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When Anxiety Stops Being Helpful

  • Jamie Solomon, PMHNP | Viewpoint
  • Aug 12
  • 4 min read

Updated: Sep 3

Anxiety is one of the most common mental health struggles. According to the National Institute of Mental Health, nearly one in three adults will experience an anxiety disorder at some point in their lives. And each year, more than 40 million adults in the U.S. are affected. If you’ve ever felt restless before a big change, lost sleep over a stressful decision, or found your mind racing with “what ifs,” you’re not alone.

But while anxiety can feel overwhelming, it’s not always a bad thing. In small doses, it actually plays a protective role, keeping us alert, focused, and ready to respond. The challenge comes when anxiety no longer serves us and instead begins to get in the way of living our lives.

Anxiety as a Protective Force

From an evolutionary perspective, anxiety is part of our survival system. It’s what kept our ancestors alert to danger, scanning the environment for threats. That same wiring is still with us today; it’s what makes you prepare for a big presentation, double-check your work, or stay cautious in new situations.

Transitions, even exciting ones like starting a new job, moving, or becoming a parent, often trigger anxiety. In those moments, it can help sharpen focus and attention to detail. In this sense, anxiety can be useful.

When Anxiety Becomes Unproductive

The problem comes when anxiety keeps going long after it’s useful. Instead of sharpening our focus, it starts interfering with daily life. This might look like lying awake at night with a racing mind, avoiding situations that trigger worry, or feeling constantly on edge. Some people experience sudden waves of panic or intrusive “what if” thoughts that make it hard to concentrate or enjoy life.

When anxiety becomes persistent or overwhelming, it’s no longer protecting you; it’s holding you back.

Coping vs. Treating

Many people try coping strategies like deep breathing, exercise, or mindfulness. These can be valuable tools, but they don’t always remove the anxiety itself. Sometimes, coping only manages the edges, which can feel exhausting over time.

That’s when treatment can make a real difference. Therapy is often a first step; approaches like Cognitive Behavioral Therapy help reframe anxious thought patterns, while EMDR can be especially effective for trauma-related anxiety. Exposure therapy can also gradually reduce fear responses.

Medication is another option, but not in the way people often imagine. It isn’t a shortcut or a quick fix. Instead, medication provides a stable baseline, like turning down the volume on constant background noise, so that therapy, coping skills, and life changes can actually take root.

Daily Habits That Help

Beyond therapy and medication, small daily habits can help reduce anxiety’s intensity:

  • Keeping a consistent sleep routine

  • Moving your body regularly (any form of exercise counts)

  • Practicing mindfulness or grounding exercises

  • Reducing caffeine and alcohol, which can make anxiety worse

  • Staying connected with supportive people

These practices don’t cure anxiety on their own, but they strengthen your ability to manage stress and keep your nervous system steadier over time.

Knowing When to Seek Help

So how do you know if your anxiety has stopped being helpful? A good rule of thumb is this: if anxiety is interfering with your daily life, relationships, or ability to function, it’s time to reach out.

It also helps to listen to the people around you. Sometimes loved ones notice changes before you do; they may see patterns you’ve grown used to or dismiss as “just me.” Anxiety can be tricky because it often convinces you it’s justified. You may believe you’re anxious for a reason, even when the level of fear or worry doesn’t match the situation.

This is where treatment can be eye-opening. Medications that lower anxiety don’t just take the edge off; they can help you understand what it feels like to be normal. For many people, that’s a revelation. Once you’ve experienced life with less anxiety, it becomes easier to recognize early signs if it returns, even after stopping medication.

Many people have lived with anxiety for so long that they mistake it for their personality. But often, what feels like “just who I am” is actually rooted in biology. for example, differences in serotonin regulation. When you realize anxiety isn’t your identity but something that can be treated, the path to healing looks very different.

Final Thought

Anxiety is part of being human. At its best, it’s a signal that helps us prepare and stay safe. But when that signal gets stuck in the “on” position, it can become unproductive and even harmful.

If you find yourself constantly on edge or struggling to cope, know that you’re not alone — and that anxiety is highly treatable. Whether through therapy, medication, or supportive lifestyle changes, it is possible to move from living in constant alert to living with more balance and ease.

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