Why Am I So Anxious All the Time?

That constant, niggling sense of worry, you’re not alone

Anxiety is your mind on high alert for anything that might be a threat. When you’re in that headspace, even an ordinary email from your boss can land like a punch in the stomach. The important thing to understand is this: it’s not usually the thing itself that creates the panic — it’s how your brain is interpreting it when the threat-detection system is switched up to full volume.

The “stress bucket” – a simple way to see what’s happening

Each of us has a limited capacity to absorb stress: imagine it as a bucket. Big events (job changes, bereavement) and lots of small stresses (late trains, micro-worries, unfinished tasks) all pour into that bucket. If your threat filters are primed — scanning for danger — even small things drop straight in. Over time the bucket overflows and you feel anxious most of the time.

It isn’t “all in your head” — anxiety produces real physical symptoms (headaches, chest tightness, sleep problems) — but treating only the symptoms won’t usually stop the bucket from filling. That’s why we focus on both mind and body.

Why the brain stays stuck in anxiety mode

Your brain is built to protect you. Parts of the brain that detect threats can become over-responsive through learning and repetition. Meanwhile, the parts that help you think calmly and plan (your rational, problem-solving systems) can be hijacked by worry. You get stuck in a loop: the more you scan for danger, the more you notice potential threats, and the louder the alarm gets.

You also develop safety behaviours — avoidance, over-checking, reassurance-seeking — that make the anxiety feel less in the short term but keep it strong in the long term.

Where has the joy gone?

When your brain prioritises survival, pleasure and spontaneity get sidelined. Hobbies, social invites, or small pleasures become items on a “someday” list. Those unfinished tasks and missed moments add weight to the bucket, which feeds into the story your mind tells itself: “I can’t cope.” That story then limits what you try, so life shrinks and anxiety grows.

What you can do right now (practical, simple steps)

These are small, practical actions you can start today to reduce the volume of anxiety:

• Grounding (5–4–3–2–1): name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. Use this when panic spikes.
• Breath reset (4–2–6): inhale 4s — hold 2s — exhale 6s. Repeat for 60–120 seconds to calm the nervous system.
• Micro-movements: get up and move every 30–45 minutes — even a short walk helps your body and your mood.
• Small wins list: write 3 realistic tasks you can complete today and tick them off. Progress reduces the bucket load.
• Limit triggers: notice what feeds your anxiety (news, late-night scrolling, certain people) and set gentle boundaries.
• Sleep hygiene: consistent sleep helps the brain recalibrate. Aim for routine and reduce screen time before bed.

If anxiety is overwhelming, or you have thoughts of harming yourself or others, please seek immediate help (contact your GP, NHS urgent mental health services, or Samaritans on 116 123 in the UK).

How Solution Focused Hypnotherapy (SFH) helps

SFH is a brief, practical approach that focuses on what you want to be different and helps you build resources to get there. It works with the mind–body connection: guided relaxation and focused conversation help your brain learn new ways to respond — not by erasing feelings, but by creating stronger patterns of calm and confidence.

What SFH offers:

• Rapidly build coping resources you can use day-to-day
• Reduce the intensity and frequency of anxious responses
• Reconnect you with activities and relationships that bring joy
• Practical tools you can practise between sessions

Many clients notice positive shifts after a few sessions — feeling clearer, sleeping better, and making small changes that widen their life again.

One step at a time, direction matters more than speed

If you’re ready to do something about the anxiety, the first step doesn’t need to be dramatic. Small, steady steps change the shape of your life. I’m here to support that gradual, reliable change.

👉 Book a free consultation to explore how Solution Focused Hypnotherapy could help you. You can also read more about how SFH works: Solution Focused Hypnotherapy.

Helping people across Grantham, Stamford, Nottingham, Lincoln, and nearby towns to feel calmer, more present, and in control, one small step at a time.