Anxiety Counselling: How it Helps You to Take Control and Feel Better
Anxiety counselling offers practical strategies to help you manage stress, break free from anxious thought patterns, and start living with more confidence and calm. If you've ever felt like your mind is racing, your heart is pounding, or you're drowning in negative thoughts, you're not alone. Anxiety and panic attacks can feel debilitating, but the good news is that there are ways to regain control.
What is Anxiety Counselling?
Anxiety counselling is a safe space where you can explore your thoughts and feelings with a trained psychotherapist who understands what you’re going through. Whether you're dealing with constant worry, social anxiety, or full-blown panic attacks, counselling can help you understand the root causes of your anxiety and give you tools to manage it effectively.
Anxiety Therapy Treatments That Work
There isn’t a one-size-fits-all approach to treating anxiety, but some tried and true healing methods have been proven to help. A few common anxiety therapy treatments include:
Cognitive Behavioral Therapy (CBT): This is one of the most effective treatments for anxiety. It helps you recognize negative thought patterns and replace them with healthier, more supportive ones.
EMDR (Eye Movement Desensitization and Reprocessing): Originally developed for trauma, EMDR has been shown to help people with anxiety by reprocessing distressing thoughts and memories in a way that reduces their emotional impact.
Dialectical Behavioral Therapy (DBT): DBT helps you regulate emotions, build your tolerance to stress, and develop mindfulness skills, making it a great option for managing intense anxiety.
Somatic Therapy: Since anxiety often manifests in the body, somatic therapy focuses on physical techniques like breathwork, movement, and body awareness to release stored stress and tension.
Mindfulness and Relaxation Techniques: Learning how to stay present and focused through meditation, deep breathing, or progressive muscle relaxation can greatly lower anxiety levels.
How to Reduce Anxiety Immediately
Sometimes, you need quick relief from overwhelming anxiety. Here are a few simple strategies to help calm your mind and body fast:
Deep Breathing: Try the 4-7-8 method—inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and signals your brain to relax.
Grounding Techniques: Use your senses to bring yourself back to the present. The 5-4-3-2-1 method (naming five things you see, four you can touch, three you hear, two you smell, and one you taste) can help stop your thoughts when they seem out of control.
Move Your Body: Exercise, even a short walk, can reduce stress hormones and increase endorphins, helping you feel better fast.
Talk to Someone: Sometimes, just voicing your worries to a friend, family member, or therapist can help lessen their hold on you.
Use Positive Affirmations: Repeating calming phrases like “I am safe” or “This feeling will pass” can help shift your energy and have a positive impact on your mindset.
The Role of Diet in Managing Anxiety
What you eat can have a big impact on your mood and anxiety levels. Eating a diet rich in whole foods, lean proteins or plant-based sources of protein, and healthy fats while avoiding sugar, can help keep your energy stable and your mind clear. Reducing or eliminating caffeine can also prevent the jitters and sudden spikes in anxiety. Staying hydrated by drinking plenty of water is essential for overall brain function and mood regulation. Making small changes to your diet can be a simple yet effective way to support your mental health.
Taking the Next Step
You don’t have to figure this out on your own. Anxiety counselling can give you the support and tools you need to manage your anxiety in a way that works for you. If you’re ready to gain control and start feeling better, reaching out to a therapist is a great first step.
You deserve to live a life that feels good, not one consumed by fear and worry. At Wild Sage Therapy, we specialize in meeting the needs of our Millennial and Gen Z clients. You’re not alone in this. Reach out for a free consultation, take a deep breath, and know that relief is possible.
