Three practical steps to calm your anxiety

Counselling for anxiety in Harrogate - www.spacetotalkuk.com

Feeling Anxious?

You may have noticed that you’ve been feeling more anxious than usual lately, or perhaps panic has struck seemingly out of nowhere. Therapy can be a valuable space to explore what’s going on for you and to discover practical strategies for easing anxiety. There are also steps you can take outside the therapy room. Below are three activities designed to help reduce anxiety, ground you in the present moment, and identify unhelpful thought patterns that may be contributing to your distress.

1.     Walking in Nature to Ease Anxiety

Spending time outside and going for a walk is a simple but powerful way to begin to ease anxiety. Being in nature can help you feel more grounded and calm. In Harrogate there are so many lovely local spots to take a stroll such as The Stray, which is currently in full cherry blossom bloom!, Harlow Carr or Swinsty Reservoir, all offer peaceful and scenic spaces to walk and unwind. Walking gets your body moving, which releases feel good chemicals that naturally lift your mood. It also gives your mind a break from racing thoughts, especially when you tune into things like the breeze on your skin, birds chirping, or the rhythm of your steps.

2.     Using Grounding and Breathing techniques Outdoors

While you're outside, you can also try grounding and breathing techniques, to enhance the calming effect.  One effective method is the 5-4-3-2-1 technique, which helps anchor you in the present moment:

Take a moment to notice

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

  
  

This practice engages all five senses, calming your nervous system and helping you feel more connected to your surroundings. Slowing your breathing as you do this can further reduce feelings of anxiety.

3. Challenging your thinking

   
   

   Our thoughts have a powerful influence on how we feel and respond to the world around us. When we’re anxious, it’s common to fall into unhelpful thinking patterns such as catastrophising, mind reading or constantly expecting the worst. These thoughts can heighten feelings of fear, worry, and tension, often making anxiety feel even more overwhelming. Learning to recognise and challenge these thinking patterns is a key step in managing anxiety and regaining a sense of calm and perspective.

Common Anxious Thinking Patterns

1. Catastrophising

   This occurs when you automatically assume the worst possible outcome. For example, you may make a small mistake at work but you might immediately think you’ll be fired.

2. All or Nothing Thinking

   Also known as black and white thinking, this pattern leads you to see situations as either a complete success or a total failure, with no middle ground. For example, if you don’t perform perfectly on a task then you may feel like you’ve failed, ignoring any progress you made.

3. Overgeneralisation

   Overgeneralising means taking one negative experience and applying it broadly to future situations. If one job interview doesn’t go well, you might assume you’ll never get employed anywhere, reinforcing your feelings of hopelessness.

4. Mind Reading

   This pattern involves assuming you know what others are thinking, usually something negative. You may believe that someone is judging you or dislikes you, even without any clear evidence.

5. Should Statements

   “Should” statements impose unrealistic expectations on yourself, leading to feelings of guilt and inadequacy. For example, telling yourself, “I should never feel anxious,” creates unnecessary pressure and can worsen anxiety.

6. Personalisation

   This occurs when you take responsibility for things beyond your control. If a friend is in a bad mood, you might assume it’s because of something you did, even though their feelings could be unrelated to you.

   
   

How to Challenge and Change Anxious Thinking Patterns

Recognising these patterns is the first step but changing them requires practice and repeated effort. Here are two strategies that can help:

Identify and Label the Thought

When you notice an anxious thought, ask yourself which thinking pattern it falls under. Labelling your thought as “catastrophising” or “mind reading” can help you see it more objectively.

Challenge Your Thoughts

Ask yourself:

1. What evidence do I have that this thought is true?

2. Could there be another explanation for this situation?

3. How would I view this situation if a friend were experiencing it?

   
   

Counselling for Anxiety

Anxious thinking patterns can feel overwhelming, but just knowing they exist by naming them as they occur is a first step to regaining some control over your anxiety. This is a helpful starting point for therapy, as it allows you to notice your thoughts and be able to name and explore them in sessions. Therapy can help to address the underlying feelings and fears behind your anxiety to get you to a place where you feel less anxious and more balanced. I’m an integrative therapist; this means I combine different psychological theory and approaches according to what you are bringing. I don’t believe in a one size fits all approach and so I work collaboratively with you according to what you wish to gain from sessions.

If you are looking for counselling for anxiety in Harrogate or online sessions

Get in touch.