Understanding Anxiety: How to Recognise It, Ground Yourself, and Support a Friend

If you’ve ever felt your heart race, your chest tighten, and your mind spiral into “what if” thinking, you’ve had a glimpse of what anxiety can feel like.

While occasional worry is a normal part of life, for many people, anxiety becomes a persistent and overwhelming experience that affects daily living.

Anxiety is more than just stress. It’s your body’s alarm system stuck in the “on” position. While designed to protect you from danger, this system can sometimes overreact, making everyday situations feel threatening.

Signs and Symptoms of Anxiety

Anxiety can look and feel different for everyone, but common signs include:

• Racing heart, shortness of breath, sweating

• Stomach discomfort, nausea, or digestive issues

• Muscle tension, headaches, or trembling

• Difficulty sleeping or staying asleep

• Constant overthinking, “worst case scenario” thinking

• Feeling restless, on edge, or unable to relax

In Malta’s fast‐paced yet socially close environment, these symptoms can be brushed off as “just stress,” but persistent anxiety should never be ignored.

Grounding Techniques for Managing Anxiety

Grounding techniques bring your focus back to the present moment, helping your body and mind step out of the anxiety spiral. Here are some effective tools:

1. 5–4–3–2–1 Method

   • Notice 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.

   • This sensory exercise gently redirects your brain away from anxious thoughts.

2. Box Breathing

   • Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold again for 4 counts.

   • Repeat for 4 times or until your breath feels calmer.

3. Temperature Change

   • Splash cold water on your face, hold a cold object or have a cold drink.

   • This activates your body’s calming reflex.

4. Ground Through Touch

   • Place both feet firmly on the floor and press down, noticing the support beneath you.

   • You can also hold a textured object, like a smooth stone or piece of fabric, to anchor yourself.

5. Movement

   • Stretch your arms overhead, roll your shoulders, or go for a short walk along the seafront.

   • Gentle movement signals to your body that it’s safe.

How to Help a Friend with Anxiety

If someone you care about experiences anxiety, your presence and understanding can make a significant difference.

• Listen Without Judgement

  • Let them share without rushing to “fix” their feelings. Sometimes, being heard is the most powerful relief.

• Validate Their Experience

  • Phrases like “I can see this feels overwhelming for you” help them feel understood.

• Encourage, Don’t Push

  • Suggest professional support, such as anxiety therapy in Malta, but avoid making them feel pressured.

• Offer Practical Support

  • If anxiety makes daily tasks hard, offer to accompany them to appointments or help with errands.

• Be Patient

  • Recovery from anxiety is rarely quick or linear. Your steady support matters.

When to Seek Professional Help

If anxiety interferes with work, relationships, or quality of life, it’s time to speak to a professional. A psychotherapist in Malta can help you explore the roots of anxiety, learn body‐based calming techniques, and rebuild a sense of safety.

If anxiety is affecting you or someone you love, you don’t have to go through it alone. I offer confidential, compassionate anxiety therapy to help you reconnect with calm and confidence.