I aim to support my clients manage their anxiety which may also be excessive worry, fear, and distress. In other words, anxiety counselling focuses on addressing the specific challenges and symptoms associated with anxiety.
To begin when we experience loneliness, financial loss and emotional issues, it can certainly take an emotional toll. Therefore it’s important here to acknowledge that there may be a sense of uncertainty. We may often become stuck in dark places. This is even more prevalent for some of us who may be struggling with anxiety on a regular basis. Therefore, managing your anxiety means creating a sense of routine and structure will instil a sense of purpose and meaning in our lives. Some questions we can ask are; how could you use this time to make ‘now’ better? How can you turn this time into an opportunity? What’s meaningful in your life right now?
Anxiety counselling provides a safe and supportive space for individuals to manage, explore and address their anxiety, such as excessive worrying, panic attacks, phobias, or social anxiety. My primary goal is to help my clients understand the underlying causes of their anxiety and develop effective coping strategies.
Therapeutic techniques employed in anxiety counselling may include cognitive-behavioral therapy (CBT), which focuses on changing thought patterns and behaviors, as well as mindfulness-based approaches that cultivate present-moment awareness and acceptance.
I work collaboratively with individuals to develop personalised anxiety management plans, which may involve relaxation techniques, breathing exercises, gradual exposure to feared situations and skills for managing stress and anxiety-inducing situations.
8 tips to manage your anxiety
1.Identifying your priorities
Firstly, let go of those things that you don’t have space for in your life right now. Ask yourself how you feel about each of these commitments, what can you keep and what can you let go of ? If you set your own boundaries and limits, you’ll free up your own space and have time for what’s important to you.
2.Developing a routine
Secondly, be creative and develop a schedule for work, study, exercise and leisure. This will ensure that all your tasks will be completed during your working day. This will reduce the number of distractions or turmoil and create a structure in your day.
3.Grounding
Thirdly, you may have a feeling of yourself spinning out of control. Ground yourself by bringing your attention to the present, to the ‘now’ part of the day and focus on what is happening in the ‘here and now’. Observe what’s around you, using all your senses. It may be going for a walk in nature, making a cup of tea, adding lavender or calendula oil to your diffuser or listening to your favourite song.
4.Controlled Breathing
Next, taking some slow breaths will calm you down, stretching and meditating will also help you to unwind. Practice this regularly. Here’s a simple breathing exercise -called Square Breathing. Sit comfortably on a chair and close your eyes if you are comfortable to do so and breathe in 2,3,4, hold 2,3,4, breathe out for 2,3,4, hold 2,3,4, Repeat 3 or 4 times. Box Breathing
5.Exercising
As well, exercise is a mood enhancer through releasing the body’s natural endorphins. If you are working or studying from home, structure your day to include exercise and keep active. This can be in the form of walking, running or cycling.
6.Staying connected
Remember to keep up good social connections with family and friends. Have catch-ups via phone and social media.
7. Introducing minute challenges
Following staying connected, build in new parts to your routine if you sense monotony. Explore your creative side. Ask yourself how you can add this new layer into your routine.
8.Journaling
Finally, you can process your feelings and shift the way you think by journaling your thoughts. You’ll experience a sense of empowerment, by externalising your negative thoughts.
Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.
M.Scott Peck
