Most people come to therapy wanting one thing: for their anxiety to go away. They’re tired of the racing thoughts, the tight chest and the constant feeling of being on edge. They want relief and that makes complete sense because anxiety can be exhausting. But here’s something that often surprises people: anxiety itself usually isn’t the core problem. The real issue that keeps anxiety stuck and growing is avoidance.

Have you ever noticed how quickly your thoughts can take off when you’re anxious? For example, one small worry such as “What if I said the wrong thing?” can turn into “What if they’re upset?”, then “What if I lose the relationship?”. Before you know it, you’re stuck in a loop of imagined outcomes, each one more catastrophic than the last. Your chest tightens, your stomach churns, and your mind races faster than you can keep up.

One way to manage anxiety is to think of self-care in terms of the 5 senses: sight, hearing, touch, smell, and taste. Use the 5-4-3-2-1 activity to bring your attention to the present.