Understanding the Three Faces of Anxiety — and How to Work Through Each One

Anxiety is a normal human response — it’s our body and mind’s way of saying, “Something feels uncertain or unsafe.” But when that alert system stays on too long, anxiety can start to disrupt how we think, feel, and function each day.

What many people don’t realize is that anxiety can show up in three ways: emotional, mental, and physical.  Recognizing which kind you’re feeling helps you respond in a way that truly soothes your system. It is possible to experience anxiety in more than one way. Whichever one feels the strongest will be your access point.

1. Emotional Anxiety — When Feelings Take Over

What it feels like:A wave of unease, fear, irritability, or restlessness. Maybe a tight chest, a pit in your stomach, or that sense that something’s “off.” Emotional anxiety is the heart’s way of saying, “I need comfort or safety.”  It is possible, too, that there are unheeded but important underlying emotional issues that haven’t been addressed but a part of you knows that they need to be acknowledged and worked through.

How to process it:

• Name it gently. Saying “I’m feeling anxious right now” helps calm your nervous system.

• Breathe with intention. Try breathing in for four counts, out for six. The longer exhale tells your body you’re safe.

• Ground yourself in the present. Notice your surroundings — what you see, hear, and feel — to bring yourself back to now.

• Get curious. Ask yourself, “What is underneath these feelings of unease and restlessness? What needs to be uncovered within myself?”

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 Emotional anxiety softens when it’s met with understanding instead of resistance.

2. Mental Anxiety — When Thoughts Won’t Stop Spinning

What it feels like:Endless “what ifs,” replaying past conversations, or worrying about things that haven’t happened yet. This kind of anxiety comes from the mind’s attempt to control uncertainty — and it can be exhausting.

How to process it:

• Write it down. Seeing your thoughts on paper helps separate fact from fear.

• Set a worry window. Give yourself 10–15 minutes a day to think freely, then place the worries into an imaginary container and return it to an imaginary shelf for the day. Gently move forward in the present.

• Challenge anxious thinking. Ask, “Is this fact or fear?”, “What’s the evidence?” or “What is the story that I am telling myself?

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Mental anxiety quiets when you stop wrestling with your thoughts and instead bring your attention to the present.

3. Physical Anxiety — When the Body Feels on Alert

What it feels like:A racing heart, tight shoulders, upset stomach, sweaty palms, or difficulty sleeping. Your body is simply doing what it’s built to do — prepare for danger — even when no danger is present.

How to process it:

• Move gently. Walk, stretch, or shake out tension to release stress energy.

• Try progressive muscle relaxation. Tense and release each muscle group, starting at your toes and working upward to the top of your head. (YouTube has numerous guided muscle relaxation clips.)

• Support your body’s needs. Eat, hydrate, and rest — the basics make a big difference. When your body is not cared for sufficiently, it can enter into a state of physiologica

  l crisis, which shows up as physical anxiety.

  
  

When you calm the body, you calm the mind — because they’re deeply connected.

Emotional, mental, and physical anxiety often overlap. For example, a racing heart (physical) can trigger worry (mental), which stirs fear (emotional).Instead of treating anxiety as one big, tangled problem, think of it as three parts asking for different kinds of care.

Try asking yourself:

“What does my mind need right now?”

“What does my heart need?”

“What does my body need?”

Sometimes the answer is rest. Sometimes it’s movement, comfort, or a moment of connection.  Anxiety doesn’t mean you’re broken — it means your survival alarm system is working overtime to protect you. With awareness, compassion, and small daily practices, you can guide it back to balance.

You don’t have to “get rid of” anxiety to feel better. You just need to learn how to listen to what it’s telling you — and respond with the same kindness you’d offer someone you deeply care about.

If you have tried the above for a while and still the symptoms persist and are disruptive to your life, then it may be time to seek mental health support from a qualified psychotherapist. This may take some time, effort, and resources, but prioritizing your mental health is essential to living an engaged and meaningful life.