Understanding Anxiety: Symptoms, Causes, and What Actually Helps
By Jordan, Psychologist · · 6 min read
What is anxiety?
Anxiety is your brain's alarm system. It prepares you to deal with danger by speeding up your heart and focusing your attention on what could go wrong. The problem is not anxiety itself, but when the alarm goes off too often or too loudly.
Common symptoms of anxiety
- Constant worry or "what if" thinking
- Restlessness, muscle tension, or trouble relaxing
- Racing heart, dizziness, or shortness of breath
- Difficulty sleeping or concentrating
- Avoiding situations, people, or conversations
Why does anxiety happen?
Anxiety usually comes from a mix of temperament, life experiences, and current stress. Early experiences can create schemas, deep beliefs like "I am not safe" or "I must be perfect", which make the alarm more sensitive. Big life changes, such as moving abroad, often turn the volume up.
What actually helps with anxiety
- Calm the body first: slow exhales and movement lower physical arousal.
- Name the thought: "I'm having the thought that something bad will happen."
- Reduce avoidance gradually: avoidance brings short relief but makes anxiety grow.
- Limit reassurance seeking and endless researching.
- Get support: therapy addresses both the symptoms and the roots.
Anxiety therapy in Amsterdam
At The Expat Practice, I work with anxiety using Schema Therapy to understand the patterns underneath, and EMDR when anxiety is linked to painful past experiences. Sessions are available in English and Hungarian, in person in Amsterdam or online.
Frequently asked questions
When should I see a therapist for anxiety?
Consider therapy when anxiety interferes with your sleep, work, relationships, or makes you avoid things that matter to you, or when it has lasted several weeks.
Which therapy is best for anxiety?
Several evidence-based approaches help. Schema Therapy addresses long-standing patterns behind anxiety, and EMDR is effective when anxiety is linked to distressing memories.
Do I need a GP referral for anxiety therapy in Amsterdam?
No. The Expat Practice is a private practice, so you can book directly without a GP referral.