seeking support

  • Talking to loved ones can help you look at the problem from a different perspective.
  • If anxiety gets in the way of everyday life, it is worth turning to therapy, such as ACT (Acceptance and Commitment Therapy) or SFBT (Solution-Focused Brief Therapy).
  • In some cases a doctor may recommend pharmacotherapy if the anxiety is exceptionally intense.

Fear of going to sleep – how to reduce it?

Fear of going to sleep often makes it hard to calm down and rest. How can you deal with it?

  • Avoid screens and strong stimuli for an hour before bed.
  • Introduce an evening routine – a warm tea, calm music or reading a book can help you prepare for rest.
  • Use relaxation techniques, such as visualising pleasant places, to reduce tension.

Summary

Anxiety states can be a difficult experience, but you can work on them and regain inner calm. Introducing healthy habits, relaxation techniques and conscious work on your thoughts are key steps in coping with anxiety. If the symptoms of anxiety persist for a long time and affect your quality of life, it is worth seeking support – you deserve calm and wellbeing.

Remember – anxiety does not define you. You can work on it and gradually regain control over your life.

Psychologist Natalia Kostusiak