Guest post by fellow blogger Charley Sunday. Charley has contributed a few times to my blog, and I am pleased to share his latest work.
This piece highlights the importance of understanding anxiety, what triggers it and how to effectively manage it in a healthy way without having it negatively impact your life. Enjoy!
By: Charley Sunday – Blogger at A Strong Foundation
Anxiety is a natural human response to stress, but when it sticks around and hijacks your days, it can feel like your own brain has turned against you. The good news: there are many practical, evidence-based ways to manage anxiety and build mental resilience so you’re not living at the mercy of every worry.
A quick snapshot you can use right away
- You’re not alone: anxiety disorders are among the most common mental health concerns worldwide
- Resilience isn’t a personality trait you either “have” or “don’t” — it’s a set of skills you can learn
- Small, consistent actions (sleep, movement, breathing, boundaries) matter far more than perfect routines
- Professional help is effective; many people improve significantly with therapies like cognitive behavioral therapy (CBT), sometimes combined with medication
Why anxiety shows up (and why that doesn’t mean you’re broken)
Problem. Anxiety is your threat-detection system, tuned by your biology, experiences, and environment. It’s meant to protect you, but it can become oversensitive — like a smoke alarm going off when you’re just making toast. Genetics, long-term stress, trauma, health problems, and major life changes can all turn the volume up.
Solution. Instead of trying to “eliminate” anxiety, the goal is to:
1. Turn down the body’s alarm response.
2. Change how you relate to anxious thoughts.
3. Build a life that’s bigger than the worry (values, relationships, purpose).
Result. When you work on those three layers, anxiety may still show up — but it stops being the boss. You get more space between “I feel anxious” and “I decide what I do next.”
Everyday anxiety triggers – and what they’re really telling you
Here’s a simple list to help you notice patterns rather than judging yourself:
- Overload: too many responsibilities, too little recovery time.
- Uncertainty: job changes, finances, health worries, world events.
- Isolation: feeling like you have to carry everything alone.
- Body factors: caffeine, lack of sleep, blood sugar crashes, some medications.
- Old stuff: past experiences that taught your brain “this is dangerous,” even when today’s situation is different.
None of these mean you’re weak. They’re signals that something needs attention, not proof that you’re failing.
When your anxiety is tied to work or your future
Career-related anxiety is incredibly common: fear of falling behind, feeling underqualified, or worrying that you’ll never land in a role that fits. One powerful way to respond is to turn vague worry into a concrete growth plan, such as pursuing additional training or education that opens new paths and gives you more control over your next steps.
If your stress is rooted in feeling “stuck” in your current role, exploring a focused computer science degree program can be one way to move toward a more stable or exciting field. For example, if you dream of a tech career, by working toward an online degree in computer science, you can build your skills in AI along with IT, programming, and computer science theory. Online degree programs also make it easier to balance a job while you’re in school, so you don’t have to choose between earning an income and investing in your future.
Taking even one step – researching programs, talking to an advisor, or planning finances—can shift the story from “I’m stuck” to “I’m actively shaping where I’m going,” which often eases anxiety.
Strategies to manage anxiety and strengthen resilience
| Strategy | How it helps your anxiety | When it’s especially useful |
| Slow breathing & grounding | Calms the body’s alarm system; lowers physical symptoms | During panic spikes, before meetings, when trying to sleep |
| Physical Activity | Burns off stress hormones; boosts mood chemicals | On high-stress days, after long periods of sitting |
| Cognitive Reframing (CBT) | Challenges catastrophic thoughts; builds realistic thinking | When you’re stuck in “what if” loops |
| Mindfulness & self-compassion | Reduces self-criticism; increases emotional tolerance | When you feel ashamed of your anxiety or want to “avoid” feelings |
| Connection with Others | Counters isolation; gives perspective and support | When you’re spiraling alone or avoiding people |
| Professional Support | Offers structured, evidence-based treatment and tools | When anxiety is persistent, severe, or impacting daily life |
A simple 5-step playbook for calming your system
Use this as a checklist on rough days:
1. Name what’s happening
“My anxiety is high right now” is more helpful than “I’m losing it.”
2. Ground your body
Try 3 slow breaths: inhale for 4 counts, exhale for 6, repeat 10 times.
3. Find one tiny, doable action
Drink water, step outside for 2 minutes, stretch, or text a friend.
4. Check the story in your head
Ask: “Is this a fact, or a prediction?” “What would I tell a friend who felt this way?”
5. Do one thing that supports future you
Go to bed 20 minutes earlier, prep a quick meal, schedule that doctor or therapist appointment.
You don’t have to do all five perfectly. Even one step is a win.
FAQ: common questions about anxiety and resilience
Is anxiety always bad?
No. Anxiety can help you prepare, notice risks, and stay motivated. It becomes a problem when it’s intense, constant, or stops you from living the life you want.
When should I consider professional help?
If anxiety is interfering with work, school, relationships, sleep, or daily activities — or if you’re using substances to cope — it’s a strong sign to reach out to a mental health professional (therapist, psychologist, psychiatrist, or another licensed provider).
What if I’m in a crisis?
If you’re in the United States and thinking about harming yourself, or feel you can’t stay safe, you can call or text 988 to reach the Suicide & Crisis Lifeline for free, confidential support any time. If you’re outside the U.S., contact your local emergency number or a local crisis line.
Are you supporting your resilience today?
Use this mini checklist to scan how you’re doing right now:
- I’ve eaten something and had water in the last few hours.
- I’ve moved my body today, even briefly.
- I’ve had at least one supportive or neutral human interaction (in person or online).
- I’ve paused to notice my thoughts instead of believing every single one.
- I’ve done one small thing that future-me will appreciate.
- If my anxiety feels unmanageable, I have a plan for who I’ll reach out to (friend, family, therapist, hotline, doctor).
You don’t need every box checked. This list is a compass, not a report card.
Trusted resource spotlight
If you’d like structured, expert-backed tips beyond this article, the Anxiety and Depression Association of America (ADAA) offers free guides, webinars, and coping strategies for people dealing with anxiety and related conditions. Their resources on anxiety, depression, OCD, PTSD, and more is a great place to start exploring options that fit your situation. You’ll find information for different ages and communities, plus ideas for treatment, self-help, and finding a therapist if you decide you’d like professional support.
Wrapping it up
Anxiety can feel huge, but it is manageable, especially when you respond with curiosity instead of judgment. Resilience is built through small, repeated choices: taking care of your body, challenging unhelpful thoughts, and staying connected to people and values that matter. When you need extra support, evidence-based treatments and crisis resources are there to help you stay safe and move forward. You’re allowed to ask for help — and you’re absolutely not alone in figuring this out.
If you want to view Charley’s previous posts, you can do so here:
Journey to Self-Improvement: A Roadmap to Achieving Personal Success
10 Simple Tactics To Transform Your Mental Health
Finding That Fine Balance
Sustaining Strength: Self-Care Tactics for Parents of Children with Special Needs
Sarah Warsi 