More and more adults report feeling anxious. What actually helps?
If you’ve been feeling tense, overwhelmed, or like your brain just won’t switch off, you’re not alone. Anxiety is on the rise among adults across Australia, and it’s not just something happening in the background anymore. It’s becoming a daily reality for a lot of people.
This article is written for anyone seeking adult anxiety help or wondering if it’s time to reach out for anxiety therapy.
So why is this happening? And what can you do to feel more in control?
Let’s break it down.
In This Article:
- Why anxiety is on the rise in adults today
- Common triggers like screen overload, life pressures, and lack of downtime
- Science-backed strategies to calm your body and mind
- The role of play, values, and thought-challenging in reducing anxiety
- When to seek help from a psychologist
- How to access support through a Mental Health Treatment Plan and other funding options
What’s Behind the Rise in Anxiety?
There’s no one reason, but a few big things are making life feel more stressful for many of us.
Too Much Stimulation from Screens
Our phones are incredible, but they can also be exhausting. Constant notifications, 24/7 news, social media comparison… our brains are in overdrive. A recent study found that all this screen time (especially before bed) can mess with sleep and boost anxiety levels (Huang et al., 2021).
More Pressure, Less Time
Whether it’s rising living costs, work stress, juggling parenting, or just trying to keep up, life feels hectic. Many adults feel like they’re constantly rushing, with little time left to rest, reflect, or recharge. If this sounds like you, you’re not alone and it’s one of the most common concerns brought to adult psychology sessions.
We’re Talking About It More
Which is actually a good thing. People are more aware of mental health and more willing to say, “I’m not okay.” So, while anxiety feels like it’s on the rise, we’re also just getting better at noticing and naming it, especially in men, who traditionally haven’t spoken up as much.
No Time to Recharge
We weren’t built to be “on” all the time. When we skip the things that recharge us like rest, play, hobbies, and nature, our nervous systems stay wound up. Over time, this can turn into chronic anxiety, often prompting people to seek out anxiety therapy or support from an anxiety psychologist.
So, What Actually Helps?
Here are some science-backed strategies that can calm your mind and help you feel more grounded:
Move Your Body, Calm Your Nerves
Anxiety lives in the body, not just the brain. Somatic (body-based) strategies like deep breathing, stretching, cold water immersion, or going for a mindful walk can switch off that “fight or flight” mode and tell your body it’s safe. Mindfulness-based exercises have even been shown to reduce anxiety as much as some medications (Goldberg et al., 2021).
Do More of What Brings You Joy
It might feel indulgent or silly, but making time for play as an adult is actually essential for mental health. Activities like dancing, painting, gardening, watching a comedy, or simply having a laugh with friends can create meaningful breaks from stress. Research shows that adults who engage in regular playful activities experience lower levels of anxiety and greater emotional resilience (Pascoe et al., 2022).
Check Your Thoughts
Anxious minds love to spiral: “What if I mess up… what if something goes wrong?” But these thoughts aren’t always true. Learning how to track your thoughts and gently challenge them can stop anxiety from running the show (Cuijpers et al., 2020). This is a core tool used in adult therapy and cognitive behavioural interventions delivered by psychologists.
Live by Your Values
What actually matters to you? Family? Creativity? Health? While anxiety tells you to shrink your life, values can help you to expand it. Even small steps aligned with your values can help reduce fear and boost confidence (Gloster et al., 2020).
When It’s Time to Get Some Help for Your Anxiety
If anxiety is starting to get in the way of your sleep, work, or social life, it might be time to connect with a psychologist and book a session for anxiety therapy.
At Felicity Psychology, we support adults with anxiety by helping them:
- Understand what’s triggering their anxiety
- Learn practical coping strategies
- Break unhelpful thinking patterns
- Build a calmer, more grounded day-to-day life
You can access support by:
- Getting a Mental Health Treatment Plan from your GP (this allows you to access up to 10 Medicare-rebated sessions per calendar year)
- Using private health insurance
- Accessing help through NDIS, TAC, WorkCover, EAP (Employee Assistance Programs), or paying privately
You’re Not Alone, Help Is Here
We understand how exhausting anxiety can feel. Whether you’re learning how to manage anxiety for the first time, or you’ve tried other options and want something more tailored, we’re here for you.
At Felicity Psychology, we provide warm, practical, and evidence-based adult psychology support. Our team includes experienced adult psychologists in Melbourne who are here to help you feel more in control and connected to what really matters.
Ready to take the next step?
Why do I feel anxious FAQs
Why do I feel anxious all the time?
Constant anxiety can stem from stress, unhelpful thought patterns, unresolved past experiences, or even physical health issues. A psychologist can help uncover the cause and provide tools to manage it.
What is the best treatment for anxiety in adults?
The most effective treatments are often psychological therapies such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and somatic (body-based) strategies. Medication may also help, depending on the situation.
How do I get a Mental Health Treatment Plan in Australia?
Book an appointment with your GP. If eligible, they can create a Mental Health Treatment Plan for you, which gives you access to up to 10 Medicare-rebated sessions per calendar year with a registered psychologist.
What’s the difference between a psychologist and a psychiatrist?
A psychologist provides talk therapy and behavioural strategies to manage anxiety. A psychiatrist is a medical doctor who can prescribe medication. Both can diagnose mental health conditions.
Do I need a referral to see an adult psychologist?
You don’t need a referral to book privately. However, to access Medicare rebates under a Mental Health Treatment Plan, you’ll need a referral from your GP.
How long does anxiety therapy take to work?
Some people notice improvements in a few sessions, while others benefit from longer-term support. It depends on your individual needs, goals, and consistency. Your psychologist will help you develop a treatment plan which includes frequency and duration of sessions.
Can I get help if I don’t want to go on medication?
Absolutely. Many people manage anxiety effectively with therapy, lifestyle changes, and coping strategies.
References
Australian Bureau of Statistics (2023). National Study of Mental Health and Wellbeing.
Huang, Q. et al. (2021). Nature Human Behaviour, 5.
Beyond Blue (2022). Mental Health Trends in Australia.
Pascoe, M. et al. (2022). Int. J. of Env. Research & Public Health, 19(11), 6412.
Goldberg, S. et al. (2021). JAMA Psychiatry, 78(5).
Cuijpers, P. et al. (2020). World Psychiatry, 19(3).
Gloster, A. et al. (2020). Behaviour Research and Therapy, 132.
