Practical, evidence-based strategies to help manage anxiety
We all feel anxious at times. It’s part of being human. Anxiety is the body’s way of preparing us to deal with potential threats, sharpening our focus and readiness to act. But when that alarm system stays switched on, even when there’s no real danger, it can start to take over daily life. Many people describe living with anxiety as being constantly on alert, their minds racing, hearts pounding, and sleep disturbed. This post explores what happens when anxiety becomes overwhelming, and how therapy can help you find steadiness again.
What anxiety really is
Anxiety is not a sign of weakness or failure. It is a protective system that has gone into overdrive. When we face a stressful situation, our brain sends signals to the body to release adrenaline and cortisol. These hormones prepare us to take action, speeding up the heart and tightening the muscles. In short bursts, this system helps us perform well. But if it remains active for too long, the constant physiological tension can leave us feeling exhausted, irritable, and trapped in a cycle of worry. People often find their anxious thoughts sound convincing. “What if something terrible happens?” or “I’ll never cope with this.” Over time, these thoughts start to feel like facts, even when they are not. Therapy helps by slowing down this process so you can observe the patterns with more perspective and less judgment. Understanding the cycle of anxiety
Most people experience anxiety as a loop that links thoughts, feelings, physical sensations, and behaviour. For example, you might have a thought such as, “What if I make a mistake at work?” That thought triggers a wave of tension, perhaps a fluttering stomach or racing heartbeat. To manage those feelings, you might avoid tasks or over-prepare. Avoidance can bring short-term relief, but it reinforces the belief that you cannot cope. Therapy helps to break this cycle gently and gradually so that confidence can return. How therapy helps
There is no single approach that fits everyone. In therapy, the aim is to understand your unique version of anxiety and tailor strategies to meet your needs. Cognitive Behavioural Therapy (CBT) helps you identify and challenge unhelpful patterns in thoughts and behaviour. Acceptance and Commitment Therapy (ACT) builds the ability to hold anxiety lightly, focusing on actions that align with your values rather than on eliminating anxious feelings. Compassion-focused therapy strengthens the part of you that can respond with kindness and reassurance instead of self-criticism. Cognitive Analytic Therapy (CAT) looks at repeating patterns from past relationships that might still be shaping how you respond to stress today. Each of these approaches offers a different doorway to understanding yourself and regaining balance. Therapy is also a space where you can feel understood rather than judged. Many people discover that naming anxiety aloud helps loosen its grip. The process of exploring your experience with a therapist can itself bring relief, as you begin to see how anxiety developed and what keeps it going. Gradually, you learn to relate to yourself and your thoughts in a new way. Practical steps to ease anxiety day to day
Alongside therapy, there are small, evidence-based techniques that can make a real difference in managing anxiety symptoms. These include: - Grounding in the present moment. When anxiety takes over, focus on your senses. Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This brings the mind back from “what if” thinking to the here and now.
- Breathing to calm the body. Slow, steady breathing helps regulate the nervous system. Try breathing in for four counts, holding for two, and exhaling for six. The longer out-breath signals to your body that it is safe to relax.
- Reconnecting with values. Anxiety can narrow your world. Ask yourself, “What matters to me, even with this anxiety present?” Taking small steps towards those values—whether that’s spending time with loved ones, going for a walk, or completing a task—builds confidence and restores meaning.
- Practising self-compassion. Notice how you speak to yourself when anxious. Would you say those words to a friend? Try offering yourself the same warmth and patience you would give someone else who is struggling.
When to seek help
If anxiety is stopping you from living the life you want, or if you find yourself avoiding situations, struggling to sleep, or feeling constantly tense, professional help can be transformative. Therapy offers a structured way to understand what is happening and to develop skills that last beyond the sessions themselves. It is not about removing anxiety entirely but learning to live well alongside it. Many people find that, over time, the sensations and worries lose their intensity, allowing room for calm and confidence to grow. Moving forward
Therapy at our practice begins with an open conversation about what you have been experiencing and what you hope to change. Together we explore what might be maintaining your anxiety and choose a therapeutic approach that feels right for you. Over time, you learn practical tools for managing anxious thoughts and sensations, while building compassion and flexibility in how you respond to them. The goal is not perfection, but freedom - the ability to live a full life even when anxiety occasionally shows up. If you are ready to explore therapy for anxiety, you can reach out for an initial session. You do not have to face this alone. With understanding, gentle structure, and evidence-based techniques, it is possible to move from feeling trapped in anxiety to living with greater peace and purpose.
