Anxiety is a normal human emotion, but when it becomes persistent or overwhelming it can affect daily life. Understanding what anxiety is, the different types and practical ways to manage it can help you feel more in control and supported. Counselling offers a safe space to explore these challenges and develop practical strategies to cope.
What Is Anxiety?
Anxiety is a feeling of worry, nervousness or fear that can range from mild to intense. Occasional anxiety is part of everyday life, but when it interferes with routines, relationships or work, it may require support.
What Are the Symptoms of Anxiety?
Recognising the signs of anxiety early is an important step in finding help and common symptoms include:
- Excessive worrying or racing thoughts
- Restlessness or feeling on edge
- Difficulty concentrating
- Sleep disturbances
- Physical symptoms such as increased heart rate, sweating or muscle tension
What Can Cause Anxiety?
Anxiety can result from a combination of factors and understanding these causes can help you identify triggers and take proactive steps to manage your symptoms. Whether through self-care, lifestyle adjustments or professional support, recognising what contributes to your anxiety is an important first step toward feeling more in control.
Genetics and Family History
Anxiety and depression can run in families, meaning that a family history of these conditions may increase your likelihood of experiencing anxiety.
Biological Factors
Chemical imbalances in the brain can affect mood regulation and stress response, increasing susceptibility to anxiety.
Personality Traits
Certain traits, such as perfectionism or high sensitivity, can make people more prone to anxiety. Perfectionists often place intense pressure on themselves to meet high standards, while highly sensitive individuals may feel overwhelmed by emotional or sensory stimuli.
Life Events and Stress
Major life changes, illness, trauma or ongoing stress can trigger or worsen anxiety. Even everyday pressures, like work deadlines, family responsibilities or school demands can contribute.
Environmental and Social Factors
Living in a high-stress environment, experiencing social isolation or facing challenges in relationships can also play a role in anxiety.
Types of Anxiety
Understanding the type of anxiety you experience can guide effective coping strategies:
- Generalised Anxiety Disorder (GAD): Persistent worry about everyday events. For example, constantly worrying about work deadlines, family responsibilities or health concerns.
- Social Anxiety: Intense fear of social situations or being judged. For example, feeling extreme nervousness at parties, public speaking or even small group interactions.
- Panic Disorder: Sudden, intense episodes of fear accompanied by physical symptoms such as a racing heart, shortness of breath or dizziness. For example, experiencing unexpected panic attacks while commuting or at home.
- Phobias: Anxiety triggered by specific objects or situations. For example, a fear of flying, spiders or enclosed spaces, which can lead to avoidance behaviour.
- Separation Anxiety: Most often seen in young children, this involves fear of being apart from loved ones. It is one of the more common childhood anxiety disorders, affecting around 3 – 5% of children in the UK. It can also occasionally affect teenagers or adults who feel anxious when separated from a parent or partner.
How to Relieve Anxiety Symptoms
There are many ways to ease anxiety and the best approach can depend on the type of anxiety and how severe your symptoms are. Practising techniques consistently is key to seeing long-term benefits. Practical strategies include:
☑ Breathing Exercises
Slow, deep breathing can help calm the nervous system and reduce feelings of panic. For example, try inhaling for four counts, holding for four counts and exhaling for six counts.
☑ Mindfulness and Meditation
Practising mindfulness helps you focus on the present moment, which can reduce rumination. Rumination is the cycle of repeatedly thinking about worries or negative thoughts that often fuels anxiety.
☑ Physical Activity
Regular movement, such as walking, yoga or stretching, can relieve tension, improve mood and promote overall wellbeing. Even short 10 – 15 minute sessions throughout the day can make a difference.
☑ Sleep Routines
Consistent sleep helps regulate mood and stress levels. Simple steps like keeping a regular bedtime, reducing screen time before bed or creating a relaxing evening routine can improve sleep quality.
☑ Social Connection
Talking with supportive friends, family or community groups can help you feel understood and reduce feelings of isolation.
☑ Journaling
Writing down worries or concerns can help you organise your thoughts and give your mind a break from overthinking.
☑ Grounding Techniques
Methods like focusing on your senses (sight, touch, sound) or using “5-4-3-2-1” exercises can help manage anxiety in stressful situations, especially during panic episodes.
How Counselling Can Help Anxiety
Counselling provides a safe, supportive space to explore the causes of anxiety and develop practical coping strategies. It helps people understand patterns of anxiety, manage triggers and build resilience over time.
According to the 2023 – 24 NHS Talking Therapies Annual Report, counselling and cognitive behavioural therapy (CBT) delivered through NHS services showed meaningful rates of recovery and improvement in common mental health conditions such as anxiety and depression. This demonstrates that talking therapies can help reduce symptoms and improve quality of life.
Counselling can also complement other treatments and is tailored to your individual experiences, goals and needs.
Counselling at Morley
At Morley Chiropractic Clinic, Katie is a trained person-centred counsellor. She works with adults and young people aged 14 and over, supporting individuals with a wide range of concerns, including:
- Anxiety and stress
- Depression and low mood
- Relationship difficulties
- Family crises and major life events
- Loss and bereavement
- Confidence and self-esteem issues
Katie works closely with clients to explore the issues they are facing, develop personalised coping strategies and provide long-term support for emotional wellbeing.
Finding Support
If you or someone you care about is struggling with anxiety, seeking counselling can be a positive first step. The team at Morley provides professional, compassionate support tailored to individual needs.
Get in touch today to find out how therapy for anxiety can help you feel more in control, supported and able to cope.
