Anxiety Counselling

Overview

Anxiety can feel like a constant state of high alert, making it difficult to relax and enjoy life. It can manifest as persistent worry, fear, or a sense of impending doom. At To Just Be You, we help you understand the nature of your anxiety and develop practical skills to manage its impact on your life, allowing you to find peace and regain control.

Signs to Watch For

• Excessive worrying about everyday things
• Feeling restless, keyed up, or on edge
• Fatigue and difficulty concentrating
• Irritability and muscle tension
• Trouble falling or staying asleep
• Panic attacks (sudden periods of intense fear)
• Avoiding social situations or specific places

What to Expect from Counselling

In our sessions, you will learn to identify the triggers and thought patterns that fuel your anxiety. We use techniques from Cognitive Behavioral Therapy (CBT) and mindfulness to help you challenge anxious thoughts, reduce physical symptoms, and gradually face situations you may be avoiding.

Typical Session Goals

• Understanding the fight-or-flight response.
• Learning relaxation and deep-breathing techniques.
• Developing strategies to challenge and reframe anxious thoughts.
• Building confidence to face feared situations.
• Improving overall stress management skills.

Self-Help Tips

• Practice the 3-3-3 Rule: Name three things you see, three sounds you hear, and move three parts of your body to ground yourself.
• Limit Caffeine: Stimulants can trigger or worsen anxiety symptoms.
• Write It Down: Keep a journal of your worries to get them out of your head.
• Schedule "Worry Time": Set aside a specific time each day to think about your worries, then let them go.

Therapeutic Approaches We May Use

• Cognitive Behavioural Therapy (CBT): Identify patterns like catastrophising and replace them with balanced, realistic thinking.
• Acceptance & Commitment Therapy (ACT): Build psychological flexibility by clarifying values and taking committed action alongside anxiety.
• Exposure & Response Prevention (ERP): Gradually face feared sensations or situations in a safe, supported way.
• Mindfulness & Somatic Tools: Learn breathwork, grounding, and body-based skills to calm the nervous system.
• Lifestyle Coaching: Sleep, movement, and routine tweaks that reduce overall stress load.

FAQs

How many sessions will I need?

Everyone is different. Many people notice improvement within 6–8 sessions, while others prefer longer-term support. We’ll review progress together and set a pace that fits you.

Will I have to talk about everything at once?

No. We go at your speed. You’re always in control of what you share and when.

Can anxiety really get better?

Yes. With the right skills and support, anxiety becomes understandable and manageable. You can reclaim time, energy, and confidence.

When to Seek Additional Support

If anxiety starts to interfere with work, relationships, or your ability to rest, it’s a sign to reach out. If you experience frequent panic attacks or begin avoiding key parts of life, counselling can help you regain momentum safely.