Understanding Anxiety

Anxiety is a natural, built-in response to stress. It’s the mind and body’s way of reacting to perceived danger — a survival instinct that can help us stay alert, focused, and ready for action. But when anxiety becomes chronic, overwhelming, or disconnected from actual threats, it can interfere with daily life.

Rather than being a helpful warning system, anxiety can turn into a constant background hum — or even a paralyzing flood of fear. This is when it shifts from everyday stress into something more debilitating, and relief often requires more than just “calming down” or “thinking positive.”

Common Symptoms and Triggers

Anxiety can show up differently in each person, but here are some common symptoms:

• Physical signs: muscle tension, headaches, nausea, fatigue, racing heart, frequent urination
• Cognitive effects: racing thoughts, difficulty concentrating, intrusive worries
• Behavioral patterns: avoidance, over-preparation, irritability, emotional outbursts

Certain situations or stressors can also trigger or intensify anxiety, such as:

• Work deadlines or job changes
• Relationship conflict
• Health concerns
• Financial uncertainty
• Past trauma or ongoing chronic stress

In the words of one client, “It’s like my brain won’t turn off. Even when I know everything is fine, I can’t stop the ‘what ifs.’”

Why Relief Is Different for Everyone

Anxiety is not one-size-fits-all. What helps one person — like deep breathing or exercise — might not do much for someone else.

Some people experience occasional anxiety triggered by specific events. Others — like Carol, a woman trying to launch a new career while juggling constant worry — may struggle with Generalized Anxiety Disorder (GAD), a persistent and pervasive form of anxiety. Others may be dealing with panic attacks, social anxiety, or phobias.

Related Types of Anxiety Disorders:

• Generalized Anxiety Disorder (GAD) – excessive worry about multiple areas of life
• Panic Disorder – sudden episodes of intense fear or discomfort
• Social Anxiety Disorder – fear of judgment or embarrassment in social situations
• Phobias – intense fear of specific objects or situations
• Obsessive-Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD) – often linked with anxiety, but with distinct patterns

Understanding your own anxiety is the first step toward relief — and ultimately, recovery.

Why Consider Therapy for Anxiety?

How Therapy Helps Treat Anxiety at the Root

Therapy helps you identify the patterns, beliefs, and triggers that fuel your anxiety. It offers a structured, judgment-free space to explore what’s underneath the surface — whether it’s perfectionism, people-pleasing, unresolved trauma, or chronic uncertainty. Most importantly, therapy gives you tools to reshape your relationship with those thoughts and feelings.

Think of it like this: if anxiety is a fire alarm that won’t stop ringing, therapy helps you investigate the system, not just muffle the sound.

Types of Therapy That Work for Anxiety

There’s no one “right” way to do therapy — but several well-researched methods have been shown to reduce anxiety symptoms. The most commonly used include:

• Cognitive Behavioral Therapy (CBT): Focuses on identifying and challenging distorted thoughts, then changing behavior patterns. It’s one of the most evidence-based approaches for treating anxiety.
• Acceptance and Commitment Therapy (ACT): Teaches you to accept anxious thoughts without judgment and commit to actions aligned with your values, even when anxiety shows up.
• Mindfulness-Based Therapies: Use breathwork, meditation, and body awareness to help you stay grounded in the present moment rather than spiraling into “what ifs.”

A therapist may blend multiple approaches depending on your goals and history.

Online vs. In-Person Therapy Options

In today’s world, helping people deal with anxiety symptoms doesn’t have to mean sitting in a traditional office. Many therapists (including myself) offer secure, HIPAA-compliant telehealth sessions via video — making therapy more accessible and flexible for people across Maryland, Virginia, and Washington, D.C., especially those who:

• Feel overwhelmed by travel or time constraints
• Prefer the comfort of their home environment
• Have anxiety about in-person interactions

Both formats can be highly effective. What matters most is finding a therapist who feels like a good fit — and a format that works for your life.

Whether you’ve been struggling for years or just started feeling off recently, therapy can help you feel more like yourself again — calm, capable, and in control.

When Should You Seek Therapy for Anxiety?

