Does your mind keep jumping ahead to what could go wrong? Do you replay conversations after they happen, second-guess decisions you have already made, or find yourself thinking through every possible outcome so you can feel prepared? Even when everything seems fine, it can still be hard to let your guard down and fully relax.
Anxiety can take up a surprising amount of space in your life. You may look capable and composed on the outside while your mind is constantly working in the background. That ongoing worry can affect your sleep, your relationships, your confidence, and the choices you make.
As consuming as anxiety can feel, it does not have to keep running your life. With the right support, you can begin to understand what is fueling the worry, feel less overwhelmed by anxious thoughts, and respond to them in ways that give you more freedom. Over time, it can become easier to trust yourself, feel present in your life, and find a sense of calm that has felt out of reach.
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When worry starts shaping your day
Anxiety can be obvious, but it can also exist alongside a life that looks perfectly functional from the outside. You keep working and meeting your responsibilities. Other people might even see you as capable and successful.
Inside, however, your mind rarely seems to switch off.
Anxiety can look like:
- Thinking about the worst-case scenario whenever something feels uncertain
- Having a mind that races when you are trying to sleep
- Feeling tense, restless, or unable to fully relax
- Struggling to concentrate because worry keeps pulling your attention away
- Holding back at work because you are afraid to speak up or make a mistake
- Hearing from your partner that your worrying is affecting the relationship
- Avoiding situations because you are afraid of how anxious you will feel
Sometimes the hardest part is knowing that your worry is excessive and still being unable to stop it. You can understand logically that everything is probably going to be okay while your mind and body continue responding as though something is wrong.
Why anxiety can be so hard to switch off
Anxiety is part of the body’s natural alarm system. It helps us respond when something genuinely requires our attention.
Problems arise when that alarm keeps activating around uncertainty or everyday stress. Your mind starts scanning ahead for problems. Your body stays tense. Worry can begin to feel like preparation, as though thinking through every possibility might somehow keep you safe.
Over time, anxiety can begin shaping your choices. You might avoid a conversation or put off a decision because the uncertainty feels uncomfortable. You can also find yourself spending more and more time trying to make absolutely certain that nothing will go wrong.
Therapy creates space to notice these patterns and begin responding with greater awareness and choice.
How I approach therapy for anxiety
When we begin working together, I want to understand more than what your anxiety looks like on paper. I want to understand what it is like to live with it.
We will look at the situations that trigger your anxiety and the thoughts that tend to follow. We will also pay attention to the everyday factors that can turn the volume up or down. Sleep, stress, movement, and physical health can all affect how anxious you feel.
If habits such as caffeine or alcohol seem relevant, we can look at those too. Your support system matters as well.
If your symptoms raise questions about a physical health issue or hormonal change, I will encourage you to speak with the appropriate healthcare provider.
For me, whole-person care means seeing anxiety in the context of your life. Evidence-based psychology guides our work. At the same time, we make room for what is happening in your body and relationships. Your culture, values, and daily routines can matter too.
Practical tools combined with deeper understanding
There is no single technique I use with every person who comes to me with anxiety.
Cognitive Behavioral Therapy, or CBT, can help us identify recurring patterns of thought that intensify anxiety. Perhaps your mind automatically jumps to the worst possible outcome or treats uncertainty as something that must be solved immediately. We can examine those patterns and build more useful ways of responding.
We can also look at what you do when anxiety appears. Avoidance can bring temporary relief, but over time it can make your world smaller. Repeatedly preparing for every possible outcome can also keep your attention focused on danger.
Mindfulness and body-awareness practices can help you notice anxiety earlier. Grounding and breathing strategies can give you something concrete to use when your body becomes activated. I can also draw from other approaches when they fit your needs and goals.
Sometimes our work is more focused on a particular fear. At other times, anxiety is connected to longstanding patterns in how you think about yourself or relate to others. I tailor our work to what is actually happening in your life so we can address what is troubling you now while also creating lasting change.
If panic attacks are part of the picture
A panic attack can be frightening enough that you begin worrying about the possibility of having another one.
Your heart might suddenly race while you are commuting. You might feel lightheaded or shaky at work. The sensations can feel so intense that you wonder whether something serious is happening.
Even after the attack passes, the fear of another one can stay with you. That anticipation can begin affecting where you go and what you feel comfortable doing.
In therapy, we can work on understanding the panic cycle. As you become more familiar with what is happening in your body, those sensations can feel less mysterious and frightening. We can also address avoidance that has developed around places or situations connected with previous attacks.
