When Should I Seek Help for Anxiety?
Recognizing when anxiety becomes more than “just stress”
Do you ever wonder if what you’re feeling is “normal”?
You’re lying in bed, your brain won’t shut off, and suddenly you’re replaying every embarrassing thing you’ve ever said. Or maybe your chest feels tight before class, or you find yourself saying no to plans because the thought of going out feels overwhelming.
Stress is a normal part of life, but sometimes it sticks around and feels more like constant anxiety. If you’ve been asking yourself, “Is this just stress or is something else going on?”, you’re not the only one. Many young people here in BC struggle with that same question.
So, when does anxiety become more than stress?
Here’s a simple way to think about it:
Stress usually shows up when there’s a clear reason, for example a deadline, an exam, a big conversation. It tends to fade once it’s over. Anxiety often hangs around even when there’s nothing obvious happening. It can feel like your mind and body never quiet down or relax.
Some signs anxiety might be more than everyday stress
Worries keep looping in your head, no matter what you do
Your body reacts with racing heart, headaches, or constant tension
You can’t concentrate, or you’re not sleeping well
You start avoiding situations because they feel too overwhelming
If this sounds familiar and it’s been happening for weeks or months, it could be time to get some extra support.
How do I know when it’s time to reach out?
Think about whether anxiety is getting in the way of your life. For example:
Do you cancel plans or skip class or work because of it?
Do you feel like you’re constantly overthinking and second-guessing yourself?
Do you spend more time worrying than actually living?
If you’ve already tried things like journaling or talking it out with friends and it’s still too much, that’s a pretty good sign therapy could help.
How CBT can make anxiety feel more manageable
Cognitive Behavioural Therapy (CBT) is one of the most well-researched and practical ways to build tools to cope with anxiety. The idea is simple: our thoughts, feelings, and behaviours are all connected. By learning to shift one piece of that puzzle, you can change the way you experience anxiety and how it affects your life.
Here are some CBT strategies that many young people find helpful:
Challenging anxious thoughts
Imagine you’re about to give a presentation at school or in a work meeting, and the thought pops up: “Everyone will notice how nervous I am and think I don’t belong here.”
In CBT, you’d notice this thought and ask: Is that true? What’s the evidence for this? What’s the evidence against it? You might realize you’ve presented before and people actually complimented you, or that when others present, no one pays attention to tiny mistakes. By looking at the bigger picture, you can shift the thought into something more balanced, like: “It’s normal to feel nervous, but most people care more about what I’m saying than whether I look nervous.”
Worry time
If worries fill your mind all day, try this: set aside 10 minutes in the evening as your “worry time.” Write down what’s on your mind and give yourself permission to only focus on it then. During the day, when worries pop up, you can tell yourself, “I’ll think about this later.” This trains your brain to put boundaries around worry, instead of letting it take over your entire day.
What if I’m not sure I’m “bad enough” for therapy?
So many people hesitate to reach out because they think they’re not struggling “enough.” But therapy isn’t only for moments of crisis. It can also be a place to learn tools, build confidence, and stop anxiety from growing into something bigger. If anxiety is keeping you from feeling present, connected, or enjoying the things that matter to you, that’s reason enough to reach out for help.
You’re not broken and you don’t have to figure this out alone
Anxiety doesn’t mean something is “wrong” with you. It means your nervous system is on high alert right now. With the right support, you can learn skills to calm your body, change unhelpful thoughts, and take back your sense of control.
If you’re curious about how counselling could help, I’d love to connect. Together, we can figure out what’s going on and build strategies that actually work for you. Reach out today to book a consultation or ask any questions you might have.
This content is for educational purposes only and is not a substitute for professional mental health treatment. If you're struggling with anxiety, please consult with a qualified mental health professional.
