A trained therapist can help you:

• Identify triggers and understand what causes or worsens your anxiety.

• Develop coping strategies like breathing exercises, mindfulness, or cognitive restructuring to manage anxious thoughts.

• Challenge negative thought patterns with therapies like Cognitive Behavioural Therapy (CBT).

• Improve emotional regulation and gain skills to manage overwhelming emotions.

• Build confidence by working through fears in a safe, supportive space.

• Address past experiences and exploring unresolved issues that may contribute to anxiety.

Counselling can be short-term for immediate relief or longer-term for deeper healing, depending on you and your needs.

Anxiety can sometimes feel like it comes out of nowhere, but there’s usually an underlying cause, even if it’s not immediately clear to you in the moment. Here are a few possible reasons:

• Your brain is wired for it: Anxiety is part of your body’s fight-or-flight response. Even if there’s no real danger, your brain might still interpret everyday stressors as threats, triggering anxious feelings.

• Stress is building up: Sometimes, anxiety hits when you least expect it because your body has been holding onto stress. If you’ve been juggling work, relationships, or life pressures, your nervous system might just be catching up—even if you don’t feel actively stressed in the moment.

• Caffeine, sugar, or lack of sleep: Your body’s energy and blood sugar levels can have a big impact on anxiety.

• Hormones and brain chemistry: Fluctuations in hormones (like before a period, during pregnancy, or due to thyroid imbalances) can ramp up anxiety. Low levels of serotonin or GABA (calming neurotransmitters) can also play a role.Hidden triggers: Sometimes, a subconscious trigger (like a smell, a memory, or a certain place) can set it off without you realising.

While there’s no magic cure that makes anxiety disappear completely, it is manageable, and for some people, it can fade to the point where it’s barely noticeable. Many people find that counselling (especially Cognitive Behavioural Therapy) helps them understand their triggers, reframe anxious thoughts, and develop coping strategies that make a huge difference.

What might begin as occasional worry can turn into constant overthinking, trouble sleeping, and even physical symptoms like headaches, muscle tension, or digestive issues.

Over time, untreated anxiety can lead to:

• Avoidance behaviours

• Chronic stress

• Mental health struggles like depression

• Strained relationships

In general, Cognitive Behavioural Therapy (CBT) is the frontline therapy for anxiety. CBT helps to reframe anxious thoughts and build coping strategies. It’s based on the idea that your thoughts directly impact your actions and how you feel. Therefore, by understanding and taking control of your thought processes, you can change the way you feel. This kind of therapy is particularly helpful if you have problems with catastrophising (assuming the worst possible outcome), personalisation (blaming yourself for everything) or overgeneralising (for example, saying that you are a failure after experiencing one setback). ​ That said, if your anxiety is trauma-related—or if you’ve found CBT too “rational” or just not quite the right fit—there are other evidence-based approaches that may be more effective. Therapies like Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT), Schema Therapy, or EMDR can be more appropriate, particularly in cases of PTSD or complex trauma. ​ At Sentient Professional Wellbeing, personalisation is one of our core pillars. We tailor our therapeutic approach to suit your unique needs, goals, and history—ultimately what works best is what works for you.

Stress is often the biggest culprit. Whether it’s work pressure, relationship issues, financial worries, or even just an overwhelming to-do list, stress can send your nervous system into overdrive.

Other triggers might be uncertainty or lack of control, unfamiliar social situations, health concerns (for you or a loved one), past trauma resurfacing, or diet issues, like too much coffee, sugar, or skipping meals (as this can mess with your energy and blood sugar levels).

Everyone’s triggers are different, but once you identify yours, you can work on managing them

Take a deep breath and:

1. Look around. Name three things you see. A desk, a pot, a tree—anything.

2. Listen. Identify three sounds you hear. Are there birds chirping? A clock ticking?

3. Move three parts of your body. Wiggle your fingers, roll your shoulders, tap your feet.

The idea is that the 3-3-3 rule engages your senses and your body, and brings awareness back into the present, away from anxious thoughts.