No two people experience anxiety in the same way, and understanding the different aspects of anxiety can be helpful to managing it.

First, the thinking: many people notice their mind racing, or going over the same issue again and again. Our mind can feel faster, or more cluttered than usual, and at times it can feel like we can’t control or even name thoughts, because of how many there are, or how fast or loud they are. At times it can feel like our mind is blank and we’re stuck in a panic-like state. We might be caught up in worries such as what people think about us using a mobility aid or support workers.

Second, the feeling: anxiety can feel like fear, or even panic. It often feels like pressure or tension in our body, such as tense or clenched jaw, tense shoulders or tight neck. The sensations in our body vary, and many people feel some discomfort in their stomach, like a heaviness or churning.

Lastly, the behaviour: How we respond to anxiety can influence the entire experience, and our lives. When feeling anxious, many people avoid doing things that bring up anxiety, such as going out in public, speaking up, or meeting their own needs. Many use distraction to deal with anxiety, by over-eating, drinking alcohol, or over-using technology.

To better respond to your anxiety when living with MS, here are my science-backed tips:

1. Get to know your anxiety – write down the feelings, thoughts, sensations and behaviours that are associated with anxiety for you, and include any particular triggers.
2. Notice and name – try to notice anxiety in real time, then name it by saying to yourself ‘I’m noticing anxiety’. Add this to an anxiety or mood journal if you can.
3. Respond with compassion – find a kind action you can take when feeling anxious, such as giving yourself a hug, calling a friend or using a heat or cool pack.
4. Build up your toolkit – find reputable sources of information and try a new strategy to cope with anxiety, such as the Smiling Mind app, or reach out to a disability-affirming psychologist.

This article was written by Liel Bridgford (she/they) is a proud disabled Psychologist, writer and educator based in Naarm. She has been recognised as a Brenda Gabe Leadership Award Winner in 2025, an Honoree for Diversability 2024 D-30 Disability Impact List, an ABC TOP 5 Arts resident, and a 2023 Melbourne Awards Access and Inclusion finalist. Liel is the founder and director of Kultivate, a disability-led practice focused on advancing wellbeing, equity, inclusion, and disability justice. In her free time, she not-so-secretly loves to sing along to the Frozen soundtrack with her kids.