How to Heal Anxiety
Struggling with racing thoughts, a pounding heart, muscle tension or a stomach that’s constantly in knots? If you’ve found yourself googling "Why do I feel anxious all the time?" or "Can anxiety cause physical symptoms?", you’re not alone.
We’ve supported thousands of clients who once felt exactly like you do now. Anxiety can be exhausting, confusing, and isolating, but while we can never eliminate it completely, it is something we can learn to soothe and heal.
In this article, we’ll walk through the real roots of anxiety, the ways it shows up in your body and mind, and, most importantly, what you can do to feel better starting today.
WhatsApp Us for Support on 07503 067941
What You’ll Learn
- What anxiety really is
- How it shows up in our thoughts, body, and daily life
- Answers to the most Googled questions about anxiety
- Practical tools to calm your nervous system
- How to start your journey to manage anxiety
Healing From Anxiety Is Possible, Eliminating It Is Not
I know how anxiety can creep into every part of your day. For decades, I led teams in high-pressure global environments while quietly battling the symptoms of anxiety and impostor syndrome myself.
I understood that the biggest challenge most of my teams were also facing was anxiety; be it perfectionism, procrastination, overwhelm, imposter syndrome, fear of judgement or failure. You name it, and I have seen it.
I had done a lot of work on my own anxieties over a 30 year period, and that’s why I decided to retrain as an Anxiety Specialist and Therapist, and create Better Your Life, to help people like us find real, lasting calm.
So firstly, I want you to know you are not alone. I’ve seen anxiety in all its forms, and personally have experienced many of them; from social anxiety and high-functioning overwhelm and worry, to deep-rooted trauma. And every time, we’ve helped clients find their way back to calm, just like I did. With the right tools, support, and understanding, you can do that too.
Now for full disclosure, I do occasionally still feel anxious. And this happens when I feel real danger for myself or my daughter. This is when anxiety is meant to occur, and it is there to serve us and keep us hypervigilant and focused. This is exactly when anxiety is a good thing.
What Anxiety Really Is
Anxiety isn’t just worry or stress. It’s our brain and body’s way of trying to keep us safe. It can occur even when there’s no real danger. Anxiety can also get to work on a perceived danger, often about something that hasn't yet happened.
When we feel unsafe, our amygdala (the smoke alarm part of our brain that senses threat) becomes overactive, constantly scanning for problems or danger. Our heart races, our breathing quickens, and you may feel restless or even frozen. This is the fight, flight, freeze response in action.
Why Anxiety Feels So Overwhelming
Modern life keeps our nervous systems in overdrive. From work deadlines and news stories to social media comparison and childhood pressures, it can feel like we’re constantly under threat.
When our nervous system becomes dysregulated, we get stuck in “smoke alarm mode”:
- Your chest may feel tight
- Your stomach feels fluttery or knotted
- Sleep becomes broken or restless
- You might lose your appetite, or overeat for comfort
- Headaches and nausea become common
- You overthink everything, and can't turn off the noise in your head
- Small decisions feel paralysing, and it often feels easier to take no action or avoid the situation we fear.
If this sounds familiar, it’s not because you’re broken, it’s because your nervous system is overwhelmed, and it’s time to gently help it reset.
WhatsApp Us for Support on 07503 067941
Take This Test and Tick Any That Apply.
You may relate if you have:-
☐ Cancelled plans because your mind felt too busy
☐ Excessively sought reassurance from others
☐ Engaged in compulsive behaviours
☐ Self-medicated with alcohol, drugs or distractions
☐ Overthought a simple message for hours
☐ Woken up tired from a night of anxious dreams
☐ Felt stuck in “what ifs” and worst-case thinking
☐ Felt detached from reality or overly alert
☐ Neglected self-care
It’s important to remember that anxiety looks different for everyone.
If you ticked 3 or more, anxiety may be playing a strong role in your life. However, healing starts with awareness. And from awareness, we can build a path forward.
Client Stories of Real Healing from Anxiety
💬 “Before I met Jennifer, I couldn’t even answer the phone without spiralling. I’d lie awake dreading the next day. But her warmth, techniques, and genuine understanding changed everything. I now sleep better, I have put boundaries in place without feeling guilty, and I enjoy life again.”
💬 "Jen has provided the perfect support system for me during a time of navigating anxiety. Her understanding, empathy, kindness and abundance of knowledge has educated me in ways that will help me for life."