Signs You May Need Professional Support

Everyone experiences anxiety from time to time. But when worry stops being helpful and starts interfering with your day-to-day life, it may be time to seek help. Therapy isn’t just for people in crisis — it’s for anyone who wants to feel better, function better, and understand themselves more deeply.

Here are common signs it might be time to talk to a therapist:

• You feel anxious more days than not, for weeks or months at a time
• Your worries feel constant, irrational, or difficult to control
• You avoid situations or responsibilities because of anxiety
• You experience physical symptoms (like fatigue, nausea, tension, or headaches) with no clear medical cause
• You can’t sleep, concentrate, or relax
• You’ve tried self-help techniques, but they haven’t worked
• Anxiety is affecting your relationships, job, or self-esteem

If any of these sound familiar, therapy may offer the relief and clarity you’ve been missing.

What Happens If Anxiety Is Left Untreated?

Untreated anxiety often doesn’t just stay the same — it tends to grow. Over time, chronic anxiety can lead to:

• Increased risk of depression
• Substance use or reliance on unhealthy coping mechanisms
• Difficulty maintaining relationships
• Declining physical health
• Greater feelings of isolation or hopelessness

You might also notice anxiety “shifting” — starting with one fear (like health concerns) and later attaching itself to something else (like finances or work). That’s because anxiety is more about your response to uncertainty than the subject itself.

In some cases, people become so used to their anxious state that they don’t even realize how much it’s affecting them — until they start to feel better through therapy.

If you’ve ever thought, “I guess this is just how I am,” you deserve to know: it doesn’t have to be this way. Things can change.

Techniques Therapists Use for Anxiety Relief

Therapy for anxiety is not just about talking — it’s about learning how to think differently, respond to stress more effectively, and build emotional tools that actually work in real life. Different therapists use different methods, but most draw from proven, evidence-based techniques.

Let’s take a look at a few of the most effective approaches:

Mindfulness and Relaxation Tools

Mindfulness is one of the most powerful — and accessible — tools for reducing anxiety. It helps bring your awareness to the present moment rather than letting your mind spiral into what might happen.

Therapists may guide you through:

• Breathwork (like box breathing or the 4–7–8 method)
• Progressive muscle relaxation
• Guided imagery or visualization techniques
• Mindful body scans
• Noticing

These practices teach your nervous system how to shift from “fight or flight” to a calmer, more grounded state — and with practice, they become tools you can reach for anytime, anywhere.

Cognitive Restructuring and Thought Reframing

Some therapists use Cognitive Behavioral Therapy (CBT) to help you spot patterns of assuming the worst, overestimating danger, or believing that uncertainty equals doom and reframe them in healthier ways.

For example:

• “What if I fail?” → “What if I succeed — or learn something valuable either way?”
• “I can’t handle this.” → “I’ve handled tough things before, and I’ll get through this too.”

This process isn’t about denying your thoughts — it’s about challenging them and creating more realistic, empowering beliefs.

What You Can Do Right Now: DIY Strategies

While therapy offers long-term support, there are plenty of things you can do on your own — starting today — to ease anxiety. These strategies aren’t a substitute for professional help, but they can offer meaningful relief, especially in the moment.

Let’s explore a few that are easy to try at home.

Noticing

Noticing brings our prefrontal cortex back on line, which means we can more clearly think about the situation and next steps. Essentially, it helps us be in our Adult Mind and not Anxious Part.

• Noticing is about intentionally looking for something — not our lost keys — but for example, looking out the window and just scanning to the right, left, up and down and looking for movement — without judgment.
• You can also look around the room and scan for 5 things you’ve never noticed before.
• You can look for 10 red things, 10 blue things, and 10 green things.

You get the picture.

It can be for a short period time. Even 15 seconds helps.

Natural Remedies That May Help

Many people with anxiety look for relief outside of medication — and while natural remedies aren’t magic bullets, some can offer real support:

• Herbal teas: Chamomile, lemon balm, and passionflower have calming properties
• Aromatherapy: Scents like lavender and bergamot may lower stress levels
• Movement: Gentle exercise like walking helps burn off excess adrenaline
• Limiting caffeine and sugar: Can reduce jitteriness and mood swings

These lifestyle shifts are most effective when used consistently and in combination with emotional support or therapy.

