Are You Overwhelmed with Anxiety? A Psychiatrist Shares 6 Signs and Solutions: The "Excessive Anxiety" That Steals Your Motivation and Sleep

"That Anxiety Might Be 'Too Much'?"—Reassessing the Brakes on Your Mind and Body with Six Signs

"It's normal to feel anxious. But what if it becomes 'more than normal'?"—In the German women's magazine BRIGITTE (published September 17, 2025), an interview with Professor Andreas Strele, a psychiatrist from the prestigious Charité in Berlin, introduces six signs that your anxiety might be exceeding healthy limits. This article breaks down the key points, incorporates reactions from social media both domestically and internationally (reconstructed by the editorial team), and summarizes concrete self-care strategies you can start today.brigitte.de

Anxiety Isn't the 'Villain'—But Excess Can Lead to Dysfunction

Anxiety serves as an alarm to protect us from danger. Being cautious in dark places or measuring distance with unfamiliar people—such prudence is a basic survival response. However, in today's world of "ambiguous threats" (relationships, future, evaluations, etc.), excessive anxiety can persist for long periods, eroding daily capabilities. The professor states, "The 'amount' of appropriate anxiety varies for each person, but there are certain benchmarks," and lists the following six signs.brigitte.de

Six Signs (Re-edited for Clarity)

1. Anxiety Persists Even After the Situation Ends
   Anxiety should decrease once the threat is gone—that's the natural mechanism. However, if your heart rate, tension, and ruminative thoughts linger, your alarm might be malfunctioning.brigitte.de

2. Robbing Good Habits
   Focusing too much on studying or preparation can lead to cutting back on exercise, sleep, and social interactions. The state of "the more you do, the less energy you have" is a sign of excess.brigitte.de

3. Inability to Think Rationally
   The ability to confirm facts or consult others to organize thoughts doesn't function, leading to a "flood" of thoughts. If it consumes your cognitive bandwidth, it's a warning sign.brigitte.de

4. Unnaturally Detouring Daily Life
   Avoiding "bridges everyone else crosses" or "extremely avoiding vegetables at restaurants"—avoidance and rituals become central to life.brigitte.de

5. Proliferating Over Time
   If left unchecked, triggers increase, and the range of activities narrows—"snowballing" escalation is a sign for early intervention.brigitte.de

6. Impairment of Bodily Functions
   Palpitations, increased blood pressure, sleep disorders, headaches, menstrual irregularities—your "body's gauges" might also flash red.brigitte.de

If any one of these strongly applies for a prolonged period, consult a professional—that's the professor's basic stance.brigitte.de

Reactions on Social Media (Reconstructed by the Editorial Team)

※The following are reconstructed comments based on trends in responses to articles and mental health posts on the same theme.These are generalizations that do not quote specific posts.

• Wave of Empathy: "Number 1 and 3, that's totally me" "The explanation of 'anxiety that doesn't subside even after it's over' made sense to me"

• Voices of Realization: "I never thought of 'anxiety that robs good habits.' This must be why I'm exhausted despite trying hard"

• Sharing Self-Observation: "When I looked at my heart rate and sleep score, they were linked to peak work periods"

• Sharing Care Practices: "After trying the '30-second reality check,' my nighttime rumination shortened" "Talking to someone was the quickest shortcut"

• Cautionary Note: "Don't try to solve everything by self-diagnosis. Having the courage to rely on professionals is also self-care"
  
  
  

Techniques to Slow Down 'Excessive Anxiety' You Can Use from Today (Re-edited Based on Clinical Insights)

1. "Decomposition Memo" of Trigger→Reaction→Action
   Example: "A word from the boss→anxiety about evaluation→endless revision of documents." Break it down with arrows and color-code "fact/speculation/worst-case scenario." Regain a third-party perspective. (Strategy for 3)

2. Ritual to "Create an End"
   A 3-minute debrief after an event (what happened, what was learned, what to do next). Relieves the "residual heat" of anxiety. (Strategy for 1)Debrief

3. "Nutritional Balance Sheet" of Actions
   Ensure at least one of the "people, body, hobby" nutrients in your weekly schedule. Don't have a zero day. (Strategy for 2)

4. Mini Exposure×Self-Compassion
   Approach an avoidance target one step closer, valuing continuation over success. When failing, verbalize "everyone has a clumsy first day." (Strategies for 4 & 5)continuation

5. Observing the Body's Meter
   Self-assess changes in sleep, heart rate, PMS/menstrual cycle as "red, yellow, green." If red persists for two weeks, seek professional consultation. (Strategy for 6)

6. Borrowing "Another's Brain"
   If your thoughts flood, explain "just the facts" to someone verbally for three minutes. Verbalization and empathy reactivate the prefrontal cortex. (Strategy for 3)
   
   
   

Connecting to Professionals as an Option

The article also introduces online self-help programs (e.g., video class services) as an "initial step," but they are not a substitute for medical institutions.In case of emergencies, severe physical symptoms, or self-harm thoughts, immediately consult medical institutions or public offices in your area.brigitte.de

Summary: Anxiety Is "Useful," So Adjust Its Amount Wisely

Anxiety is not something to eliminate but to adjust to an appropriate level. The six signs serve as a "map of the amount." Observe how much anxiety you have, when it increases, and how to reduce it—focus on these three points and make small adjustments. If needed, seek help from professionals as "external tuners." That's ultimately the quickest path.adjust to an appropriate levelsmall adjustmentsbrigitte.de