What Causes Anxiety?
If you’re anything like me, anxiety isn’t unfamiliar. When I asked my friends what triggers their anxiety, they said things like: work, travel plans, conflict, time pressure, and sending a vulnerable text only to be met with silence. Sound relatable? Most of us have been there.
Anxiety can look different for everyone, but at its core, it’s a mix of overthinking, uncertainty, and fear of what might go wrong. According to Webster’s Dictionary, anxiety is “apprehensive uneasiness or nervousness usually over an impending or anticipated ill.” While that definition captures part of it, the emotional experience runs much deeper.
In many ways, anxiety boils down to two root causes: overthinking the past and worrying about the future.
Two Common Causes of Anxiety
Overthinking the Past
This can show up in small ways—like replaying how you worded an email—or in deeper ways, like revisiting old hurts or regrets. You might analyze what went wrong in a relationship or blame yourself for past decisions.
When we get stuck reliving the past, we often stop ourselves from taking new risks or connecting with others. Someone who has experienced relational pain, for example, may want to make new friends but hesitate out of fear of being hurt again. That cycle of overthinking keeps us feeling “stuck.”
Worrying About the Future
On the other side of anxiety is the endless “what if” loop: What if I mess up? What if I get rejected? What if things don’t work out? These thoughts create a sense of false control—like if we worry enough, maybe we can prevent something bad from happening.
It’s natural to want to plan ahead, but when our thoughts spiral into worst-case scenarios, anxiety takes over. The key is learning to recognize when planning crosses the line into worry and redirecting our focus back to the present moment.
Five Coping Skills to Manage Anxiety
1. Be Present
It’s nearly impossible to worry about the past or future when you’re fully present in the moment. Grounding exercises can help you do this by focusing on your five senses—what you can see, hear, touch, taste, and smell. Paying attention to your surroundings can calm your nervous system and anchor you in the “now.”
2. Remember That You Are Not Your Thoughts
Your thoughts don’t define you. They’re simply mental events that come and go. When anxious thoughts arise, remind yourself that you can observe them without attaching meaning. Try saying to yourself, “I’m having the thought that I might fail,” instead of “I’m going to fail.” That small shift helps you separate yourself from the thought and see it more clearly.
3. Give Yourself Space to Process Your Thoughts
Anxiety often strikes at inconvenient times. When that happens, schedule time later in the day to think through those concerns. You might journal before bed or set aside 15 minutes in the morning to reflect. Creating boundaries around when you engage your anxious thoughts can reduce rumination throughout the day.
4. Find a Helpful Mantra
It might sound simple, but repeating a grounding phrase or prayer can be powerful. Examples include “Don’t sweat the small stuff,” “I am surrendering what I cannot control,” or “God, help me trust what I can’t see.” Choose one that resonates with you and repeat it when anxiety tries to take over.
5. Try Something New—Including Counseling
If you’ve been trying to manage anxiety on your own without much progress, it might be time to reach out for help. Talking with a trusted friend, journaling, or simply doing something different can bring fresh perspective. But if anxiety keeps interfering with your daily life, professional counseling can help you understand where it comes from and how to manage it effectively.
How Anxiety Counseling Can Help
You don’t have to manage anxiety alone. Anxiety counseling offers a supportive space to explore what’s fueling your worries and learn coping tools that actually work. At Lime Tree Counseling, our licensed therapists in Ambler, PA help clients throughout Pennsylvania find practical ways to calm their minds and reclaim a sense of peace.
We offer both in-person sessions in Ambler and online counseling for clients located anywhere in Pennsylvania. Whether you’re dealing with chronic worry, panic attacks, or racing thoughts that keep you up at night, therapy can help you build confidence and find balance again.
You Don’t Have to Do This Alone
Lime Tree Counseling provides compassionate, evidence-based care to help you live the life you were meant to live. We specialize in anxiety counseling, trauma therapy, addiction counseling, Christian counseling, and marriage therapy—all for clients located right here in Pennsylvania.
If you’re nearby in Ambler, Blue Bell, Fort Washington, or Spring House, we’re local and ready to help you start feeling better. Schedule your first session today and take the next step toward lasting calm and clarity.
About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs About Anxiety and Coping Skills
What causes anxiety to get worse?
Anxiety can worsen when stress builds up, when you try to suppress feelings, or when negative thinking goes unchallenged. Counseling helps identify triggers and build resilience.
Can anxiety really be treated with therapy?
Yes. Evidence-based approaches like Cognitive Behavioral Therapy (CBT) and mindfulness techniques help people reduce anxiety and learn practical ways to respond differently to stressful thoughts.
What if I’ve tried coping skills and they don’t work?
Coping skills take practice and often work best when guided by a therapist who helps tailor them to your specific needs. You don’t have to figure it out alone.
Is online counseling effective for anxiety?
Absolutely. Online anxiety counseling is available to clients throughout Pennsylvania and can be just as effective as in-person therapy, especially for those balancing busy schedules.
If you’d like to learn more about managing anxiety, you might also enjoy our post on Worry Less: Practical Ways to Manage Anxiety.