Anxiety
Anxiety manifests in many ways — as foreboding, a general sense of unease, or overwhelming panic and fear. Our experience of anxiety is deeply personal. It may relate to things we tell ourselves are trivial, and we may even become anxious about being anxious. It can feel like being stuck, helpless, or paralysed by panic.
I’m not going to define anxiety here — you can find that elsewhere. This is about your experience. If you are reading this, you already know what anxiety means for you and how it affects you.
You may have lived with anxiety for many years, or it may be something new. Social media and 24/7 news can sometimes support us, but they can also increase anxiety.
You may feel anxious about your own health, the wellbeing of loved ones, or financial pressures. Anxiety is often connected to loss and change. This might include:
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Loss through bereavement
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Relationship breakdown
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Loss of a relative or friendship
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Loss of a job or career
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Retirement
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Illness or chronic pain
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Moving location
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Loss of faith or belief
It’s not surprising that we sometimes describe ourselves as feeling “lost”.
You may also experience anxiety when facing something new or unfamiliar, making difficult decisions, dealing with uncertainty, or reflecting on your identity — personal, cultural, religious, gender, or sexual.
You may feel stuck, confused, panicked or helpless. Anxiety and depression can often occur together.
What can we do about it?
We are all different, so what helps one person may not help another. Below are some approaches that many people find helpful.
Therapy
Therapy offers a space to focus on your experience with a trained professional. I work in a flexible, individual way — not tied to one specific model — and we move at your pace.
Together, we might explore current challenges, identify triggers, and set realistic goals. We may also look at past experiences that could be influencing how you feel now. Sometimes patterns that once protected us can keep us stuck.
Through open, curious and non-judgemental exploration, therapy can help you better understand your anxiety and move towards a more meaningful life.
Be kind to yourself
When anxiety is overwhelming, putting pressure on yourself to “fix it” can make things worse. This often increases self-criticism.
Try to notice your internal dialogue. If your inner voice is harsh or critical, see if you can gently soften it. Awareness of this inner critic is often the first step.
Don’t forget to breathe
Slowing your breathing can calm your body and reduce your heart rate.
Try taking a slow, deep breath in, slowly breathing out, and repeating this a few times.
Mindfulness apps can also help, although some people find them difficult during intense anxiety. You may find them more helpful at a later stage.
Gentle movement can also support regulation — for example walking in nature, yoga, swimming, dancing, or singing. Anything that involves rhythm and breath can be helpful.
Concentration
When anxious, it can be difficult to focus — even on things you enjoy.
Try engaging in activities in small amounts. Start with just a few minutes and gradually increase over time.
This could include reading, painting, gardening, or anything you enjoy. Even short moments of focus can help break the cycle of anxiety.
Journaling or drawing
Some people find it helpful to write down their thoughts daily. This creates space to process emotions and then leave them there for the day.
Others express themselves through drawing, painting, storytelling or poetry. Find what works best for you.
Hope
If you are reading this, there is likely a part of you that hopes things can improve. Even if you feel overwhelmed, that sense of hope is still there — and it matters.
Contact me
I offer a free 20-minute Zoom session where you can ask questions and see if we might work well together.
I look forward to hearing from you.