Because symptoms associated with panic can overlap with medical conditions, new or concerning physical symptoms should always be evaluated by an appropriate medical professional.
What can change as anxiety becomes more manageable
As anxiety begins taking up less space, you have more room to think clearly and participate in your life.
You can notice a worried thought without automatically following it through every possible disaster. It becomes easier to focus on what is actually happening instead of what might happen. You can also recognize tension building in your body earlier and choose how you want to respond.
With less mental energy devoted to anticipating problems, speaking up can feel easier. Decisions can involve less second-guessing. You can be more present in your relationships because so much of your attention is no longer focused on what could go wrong.
Anxious thoughts and feelings are part of being human. The aim is to help you respond to them differently so that fear has less influence over the life you create.
Anxiety therapy that considers the whole person
I am a Licensed Clinical Psychologist with more than 25 years of experience working with adults and couples. I offer virtual therapy throughout New York and New Jersey in both English and Spanish.
My style is warm, collaborative, and practical. You can expect evidence-based care with a holistic perspective. We will consider what is happening in your mind as well as what you notice in your body. We can also look at how anxiety is affecting your relationships and everyday life.
A complimentary consultation gives us a chance to talk briefly about what has been happening and what you would like to change. We can also see whether my approach feels like the right fit for you.
You do not have to keep organizing your life around anxiety
If worry is making it difficult to relax, concentrate, sleep, or be fully present in your relationships, there is room for things to change.
Together, we can understand what is driving your anxiety and build practical skills for the moments when it rises. We can also address the patterns that keep pulling you back into worry.
I offer compassionate, holistic online therapy grounded in evidence-based psychology for adults in New York and New Jersey.
Frequently asked questions about anxiety therapy
How do I know if my anxiety is serious enough for therapy?
You do not need to wait until anxiety becomes overwhelming. Therapy can be helpful when worry or fear is causing distress or getting in the way of your daily life.
That can show up in your sleep or concentration. Anxiety can also begin affecting your work, relationships, or the choices you make.
You can come to therapy without a diagnosis. We can begin with what you are experiencing and determine together what kind of support makes sense.
Can anxiety cause physical symptoms?
Yes. Anxiety can affect your body as well as your mind.
You might notice muscle tension or restlessness. Your heart can race, and sleep can become difficult.
Physical symptoms should not automatically be assumed to come from anxiety. If something is new, severe, or concerning, medical evaluation is important.
Do you use CBT for anxiety?
Yes. I incorporate Cognitive Behavioral Therapy when it fits what you are experiencing, particularly when patterns of thinking or behavior are reinforcing your anxiety.
I also use mindfulness, body awareness, and other strategies depending on what is most helpful for you. Our work is individualized rather than built around one technique.
What can make anxiety worse?
Anxiety can become more intense when you are under ongoing stress or not getting enough sleep. Caffeine and alcohol can also affect how anxious you feel, and physical health or hormonal changes can sometimes contribute to symptoms.
In therapy, I look at the broader picture of what is happening in your life so we can identify factors that could be keeping your anxiety going. From there, we can focus on changes and coping strategies that fit your needs.
What should I expect in therapy for anxiety?
We will start by looking at what tends to trigger your anxiety and how you respond when it shows up. We can also explore patterns of thinking or behavior that keep pulling you back into worry.
Depending on what you need, I can incorporate CBT, mindfulness, body-awareness practices, and other practical strategies. My approach is individualized and holistic, so we can also consider how stress, relationships, lifestyle, and physical well-being are affecting how you feel.
By Dr. Diana Chacon, PhD
She earned her Bachelor of Arts in Psychology from New York University (NYU) and her PhD in Clinical Psychology from Adelphi University. Dr. Chacon is bilingual in English and Spanish and offers culturally sensitive, LGBTQ+ affirming care focused on building emotional resilience, clarity, and lasting well-being.
More information
Anxiety Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
Henning, M., Subic-Wrana, C., Wiltink, J., & Beutel, M. (2020). Anxiety Disorders in Patients With Somatic Diseases. Psychosomatic Medicine.
Nelson, H., Cantor, A., Pappas, M., & Weeks, C. (2020). Screening for Anxiety in Adolescent and Adult Women. Annals of Internal Medicine.
What’s the difference between stress and anxiety? American Psychological Association. https://www.apa.org/topics/stress/anxiety-difference