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  • Anxiety Therapy

Coping with Anxiety: Strategies to Help You Manage Your Worries

What is Anxiety?

Anxiety is a natural response to stress, but when it becomes overwhelming or constant, it may develop into an anxiety disorder. Anxiety disorders include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and others. Common symptoms of anxiety include restlessness, rapid heartbeat, excessive worry, muscle tension, and trouble concentrating.

Common Causes of Anxiety

Anxiety can stem from various sources. Some people may have a genetic predisposition to anxiety, while others may develop it due to life experiences, such as trauma, stress, or prolonged exposure to challenging situations. Major life changes, such as moving, losing a job, or the end of a relationship, can also trigger anxiety.

Effective Strategies to Manage Anxiety

There are several ways to manage anxiety, ranging from self-help techniques to professional treatment options. Here are some of the most effective methods:

1. Practice Mindfulness and Meditation

Mindfulness practices, such as meditation and deep breathing exercises, can help reduce anxiety by calming the mind and allowing you to focus on the present moment. These techniques can train the brain to respond differently to stress, reducing its impact on your mental health.

2. Engage in Physical Activity

Exercise is known to boost mood and reduce anxiety. Whether it’s a walk, yoga, or a gym workout, physical activity releases endorphins, which are natural mood elevators. Even 30 minutes of exercise a day can significantly reduce symptoms of anxiety.

3. Limit Caffeine and Alcohol Intake

Both caffeine and alcohol can worsen anxiety symptoms by stimulating your nervous system. Reducing or eliminating these substances can help lower your overall anxiety levels.

4. Establish a Regular Sleep Routine

Poor sleep can exacerbate anxiety, so establishing a consistent sleep schedule is vital. Try to go to bed and wake up at the same time every day, and create a calming bedtime routine to help your body relax before sleep.

5. Seek Professional Help

If anxiety becomes unmanageable, seeking professional help can be an effective solution. Cognitive-behavioral therapy (CBT) is one of the most commonly recommended treatments for anxiety. It helps individuals identify and challenge negative thought patterns, replacing them with more positive, constructive ways of thinking.

How Therapy Can Help with Anxiety

Therapy is a powerful tool for managing anxiety. A therapist can help you explore the underlying causes of your anxiety and develop personalized coping strategies. Cognitive-behavioral therapy (CBT), in particular, is a proven method for reducing anxiety by addressing negative thinking patterns and replacing them with healthier ones.

In addition to CBT, other therapeutic approaches, such as exposure therapy or acceptance and commitment therapy (ACT), can help individuals gradually face their fears and build resilience to anxiety-provoking situations.

National Institute of Mental Health – Anxiety Disorders

Mayo Clinic – Anxiety Disorders: Symptoms and Causes

Anxiety can be overwhelming, but it’s important to remember that help is available. By implementing self-care strategies and seeking professional help when necessary, you can manage your anxiety and live a healthier, more fulfilling life.

If you’re struggling with anxiety and looking for guidance, reach out to Connected Brain Counseling. We offer professional therapy services designed to help you cope with anxiety and regain control of your mental health. Contact us today for a free consultation and take the first step toward a calmer, more balanced life.

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Pauly Munn, MA, LPC

Individual & Couples Counselor; Neurofeedback Clinician; EMDR-Trained (PhD Candidate)

Pauly is a Colorado native who received his MA in Clinical Mental Health Counseling at Regis University, and is a current doctoral candidate for a PhD in Clinical Psychology program at Fielding Graduate University. Pauly is an empathetic counselor who believes in a compassionate, yet direct approach to therapy. Pauly believes his clients are the experts of their experience. Through a collaborative lens, clients who work with Pauly are able to gain meaningful insight into their experience which in-turn provides the essential resources for navigating change and/or healing emotional wounds. Pauly utilizes an integrated trauma-informed lens blended with evidence-based modalities including ACT, CBT, EFT, and more. Pauly specializes in working with adult individuals and couples, with several years of experience working directly with a broad range of presenting challenges including relationship challenges, PTSD & complex trauma, substance use disorders, mood disorders, personality disorders, and more. More importantly, Pauly believes in building a safe space in which each and every one of his clients feels seen & heard. Pauly identifies as a Latino-American, and is passionate about conducting therapy utilizing a social justice & diversity-informed lens. Pauly has a strong background working with multicultural identities, and believes in the importance of recognizing our unique differences. Pauly loves staying active through basketball, tennis, volleyball, hiking, dancing, strength training, and more. Additionally, Pauly spends time actively engaging in ongoing research projects in trauma, social justice, and neuropsychology.