💬 “I had anxiety for over 10 years and tried everything. What made Better Your Life different was how seen and safe I felt. We didn’t just manage my symptoms, we got to the root cause, and now I’m finally free.”
WhatsApp Us for Support on 07503 067941
Answers to The Most Googled Questions About Anxiety
Q: What are the Symptoms of Anxiety?
There are many different symptoms of anxiety and they differ from person to person. Here are the most common.
- Rapid heartbeat or palpitations
- Feeling constantly on edge or irritable
- Tight chest or shortness of breath
- Tummy troubles, nausea, or needing to use the toilet frequently
- Sleep issues or nightmares
- Sweating and overheating
- Intrusive or racing thoughts, or brain fog
- Panic attacks
- Avoiding certain places, people or tasks
Q: Can Anxiety Cause Physical Illness?
Yes. Long-term anxiety can lead to high blood pressure, IBS, muscle tension, headaches, and even impact your immune system. Your body and mind are deeply connected.
The stomach and brain communicate via the vagus nerve, known as the “gut-brain axis”, which explains why anxiety will often show up as tummy issues. Furthermore, anxiety slows down and suppresses our digestive system.
Q: Why Do I Feel Anxious For No Reason?
There is always a reason, however it may just be hidden beneath the surface. Common hidden triggers include:
- Past trauma or emotional neglect
- Perfectionism or people-pleasing
- Procrastination and feeling "stuck"
- Poor boundaries or unresolved stress
- A misalignment of beliefs and behaviours
- Caffeine, alcohol or poor sleep
This is why it is so important to get to the root cause of anxiety if we are to avoid it being triggered again and again.
Q: Can Anxiety Go Away On Its Own?
It might temporarily ease when the threat has passed, but it often returns stronger unless we address the root.
Healing anxiety involves:
- Educating ourselves about anxiety
- Recognising triggers and patterns
- Challenging thoughts and beliefs
- Developing healthy coping strategies
- Soothing our nervous system
- Releasing pent up emotions
- Lifestyle changes
- Seeking professional help
Q: What’s the Difference Between Stress and Anxiety?
Stress is a reaction to an external situation such as a deadline, a conflict, or a noisy environment. Anxiety is more internal and it lingers even when the external pressure has gone, and often doesn’t have a clear trigger.
Both activate your nervous system, but anxiety tends to stick around and become a pattern.
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8 Tools to Reduce Anxiety Yourself
While none of these strategies can reduce anxiety in the long term, they can be very useful in reducing it in the moment
1. Finger Breathing
This technique is great for young children as well as adults. Slowly trace along your fingers, from your wrist up along your thumb and continue along the side of each finger, inhale as you go up one side and exhale as you trace down the other side.
This technique provides a calming sensory anchor.
You can watch a video about reducing anxiety through finger breathing here.
2. Peripheral Vision Exercise
Soften your gaze, expanding your vision up, down and to the side of you whilst still looking straight ahead. This signals to your brain and nervous system that you are safe.
We do this all the time when we are driving. When we feel safe, we can see the trees and the buildings pass us by, even when we look straight ahead. If the car in front puts on its brakes or someone steps out, we go into foveal or tunnel vision, focusing solely on the danger.
3. Implementing an Exposure Ladder
Break down fears into manageable steps. Start small and build confidence. You can download our Free workbook here to help you do this.
It comes with full instructions and can be used whenever you feel overwhelmed by something.
4. Body Scanning and EFT Tapping
Body scanning and Emotional Freedom Technique (EFT) can help manage anxiety by promoting relaxation and reducing stress.
Body scanning focuses on physical sensations, helping you become more aware of your body's tension and then release it.
EFT utilises acupressure points and comforting phrases to reduce emotional distress.
You can watch our video about reducing anxiety about EFT by clicking here.
WhatsApp Us for Support on 07503 067941
5. 4-7-8 Breathing
When we feel short of breath, it is because we have not breathed out fully. So try breathing in for the count of 4, hold your breath for the count of 7, and exhale for the count of 8.
This is a powerful technique to calm your vagus nerve.
You can watch our video about reducing anxiety with 4-7-8 Breathing by clicking here.
6. Circle of Control Worksheet
If we believe we are unable to control or influence an outcome, we can often feel overwhelmed and out of control. This workbook helps reduce the overwhelm by focusing on what we can influence and control.
This is a great way to avoid downward spirals of anxiety.
