Today we have a blog post from one of our Master’s level interns, Katelyn Ramsay, about managing anxiety. Katelyn has a passion for helping others and desires for her clients to feel seen, safe, heard, and understood.
Her counseling approach relies on the practice of and use of compassion, growth, support, and empowerment with oneself and one’s relationships. Holding a strong belief that everyone’s journey is unique; Katelyn values the power of the therapeutic relationship. She believes wholeheartedly that all people have potential for growth.
She believes all people and bodies are worthy and valuable. Katelyn feels honored to walk alongside her clients on this journey, not only to heal but also to discover a deeper sense of purpose and self-worth.
What To Do On High Anxiety Days
Many of us have those days when anxiety feels heavier than usual. When our hearts race for no clear reason, our thoughts spiral, and the small tasks seem overwhelming. On high anxiety days, it may be easy to feel powerless, but there are things you can do to ground yourself and gently guide your body and mind back to a sense of calmness and balance. The goal is not to eliminate anxiety altogether, but to find small, steady ways to care for yourself through it.
- Quiet Your Inner Critic
Anxiety may bring along a harsh inner voice. One that tells you that you are not doing enough or that you should be handling things better. Learning to quiet that voice is a powerful act of self-compassion. I would encourage you to start by noticing when your thoughts turn critical. Instead of believing everything your anxious mind says, pause and gently challenge those thoughts. Ask yourself, “Is this thought kind? Is it true?” Then, move towards a gentler statement. This may look like, “I am doing the best I can right now, and that is enough.” Writing encouraging words to yourself or saying them out loud may help retrain your mind to respond with understanding instead of judgment. Over time, this practice builds resilience and helps anxiety lose some of its power.
- Ground Yourself in the Present Moment
When anxiety feels overwhelming, grounding helps bring you back to the here and now. I encourage you to begin with slow, deep breaths when you feel yourself becoming anxious. Inhale through your nose for four seconds, hold for four, and exhale through your mouth for another four seconds. This signals to your body that it is safe and can relax.
I also invite you to engage in mindfulness, as this may help minimize those anxious feelings. Try focusing on the simple details around you. For instance, the sounds in the room, the way the light shines through the window, or how your feet feel on the floor. These small moments of awareness may help create space between you and your anxious thoughts.
If your anxiety feels particularly heavy, guided imagery may be a soothing tool. Close your eyes and imagine yourself in a peaceful, happy place. This might be a quiet beach, a beautiful garden, or a cozy room. The idea is to create any place that feels completely safe and calming to you and let your senses engage with the image as if you are really there.
- Move Your Body Through Anxiety (Literally!)
You may find that your muscles are tense, your shoulders rise, and your breathing becomes shallow when you feel anxious. Gentle movement may help release this stored tension and send calming signals to your nervous system. Try going for a short walk or jog outside, stretching, or dancing to one of your favorite songs. Movement does not have to be intense to be effective. Even five minutes of mindful movement can make a major difference.
A resource I recommend is “Worrying Is Optional: Break the Cycle of Anxiety and Rumination That Keeps You Stuck” by Ben Eckstein. This book provides practical, evidence-based tools to help break free from the constant cycle of overthinking and “what if” thoughts that often fuel anxiety. Eckstein combines mindfulness strategies with techniques to help readers recognize anxious thinking patterns and respond with greater awareness and self-compassion. This book is an encouraging reminder that while we may not always be able to control anxious thoughts, we do have the ability to choose how we respond to them.
An affirmation I want to leave you with: “Even on my hardest days, I am worthy of grace and patience, and I am capable of finding peace.”
Cheering you on!
Katelyn Ramsay
We hope you found Katelyn’s insights on anxiety helpful. If her message resonated with you, this could be the perfect time to take meaningful steps towards your healing and peace. To initiate your work with Katelyn, please feel free to call our office at 615.510.3797 or click here to learn more.