Pauly's Specialties

  • Depression
  • Complex Trauma
  • Couples Counseling
  • EMDR Trained
Work With Pauly

Brianna Herrera, MA, LPCC

Individual & Couples Counselor; Neurofeedback Clinician

Brianna believes in a holistic approach to counseling, integrating mind, body, and spirit in her work with clients. She strives to help clients weave the various aspects of their lives together through a collaborative approach, meeting her clients where they’re at and partnering with them to create lasting change and a greater sense of wholeness in their lives. Brianna seeks to create a grounding and non-judgmental space where clients can explore their thoughts, emotions, and experiences with freedom and authenticity. She embraces a variety of evidence-based treatment modalities to best meet her clients’ specific needs and goals, such as trauma-informed CBT, DBT, mindfulness-based techniques, solution-focused therapy, emotion-focused therapy, and humanistic approaches. In her work with couples, Brianna focuses on helping partners improve communication, strengthen their emotional connection, and navigate challenges such as conflict resolution, intimacy issues, and life transitions. She believes that life-giving, functioning relationships are foundational to a person’s sense of well-being. Brianna is certified in facilitating both SYMBIS and Prepare-Enrich couples counseling sessions. In her free time, she can often be found adventuring outside with her husband and pup, hosting a game night, or enjoying time with community.

Brianna's Specialties

  • Couples + Dating Therapy
  • Pre/Postpartum
  • Anxiety
  • Women's Issues
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Sydney Focht, MA, LPC

Clinical Director & Counselor

I specialize in working with women in their 20s to 50s who struggle with self-worth, self-esteem, and the guilt that often comes with prioritizing themselves. Finding self-trust and the ability to feel worthy of happiness are common topics in my work. My clients tend to put off therapy because they downplay their struggles, describing their pain as ‘not that big of a deal.’ Many of them grew up in households where expressing emotions wasn’t encouraged and they are still looking for security now. My goal is to create a space where you feel completely free to be yourself—no pressure, no expectations. Therapy with me isn’t about either of us being ‘perfect’—it’s more about you feeling safe, seen, and supported as you figure things out in a way that works for you. I prioritize meaningful conversations that get to the heart of the issue, getting to the root and out of surface level conversation quickly. Going through my own therapy has given me a deeper understanding of what it’s like to be in the client’s seat, and it’s made me even more passionate about helping others find the support that truly works for them. My clients describe me as focused, compassionate, nonjudgmental, and down-to-earth. I truly love what I do and that comes through in my work! I’m a person-centered therapist, but I often integrate elements of Motivational Interviewing, CBT, and IFS.

Sydney's Specialties

  • Perfectionism
  • Eating Disorders
  • Grief/Loss
  • Women's Issues
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Cassandra Keller, MA, LPCC

Neurofeedback Clinician & Counselor (EMDR-Trained)

I support adults and teens (15+) who are ready to find relief from trauma, anxiety, depression, or feeling stuck in life, career, or identity transitions. Using a compassionate, trauma-informed, and integrative approach, I help clients reconnect with themselves and move toward balance and resilience. I’m EMDR-trained and draw from person-centered, gestalt, DBT, and somatic practices. Whether we’re working with the nervous system, processing painful memories, or exploring patterns with curiosity, my goal is to create a safe, collaborative space where you feel supported, present, and empowered to grow. I especially enjoy working with athletes, creative people, students, and outdoor adventurers who value resilience, beauty, and balance. Alongside therapy and grounding practices, I also offer neurofeedback as another powerful pathway for nervous system regulation and healing. Outside the office, you’ll often find me climbing, fly fishing, running trails, foraging, or relaxing in the grass under the aspens. My love for movement, play, and nature continually inspires how I show up with clients.

Cassandra's Specialties

  • Trauma and Developmental Trauma
  • Nervous System Regulation
  • Anxiety
  • Mind-Body Connection
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