What if your anxiety isn’t here to be managed away but to be heard?
Most people come to therapy wanting to get rid of anxiety — to manage it, calm it, make it go away. And that’s understandable: anxiety can feel overwhelming, consuming, even paralyzing at times.
But what if anxiety isn’t the enemy? What if, instead of trying to silence it, you create a space where it could be heard?
But what if anxiety isn’t the enemy? What if, instead of trying to silence it, you create a space where it could be heard?
Anxiety Is a Signal, Not a Flaw
Anxiety often carries a message. It might be pointing to something unresolved, something uncertain, or something deeply important to you. It might be asking: Am I safe? Am I trying to hold too much? Is there something I’ve been avoiding? What part of me needs care? When we learn to pause and listen, anxiety can become a guide — not just a disruption.
For the Moments It Feels Too Much: Two Grounding Tools
There are moments when anxiety spikes, and you need a way to come back to yourself. Here are two simple tools that can help in those moments.
Grounding With the Senses
Name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This classic technique gently brings your awareness back to the present.
Hand-to-Heart Breathing
Place one hand on your heart, one on your belly. Inhale slowly through your nose for four counts, then exhale through your mouth for six counts. Repeat, feeling your body soften. You don’t need to fix the anxiety in that moment — just give it space and soften your response.
Listening Instead of Controlling
Instead of pushing anxiety away, try getting curious. Ask yourself: What are you trying to show me? Where do I feel this in my body? What might you need from me right now? Sometimes, the simple act of turning toward anxiety is what begins to change it. You don’t have to like it. But when you’re willing to listen, something almost always shifts.
You Are Not Broken
Having anxiety doesn’t mean something is wrong with you. It means you care. You feel. You notice. The goal isn’t to eliminate anxiety completely — it’s to create a relationship with it, to understand its voice and its rhythm. To know when it’s trying to protect you, and when it’s time to gently thank it and step forward anyway.
Therapy Can Help
You don’t have to navigate anxiety alone. In therapy, we create a space where even the most uncomfortable emotions can be met with presence and care. Together, we begin to understand what your anxiety is asking for and what it may be ready to release.
Feeling a quiet yes?
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Note: The reflections and resources shared here are not intended to replace therapy, professional training, or psychoeducational services. Please see the full Disclaimer and Terms of Use for more information.