Anxiety 101: What Causes Anxiety in the Brain
Anxiety has a way of sneaking up on us.
Sometimes as racing thoughts before bed, a tightness in the chest before a meeting, or that sense of being “on alert” for something you can’t quite name.
Many people describe it as overthinking, being too sensitive, or just how I am, but what’s actually happening is much deeper, and more common, than you think.
Let’s take a look at what anxiety really is, what’s happening inside your brain and body when you feel it, and the single most important thing to do when worry takes over.
What Anxiety Really Is?
At its core, anxiety is your body’s natural alarm system, designed to protect you, and tell you when something “is going on”. When the brain senses possible danger (whether real or perceived), it activates a network called the limbic system, which includes the amygdala, your brain’s “threat detector.”
The amygdala sends out a message that says, “Something might not be safe get ready!”
This triggers your body’s fight, flight, freeze, or flee response (otherwise known as our defensive system). Your heart beats faster, your muscles tense, and your breathing changes all in preparation to handle whatever the brain thinks is coming (usually danger).
The problem?
Your brain can’t always tell the difference between a real threat (like a car swerving toward you) an emotional one (like a tense email from your boss, or a fear of disappointing someone), or even one that may not be considered an actual threat.
So even when nothing is truly “wrong,” your body might still be reacting as if you’re in danger.
Why It Feels So Hard to “Just Calm Down”
When your body’s alarm system goes off, the thinking part of your brain, the prefrontal cortex temporarily takes a back seat. That’s why in moments of high anxiety, you might struggle to think clearly, make decisions, or find words.
It’s not because you’re weak or overreacting it’s because your brain has shifted into protection mode, not problem-solving mode.
Your nervous system is doing exactly what it’s built to do: keep you safe.
The goal, then, isn’t to stop feeling anxious altogether it’s to help your brain recognize when it’s safe again.
So, What do we do?
The first most important step in any anxious or overwhelming situation is to pause, or STOP. To help you become more aware of whether or not there is “real” or “perceived” danger. To help remember this pause think of a visual or a stop sign and use the following acronym:
Stop (pause)
Take a breathe (break)
Observe- notice your thoughts, feelings, physical sensations without judgement
Proceed Mindfully
A Gentle Reframe
Anxiety doesn’t mean you’re broken. It means your body is trying to protect you. At times too much, sometimes at the wrong times, but always with good intentions.
By learning how your brain and body respond to stress, you can begin to work with your nervous system instead of against it.
Healing starts not in fighting anxiety, but in understanding it. Then telling yourself “its okay to feel anxious, it’s okay to be scared” while at the same time teaching your body that there is no danger and you are safe. You got this!
If this resonated with you, consider sharing it with someone who might need the reminder that anxiety is not a flaw it’s a signal.
And if you’d like support learning how to calm that alarm system and reconnect to a sense of steadiness, therapy can be a safe place to start.
