A Day in the Life: Living with and Managing Anxiety

Anxiety is a part of life for many people. For others, it’s a new feeling that can be draining, depressing, and disappointing to manage. Regardless of where you are in your anxiety journey, you can learn to manage it effectively without it feeling like it’s draining all your energy.

Anxiety doesn’t always look dramatic. Often, it begins quietly before the day has fully started. You wake up and, almost instantly, your mind is scanning: What’s on the schedule? Did I forget something? Is something about to go wrong? Your body may already feel tense, your breathing shallow, as if it’s preparing for a challenge that hasn’t yet appeared. So, what do you do?

The Challenges of Mornings

Mornings can carry a subtle sense of urgency. Checking your phone, reviewing emails, or mentally rehearsing conversations can amplify the feeling. For many people, this is where management begins – not by eliminating anxiety, but by slowing it down. A few intentional breaths before getting out of bed. A stretch to release muscle tension. A moment of noticing: This is anxiety. I can move through this.

The Midday Build-Up

By midday, anxiety often shows up in the body. Tight shoulders. A clenched jaw. Difficulty concentrating. In conversations, you may overthink, replay what you just said, or worry about how you’re perceived. Managing anxiety during these moments is less about control and more about regulation. Naming the experience can help reduce its intensity. A short walk, stepping outside for fresh air, or placing both feet firmly on the ground can interrupt the spiral.

Ending in the Evenings

Evenings can bring a different challenge: exhaustion. Managing anxiety all day is effortful. It’s common to turn inward with self-criticism, like, “Why can’t I just relax?” This is where self-compassion becomes essential. Journaling, limiting stimulation before bed, or connecting with someone you trust can help calm the nervous system.

There is Hope

Living with anxiety is not about winning a battle. Instead, think of it as achieving understanding. The Montana Center of Somatic Psychotherapy is here to help. Our team can help you manage your anxiety. Contact us today to learn more.