Introduction: Anxiety Isn’t Just in Your Head

Anxiety is one of the most common reasons people seek therapy, and yet, so many people live with it silently.

You might call it stress. Overwhelm. Dread. Or just that feeling that something bad is about to happen, even when everything seems “fine.” Whether it shows up as racing thoughts, trouble sleeping, tightness in your chest, or constant overthinking, anxiety can leave you feeling stuck, exhausted, and disconnected from yourself.

As a therapist, I support adults across the UK in exploring the roots of anxiety and finding sustainable ways to manage it. In this blog, we’ll

cover:

• What anxiety really is (and why it makes so much sense)
• Common signs you might be living with anxiety
• Practical tools to reduce anxious thinking
• How therapy can help you move forward, not just “cope”

What Is Anxiety, Really?

Anxiety is a natural, human response to danger or uncertainty. It’s designed to keep us safe, to help us detect threats and respond quickly. But in the modern world, our brains often interpret everyday situations (emails, bills, deadlines, social dynamics) as threats. When your nervous system is in this high-alert state too often, anxiety can start to feel like your default mode.

Common symptoms of anxiety include:

• Racing thoughts or constant “what ifs”
• Difficulty sleeping or relaxing
• Tight chest, rapid heartbeat, or shallow breathing
• Avoiding social events or decisions
• Perfectionism or fear of failure
• Feeling detached or like you’re not fully “here”

Anxiety isn’t just worry, it can affect your body, behaviour, and relationships too.

Signs You Might Be Living with Hidden Anxiety

Some people know when they’re anxious. Others don’t realise how much it's affecting them until they burn out or feel emotionally numb.

You might be dealing with anxiety if:

• You replay conversations after they happen
• You constantly seek reassurance
• You fear being judged or misunderstood
• You overthink even small decisions
• You feel tense, drained, or “on edge” most of the time

Sound familiar? You’re not alone, and it doesn’t have to be this way.

5 Therapist-Recommended Strategies for Managing Anxiety

Anxiety won’t disappear overnight, but there are steps you can take to feel more grounded and in control.

1. Practice the 3-3-3 Rule

When your thoughts start spiralling, try this:

• Name 3 things you can see
• Name 3 sounds you can hear
• Move 3 parts of your body (e.g., fingers, shoulders, feet)

This helps bring your mind back to the present moment

2. Challenge Catastrophic Thinking

Anxious thoughts often jump to worst-case scenarios. Ask yourself:

• What’s the actual evidence for this?
• Is there another possible explanation?
• What would I say to a friend thinking this?

You’re not trying to eliminate anxiety, you’re learning not to believe every thought it throws at you.

3. Create a Calm Routine

Your brain loves predictability. A consistent morning or evening routine (even 10 minutes) can reduce baseline anxiety. Include:

• Gentle movement
• Screen-free time
• Deep breathing or stretching

4. Limit Information Overload

Constant news, social media, and notifications can spike anxiety. Consider setting boundaries around:

• When you check your phone
• Who you follow
• What time you log off at night

5. Talk About It

Anxiety loves silence. It grows when we try to hide it. Speaking with a therapist, or even a trusted friend, can start to break its grip.

How Therapy Helps with Anxiety

Therapy isn’t just about managing symptoms, it’s about getting curious. Together, we can explore:

• What’s underneath your anxiety
• How your past might be shaping your present
• What safety, freedom, and ease could look like for you My approach is warm, trauma-informed, and grounded in helping you understand yourself, not judge yourself. I offer a confidential space to untangle anxious patterns, develop new coping tools, and build a more compassionate relationship with your thoughts and emotions.

Book a Free Consultation

You don’t need to wait until you’re at breaking point.

If you’re feeling overwhelmed, I offer a free, 20-minute consultation where we can talk about what’s going on and whether therapy might be a good fit.

I work online with adults across the UK, and offer flexible evening sessions to fit around busy lives.

Final Thoughts

Anxiety doesn’t mean something is wrong with you. It means something matters, and your body and mind are trying to protect you, even if the signals are getting crossed.

Therapy can help you listen to those signals with more clarity, kindness, and choice.

You don’t have to keep carrying this alone.