Journaling, Routine, and Sleep Tips

Anxiety often thrives in chaos — so building predictable rhythms can be grounding.

• Journaling: Try a daily “brain dump” to clear racing thoughts, or use prompts like “What am I afraid of, and what evidence do I have for it?” It is important to read back over what you wrote and write down 3 – 5 things that you notice – for example, that you wrote in large letters in one part and small letters in another, or your made a hole in the paper from pressing down so hard. This brings in the act of noticing which activates mindfulness and the pre-frontal cortex. Without that, the benefit of this type of journaling can be lost.
• Create a morning or evening routine: Simple rituals (like making tea, reading, or stretching) can signal safety and calm to your nervous system
• Sleep hygiene: Go to bed and wake up at the same time each day, limit screens before bed, and keep your room dark and cool

Even small habits can send a powerful message to your brain: you are safe now.

These strategies won’t solve everything — but they can be the difference between spiraling and staying steady. And when paired with therapy, they become even more effective.

Building Your Long-Term Anxiety Management Plan

Short-term relief is important — but sustainable change happens when you build habits that support your mental health over time. Think of your anxiety management plan as a living system, not a one-time fix. With the right support and structure, it becomes easier to bounce back from stress and prevent future flare-ups.

Combining Therapy with Self-Care

Therapy is most effective when supported by consistent self-care. That doesn’t mean bubble baths and candles (unless those help!). It means developing routines, relationships, and responses that make your daily life more manageable.

Some examples:

• Continuing to use breathing techniques or journaling between therapy sessions
• Setting healthy boundaries in relationships
• Moving your body regularly — even if it’s just a walk around the block
• Eating foods that stabilize your energy and mood
• Saying no to commitments that drain you unnecessarily
• Tracking what helps (and what doesn’t) in an anxiety journal

Small steps matter. With each one, you reinforce the idea that you are capable of managing anxiety.

How to Find the Right Therapist

Finding a therapist can feel like a big step — and if you’re already dealing with anxiety, the process itself can feel… well, anxiety-inducing. But the truth is: therapy works best when it feels like a safe fit. The relationship matters just as much as the credentials.

Questions to Ask a Potential Therapist

Before booking a session, consider reaching out for a brief phone consultation (many therapists offer this for free). You might ask:

• What experience do you have with anxiety disorders?
• What therapy approaches do you use? (CBT, ACT, etc.)
• How do you structure sessions — is it more conversational, skill-based, or both?
• What’s your availability for sessions (days/times)?
• Do you offer telehealth appointments?

The goal isn’t to grill them — just to get a feel for whether their style aligns with your needs.

How to Know It’s a Good Fit

You don’t have to feel totally comfortable in the first session — but you should feel safe, respected, and listened to. You might have found the right therapist if:

• You feel a sense of feeling understood (even if you’re nervous)
• They explain things clearly and compassionately
• You feel more hopeful or supported after the session
• You’re not being judged, rushed, or “talked over”

Trust your instincts. It’s okay to meet with a few therapists before deciding. You’re allowed to shop for fit — this is your care, your time, and your healing.

Tip: When searching for online therapy, try location-specific terms like “telehealth therapist Maryland,” “anxiety therapist in Virginia,” or “licensed D.C. counseling services.” You can also visit directories like Psychology Today, where you can filter by license location.

Final Thoughts + Take the First Step

You’re Not Alone — and Relief Is Possible

If anxiety has been making your world smaller — limiting your choices, hijacking your thoughts, or keeping you in a loop of fear and avoidance — know this: you are not broken, and you are not alone.

Anxiety is one of the most common mental health struggles in the world. Whether it shows up as racing thoughts, physical tension, obsessive worry, or emotional exhaustion, there is help. And healing doesn’t always look dramatic — sometimes it’s subtle. You start sleeping better. You speak up in that meeting. You stop dreading Mondays.

Therapy offers a path toward that kind of change — one step, one breath, one session at a time.