Anxiety. We all experience it at some point, whether it’s the butterflies (stomach turns or aches) before a big presentation or the nervous anticipation of an upcoming event. For many, anxiety is simply a part of life—a response to stress that comes and goes. But what about that “little bit” of anxiety that lingers? The kind that isn’t overwhelming but sticks around, subtly buzzing in the background of your daily life.
As a licensed mental health counselor, I see many clients who initially dismiss their anxiety as “not that big of a deal.” They function well, and their lives seem fine, but that low-level anxiety is still there. Over time, however, even mild anxiety can have significant long-term effects on both mental and physical well-being. Let’s explore how.
The Hidden Toll on Your Body
- One of the most overlooked aspects of anxiety is its physical impact. When anxiety lingers, even at low levels, it keeps the body in a state of heightened alertness. While helpful in short bursts, this “fight or flight” response isn’t meant to be sustained for long periods. Over time, this can lead to chronic tension, headaches, muscle aches, and fatigue.
- Your body is quietly working overtime, even when you’re not consciously aware of it. That constant state of readiness can weaken your immune system, making you more susceptible to colds, flu, and other illnesses. It may also lead to sleep disturbances, leaving you feeling tired and irritable, even if you think you’re “managing just fine.”
Cognitive and Emotional Drain
- Anxiety, even in small doses, can slowly wear down your cognitive and emotional resilience. Over time, this can affect your concentration, memory, and decision-making abilities. You might notice yourself becoming more forgetful, struggling to focus, or finding it difficult to make decisions that once felt easy.
- Emotionally, long-term anxiety can chip away at your sense of well-being. You may become more easily frustrated or irritated or notice a subtle but persistent feeling of unease that colors your day-to-day experiences. It’s as though your emotional bandwidth is being siphoned off bit by bit, leaving you with less capacity to handle other stressors.
The Cycle of Stress and Anxiety
- No one is except for this connection. Whether it is work related tasks, a supervisor relationships, children, family, finances, or other daily life incidents, we all experience daily shifts that cause stress. For some, chronic stress has been their way of living for years. When anxiety lingers for too long, it can create a cycle of stress. Anxiety leads to stress, and stress feeds anxiety, forming a loop that’s hard to break. This can lead to an increase in avoidance behaviors. You might start to avoid certain situations that trigger anxiety, even if those situations once felt manageable.
- In time, what started as a slight anxiety can grow into a more pervasive issue. It’s not uncommon for individuals with long-term, low-level anxiety to develop more severe anxiety disorders, such as generalized anxiety disorder (GAD), where worry becomes a constant companion.
Relationship Strain
- Anxiety doesn’t just affect you—it impacts your relationships as well. Long-term anxiety can make it harder to connect with others. You might find yourself withdrawing from social activities or becoming more irritable with loved ones
- In relationships, constant worry or agitation can create misunderstandings or tension. Your partner, family members, or friends may feel the strain, even if they don’t understand the root cause. Left unaddressed, this can create emotional distance and make it harder to maintain healthy, fulfilling relationships.
The Silent Creep of Burnout
- Perhaps the most significant long-term effect of mild anxiety is burnout. While burnout is often associated with work, it can happen in any aspect of life. The constant hum of anxiety takes a toll on your mental, emotional, and physical energy reserves. Over time, you might feel more exhausted, less motivated, and even disconnected from the things you once enjoyed.
- Burnout can affect every aspect of your life, from your professional performance to your personal happiness. What starts as a small concern can snowball into a sense of exhaustion that feels difficult to recover from without significant intervention.
How to Address Long-Term Anxiety Before It Grows
Notice it, name it, admit it, and take action: The good news is that long-term anxiety doesn’t have to go unchecked. With awareness and proactive steps, you can manage and reduce its impact. Here are a few strategies I often recommend to my clients:
- Mindfulness and Relaxation Techniques: Practices like deep breathing, progressive muscle relaxation, and meditation can help calm your nervous system, giving your body and mind a much-needed break from constant alertness.
- Physical Activity: Regular exercise helps burn off excess stress hormones and promotes relaxation. Even short walks can have a significant impact on managing anxiety.
- Cognitive-Behavioral Therapy (CBT): CBT is a highly effective way to identify and reframe anxious thoughts, helping you break the cycle of worry before it spirals.
- Set Boundaries: Learn to recognize when you need to step back and recharge. This might involve saying no to extra commitments or setting limits on activities that cause unnecessary stress.
- Seek Professional Help: If anxiety has been a long-term presence in your life, therapy can be an invaluable tool. Techniques like Brainspotting or traditional talk therapy can help you get to the root of your anxiety and develop personalized coping strategies.
Please remember that while a bit of anxiety here and there is normal, when it lingers for too long, it can start to take a toll on your health, happiness, and relationships. If you’ve been pushing your anxiety aside, hoping it will resolve on its own, I encourage you to take a step back and evaluate how it might be affecting your life.
Remember, anxiety is manageable, and you don’t have to navigate it alone. With the right strategies and support, you can regain control and prevent long-term anxiety from casting a shadow over your well-being.If you’re noticing persistent anxiety in your life, consider reaching out to a licensed counselor for guidance. Sometimes, a little extra help can make all the difference.
Dr. Yaro Garcia
Hello, I am Dr. Garcia, please call me Yaro. My degrees are in clinical psychology and I am a licensed mental health counselor. My approach is caring, warm, safe, non-judgmental, and straight forward. It is a difficult decision to seek therapy, I take time to build a trusting therapeutic relationship with you…
