Managing Anxiety: Recognizing the Signs and Taking Control
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
We all experience stress from time to time—running late, juggling responsibilities, or facing a tough conversation. But when stress lingers and begins to interfere with daily life, it may be more than “normal” stress. It could be anxiety.
As a therapist who supports women, moms, and couples navigating anxiety, I often hear clients wonder: “Is what I’m feeling just stress, or is it something deeper?” Understanding the difference can be the first step toward healing.
Here are five signs your anxiety may be more than everyday stress—and practical tools that can help.
1. Your Body Feels “On Alert” Even When Nothing’s Wrong
Anxiety keeps your body in a constant state of “fight or flight.” Racing heart, chest tightness, or restlessness may linger long after the stressor is gone. If your body feels stuck in fight-or-flight even when life is ‘fine,’ there may be deeper nervous system patterns at play. Trauma-informed therapy in Las Vegas can help you work with those patterns gently and effectively.
What helps: Try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4). This signals safety to your nervous system and helps you reset.
2. Your Thoughts Spiral Out of Control
Instead of passing worries, anxiety creates looping “what if” thoughts. These spirals can hijack your focus and energy.
What helps: Keep a “worry journal.” Write down your thoughts, set aside 10 minutes to review them, and then close the journal. This helps contain worries instead of letting them run the day.
3. You Avoid Situations to “Keep the Peace” in Your Mind
Anxiety convinces you it’s safer to avoid than to engage. While this may bring short-term relief, it often makes anxiety stronger over time.
What helps: Start small. Choose one thing you’ve been avoiding and face it in a manageable way—for example, sending a quick email or attending a short social event.
4. Small Things Feel Big and Overwhelming
A simple task feels impossible when anxiety piles on extra weight. Even laundry or paying a bill can trigger intense worry.
What helps: Break tasks into smaller steps. Instead of “clean the kitchen,” try “load the dishwasher.” Small wins build momentum and reduce overwhelm.
5. Anxiety Interferes With Your Sleep and Energy
Stress might keep you up one night. Anxiety keeps you wired night after night, leaving you exhausted, irritable, or unfocused.
What helps: Create a calming bedtime ritual—dim the lights, silence notifications, and practice progressive muscle relaxation before bed.
What to Do Next
If you recognize yourself in these signs, you’re not alone—and it’s not your fault. Anxiety is common, especially for women, moms, and couples managing so many responsibilities. The good news? You don’t have to live with it.
Therapy provides a safe space to slow down, understand your patterns, and learn practical tools to calm both your body and mind.
Final Note
If this resonated with you and you’re ready to feel more grounded, therapy can help. I work with women, moms, and couples in-person in Las Vegas and virtually across Nevada. Book a consultation today.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern in Las Vegas, Nevada. I specialize in working with adult men and women who feel stuck in anxiety, relationship stress, life transitions, and trauma-informed patterns that keep repeating. I also offer couples therapy as a secondary service for partners who want support improving communication, repairing conflict, and rebuilding connection. I provide in-person therapy in Las Vegas and virtual sessions across Nevada.
Ready to take the next step?
I'd love to support you on your journey toward feeling more grounded and confident. You can schedule a consultation by using the Book a Consultation button.
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
