Look, anxiety is tough. I get it. When you’re sitting across from someone in my counselling room – whether that’s through a screen or in person – the weight of anxiety is real. It’s not just “feeling worried”. It’s that chest-tightening, mind-racing, can’t-catch-your-breath kind of experience that makes everyday life feel like climbing a mountain.
After years of working with people dealing with anxiety, I’ve seen what works. And honestly? It’s not rocket science. But it does take practice and the right techniques.
## The Breathing Thing (Yes, Really)
I know, I know. Everyone talks about breathing. But here’s why – when anxiety hits, your breathing goes haywire. Short, shallow breaths up in your chest. Your body thinks you’re running from a bear.
**What we do in sessions:**
– Practice belly breathing (sounds weird, works great)
– Count breaths – in for 4, hold for 4, out for 6
– Use breathing as an anchor when thoughts spiral
One client told me she thought breathing exercises were “woo-woo nonsense” until she tried them during a panic attack at work. Now she swears by them.
## Catching Those Runaway Thoughts
Your brain on anxiety is like a hamster on a wheel – going nowhere fast but exhausting itself. We work on something called **cognitive restructuring**. Fancy term, simple concept.
Basically, we:
– Identify the anxious thoughts (“Everyone will judge me”, “I’ll fail”, “What if…”)
– Challenge them (“Is this actually true? What’s the evidence?”)
– Replace them with realistic ones
It’s not about positive thinking. It’s about **accurate** thinking. Big difference.
## The Body-Mind Connection
Anxiety isn’t just in your head. It’s in your shoulders, your stomach, that tension in your jaw you don’t even realize is there.
**Progressive muscle relaxation** is gold for this. We literally go through each muscle group:
– Tense it up
– Hold it
– Release
Sounds simple? It is. Effective? Absolutely.
I also teach grounding techniques. When anxiety makes you feel disconnected, we use the 5-4-3-2-1 method:
– 5 things you can see
– 4 things you can touch
– 3 things you can hear
– 2 things you can smell
– 1 thing you can taste
Brings you right back to the present.
## Facing the Fear (Gradually)
Here’s the thing about avoiding what makes you anxious – it makes the anxiety stronger. So we use **gradual exposure**.
Let’s say social situations freak you out:
1. Start by imagining a social event
2. Look at photos of crowds
3. Stand outside a busy café
4. Go in for 5 minutes
5. Stay for coffee
6. Meet a friend there
Baby steps. No rushing.
## The Mindfulness Piece
I used to be skeptical about mindfulness. Seemed like a buzzword. But the research is solid, and more importantly, I’ve seen it work.
We practice:
– Observing thoughts without judging them
– Letting anxious thoughts pass like clouds
– Focusing on the present moment
One technique I love is the “worry window”. Set aside 15 minutes a day to worry. Outside that window? Tell your anxiety to wait its turn.
## Real Talk About What Happens in Sessions
When you come in (or log on) for anxiety counselling, we’re not just going to chat about your week. We:
– **Map out your anxiety triggers**
– **Track patterns** (anxiety loves patterns)
– **Practice techniques together**
– **Set homework** (yes, homework – but the useful kind)
– **Adjust as we go**
Some weeks we might focus on breathing. Others on thought patterns. Sometimes we need to dig into what’s underneath the anxiety.
## The Lifestyle Stuff That Actually Matters
I can’t ignore this part. Anxiety management isn’t just about what happens in counselling:
**Sleep** – Anxiety and crappy sleep are best friends. We work on sleep hygiene.
**Movement** – Not saying you need to become a gym rat. But moving your body helps burn off anxiety energy.
**Caffeine** – Sorry, but that third coffee isn’t helping.
**Alcohol** – Seems to help in the moment, makes it worse tomorrow.
## When Online Works Just as Well
People ask if online counselling is as effective for anxiety. In my experience? Often, yes. You’re in your own space, comfortable, no travel stress. We use the same techniques, same approach.
Plus, for people whose anxiety makes leaving home tough, online sessions can be a game-changer.
## The Bottom Line
Anxiety counselling isn’t about eliminating anxiety completely. That’s not realistic. It’s about:
– Understanding your anxiety
– Having tools to manage it
– Knowing when to use them
– Building confidence that you can handle it
Every person’s anxiety is different. What triggers you might not phase someone else. That’s why counselling is personalized. We find what works for **you**.
Look, reaching out for help with anxiety takes guts. But you don’t have to white-knuckle through life. These techniques? They work. I’ve seen it hundreds of times.
The question isn’t whether you can manage your anxiety better. You can. The question is – are you ready to start?
