We all worry from time to time. Maybe you’re waiting on an important phone call, preparing for a big presentation, or thinking about your child’s first day at school. Those feelings of concern are a normal part of life. But sometimes, those thoughts don’t stop. They spiral into what feels like constant tension, racing thoughts, and fear of “what if.” That’s when concern shifts into anxiety.
At Kenyatta Black Counseling, we often hear clients ask, “Am I just worried, or is this anxiety?” Understanding the difference is the first step toward finding relief.
What is Concern?
Concern is usually focused and temporary. It’s your brain’s way of paying attention to something that matters. For example:
You’re concerned about passing a test, so you study harder.
You’re concerned about making it to work on time, so you leave the house earlier.
Concern can actually be useful; it motivates problem-solving and helps you prepare. Once the issue is resolved, the feeling usually fades.
What is Anxiety?
Anxiety feels different. It’s not just worry about a specific problem; it’s an ongoing state of tension, dread, or unease. Anxiety often:
Lingers long after the trigger is gone.
Creates physical symptoms like a racing heart, sweating, or difficulty sleeping.
Focuses on “what if” scenarios that may never happen.
Feels overwhelming and hard to control, even when you logically know the worry may be excessive.
Research in the United States shows that nearly 1 in 5 adults experience an anxiety disorder each year. Unlike concern, which pushes you to act, anxiety can hold you back, leaving you feeling stuck or exhausted.
How to Tell the Difference
Think of it this way: concern is a signal, while anxiety is an alarm that keeps ringing. Concern helps you manage real-life issues. Anxiety, on the other hand, is disproportionate to the situation and often doesn’t go away even after you’ve addressed the problem.
5 Methods to Minimize Feelings of Anxiety
If you notice that worry is tipping into anxiety, here are five evidence-based strategies you can try:
1. Practice Grounding Techniques
Grounding helps you reconnect with the present moment. A simple method is the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This shifts your mind away from anxious thoughts.
2. Regulate Your Breathing
Anxiety often speeds up breathing, which makes your body feel more on edge. Slow, deep breathing—like inhale for 4 seconds, hold for 4, exhale for 6—can calm your nervous system.
3. Limit “What If” Thinking
Notice when your thoughts are focused on worst-case scenarios. Write them down, then challenge them by asking, “What evidence do I have this will happen? What’s a more realistic outcome?”
4. Move Your Body
Exercise doesn’t have to mean the gym. Even a short walk outside helps reduce stress hormones and releases endorphins, which improve mood and focus.
5. Talk It Out
Whether with a trusted friend or a professional counselor, sharing your worries can ease the weight. Therapy provides tools to break anxious thought patterns and teaches coping strategies tailored to you.
It’s normal to feel concerned when life brings challenges. Concern helps us prepare, take action, and protect what matters. Anxiety, however, is when those feelings grow too large and start interfering with daily life.
If you recognize that you’re dealing with more than everyday concern, you don’t have to face it alone. At Kenyatta Black Counseling, our team of Licensed Professional Counselors is here to help you understand your anxiety, learn practical tools, and create more peace in your daily life.
About Author: Kenyatta is a Licensed Professional Counselor Supervisor in the State of Texas and holds a Master’s of Arts degree in Counseling from Prairie View A&M University. Kenyatta spent eight years working for a global telecommunications company where she was promoted to a management position. Kenyatta found her passion in the mental health field and is able to combine her business experience with her clinical training to help her clients identify and achieve their goals. Kenyatta’s theoretical approach is eclectic, meaning she incorporates different styles such as Cognitive Behavior Therapy, Person-Centered Therapy, and Family Systems.
Kenyatta is a Licensed Professional Counselor Supervisor in the State of Texas and holds a Master’s of Arts degree in Counseling from Prairie View A&M University. Kenyatta spent eight years working for a global telecommunications company where she was promoted to a management position. Kenyatta found her passion in the mental health field and is able to combine her business experience with her clinical training to help her clients identify and achieve their goals. Kenyatta’s theoretical approach is eclectic, meaning she incorporates different styles such as Cognitive Behavior Therapy, Person-Centered Therapy, and Family Systems.