You can download our Free workbook here to help you do this.
7. Create A Self Soothe Box
Build mini moments of safety and happiness into your day, such as a warm cup of tea, pet cuddles, a walk in nature, a relaxing bath or 15 minutes of calming music.
You may also wish to create a self soothe box to use during anxious moments. This collection of items is designed to help you calm down when feeling overwhelmed, anxious or distressed. It should include items that trigger positive emotions, provide sensory comfort and offer activities for distraction and relaxation.
You want to involve as many of your senses as possible, so you may wish to consider things like:
See: Dvds, books, photos, letters or cards from someone you love, colouring books
Hear: Guided meditation, favourite music, podcast, audiobooks, shells
Smell: Perfume/ Aftershave, hand cream, incense sticks, candles, anxiety reducing aromatherapy oils. My favourites include Lavender, Chamomile, Bergamot and Jasmine Oil.
Touch: Fluffy socks, blankets, fidget items, stones, a notebook and pen for journaling, puzzles
Taste: Herbal drinks, teabags, chocolate, mints, chewing gum, favourite snacks
Additionally, you may wish to include the numbers for a crisis team or someone who can help support you when needed.
How Long Does It Take to Heal Anxiety?
Every journey is unique, and most of our clients experience their transformation within 4 to 12 weeks of starting our signature 3 month Anxiety Therapy package.
Our first conversation is completely free. Let’s talk about how we can gently guide you toward calm.
At Better Your Life, we don’t believe in surface-level fixes, quick tips, or endlessly talking in circles. We offer something deeper. A calm, heart-led space where you can feel safe, seen, and supported as you gently release anxiety from the inside out.
WhatsApp Us for Support on 07503 067941
Whether you’re feeling stuck, overwhelmed, exhausted or on edge, our approach works with your mind, body and nervous system to create lasting change. Here’s what makes it so different and so effective:
- Creating a calm, safe space where you feel truly heard
- Understanding the root cause, not just managing symptoms
- Gently releasing stored stress and anxiety from the nervous system
- Rewiring unhelpful thought loops and body responses
- Building a practical toolbox that works for you
- Empowering you to trust yourself again
- Reclaiming joy, rest and peace
Whether you’re struggling with general anxiety, social fear, or post-burnout overwhelm, we’ve seen it. And we know how to help.
Ready to Feel Like Yourself Again?
You don’t have to live in fear of when anxiety and panic will next take hold. You don’t have to Google your symptoms late at night, hoping for answers.
If you are struggling with anxiety and would like guidance, our team at Better Your Life is here to support you. Together, we will find ways to reduce your anxiety and improve your overall health and relationships.
A trained Anxiety Therapist and Specialist can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused on your individual needs.
Taking care of your mental wellbeing is essential to your overall wellbeing. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.
So, if you want to take back control and have a happier life where your fears no longer hold you back, click the link below and book a free, no-obligation consultation call.
Other Resources
Discover How To Reduce Anxiety Right Now
Watch some Breathing Techniques to Reduce Anxiety
Watch Why Do I Feel Anxious after Drinking Alcohol
Read How To Choose the Right Therapist for Your Needs
Download The Circle of Control and Influence Worksheet
Download The Anxious Thoughts Diary Workbook
Download Our Guide How to Help Your Anxious Child
Download Our Guide How to Manage Stress and Anxiety in the Workplace
FAQs
Q: Is Anxiety Therapy Better Than Medication?
Medication can sometimes help in the short term, in very severe cases, but it never addresses the root cause of the anxiety and the dose will need to be increased every time your body adjusts to it. Anxiety Therapy, on the other hand, supports long-term transformation without any negative side effects.
Many of our clients work together with their GP to reduce and stop medication after our work together.
Q: How Do I Know If I Have Anxiety?
You might feel:
- Constant worry that’s hard to switch off
- Physical symptoms (tight chest, shallow breathing, panic attacks)
- A sense of dread or doom without an obvious reason
- Avoiding situations or people because of fear
Q: I’ve Tried Therapy Before, So What Makes Your Method Different?
We use a combination of Heart-brain coherence, Gut-brain integration, Neuroscience, Hypnotherapy, Neurolinguistic Programming, Breathwork, Emotional Change Therapy and bespoke exposure techniques.
We work uniquely with our clients therefore, there is no one-size-fits-all model.
You’ll feel seen, safe and empowered.