Got Anxiety? You’re Not Alone
Remember those old “Got Milk?” ads that were everywhere? These days, it might be more fitting if they read “Got Anxiety?” Nearly everyone can relate. Between daily stress, uncertainty, and the constant noise of modern life, it’s no surprise that anxiety has become such a common struggle.
Anxiety isn’t a choice. You don’t wake up one morning and decide, I think I’ll feel anxious today. It’s something that happens to you—often when your mind is trying to protect you from something it perceives as dangerous or uncertain. The problem is, it doesn’t always know when to turn off.
People who haven’t experienced real anxiety often say things like, Just stop thinking that way or Try to relax. While well-meaning, those phrases overlook the truth: anxiety can’t be turned off like a light switch. But you can learn how to manage it in a healthier way.
If you’re wondering where to begin, here are three key steps that can help:
Quick Tips to Manage Anxiety:
- Focus on what you can control
- Don’t judge yourself for your thoughts
- Learn to challenge your anxious thinking
1. Focus on What You Can Control
When anxiety takes over, it can feel like your mind and body are spinning out of control. You might try to avoid those feelings by staying constantly busy, distracting yourself with screens, food, or shopping, or simply pushing through and hoping it will pass. That works for a while, but eventually anxiety catches up.
While there’s much in life we can’t control—like other people, the weather, or world events—there are still things we can. You can control how you care for yourself in anxious moments: your breathing, posture, or routine.
If you dread going to work, for example, you can’t control that you have to go. But you can take small steps to prepare—drink water, stretch, or reach out to someone you trust. Grounding your body can help calm your mind.
2. Don’t Judge Yourself
Anxiety often comes with a spiral of self-criticism: I shouldn’t feel this way. What’s wrong with me? Those thoughts only add to your stress.
Having an anxious thought doesn’t mean something is wrong with you—it means you’re human. You can’t always control what thoughts pop into your head, but you can choose how to respond to them. Instead of fighting your thoughts, notice them and remind yourself, I don’t have to believe everything my brain says.
3. Learn to Challenge Your Thoughts
Anxious thinking often leads straight to worst-case scenarios. For example, if someone you love gets sick, your mind might race to all the “what ifs” and imagine the absolute worst outcome.
When this happens, pause and ask, Is this thought true? What do I actually know right now? You might realize that while your loved one has symptoms, they’re seeing a doctor and getting help. Shifting your focus to what you know to be true keeps your mind from spiraling into panic.
Challenging your thoughts isn’t about pretending everything is fine—it’s about grounding yourself in reality instead of fear.
How Anxiety Counseling Can Help
Sometimes anxiety becomes too strong to manage alone. That’s where professional help makes a difference. Anxiety counseling provides practical tools to help you understand your anxiety, calm your body, and retrain your mind’s response to stress.
At Lime Tree Counseling, our licensed therapists are passionate about helping people find peace and relief. We offer in-person sessions in Ambler, PA, and online sessions for clients located anywhere in Pennsylvania. If you’re unsure whether counseling is right for you, try a free 15-minute consultation to learn more about how we can help.
You don’t have to keep living at the mercy of your anxiety. With support and guidance, you can regain control of your thoughts, your body, and your life.
About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs About Managing Anxiety
What causes anxiety?
Anxiety can stem from many factors—stress, genetics, trauma, or even certain health conditions. Counseling helps identify what’s contributing to your anxiety and teaches tools to manage it.
Can therapy really help me stop worrying?
Yes. Through approaches like Cognitive Behavioral Therapy (CBT), counseling helps you recognize unhelpful thought patterns, challenge them, and replace them with realistic, calming perspectives.
How long does it take to feel better?
Everyone’s timeline is different, but many people notice improvement within the first few months of consistent therapy. Your therapist will help you set goals that fit your pace.
Is online counseling available in Pennsylvania?
Absolutely. Online counseling is available to anyone located in Pennsylvania and can be just as effective as in-person sessions. It offers flexibility and comfort, especially for those balancing work, family, or travel schedules.
If you’d like to explore more strategies for managing anxiety, you might also enjoy our post on Worry Less: Practical Ways to Manage Anxiety.