Feeling on edge, stuck in your head, or bracing for the worst can be exhausting. If anxiety is shrinking your life in Peterborough (or nearby areas like Hampton, Orton, Werrington, Dogsthorpe, and Huntingdon), you’re not alone—and you don’t have to tackle it alone. This page explains what anxiety is, where it comes from, how it affects your mind and body, and practical steps—including grounding techniques—you can start using today. I also outline how counselling with an Adlerian, person-centred approach can help you feel steadier, clearer, and more in control.

What is anxiety?

Anxiety is your body’s built-in alarm system. It’s designed to keep you safe by scanning for threat and preparing you to respond. In healthy doses, anxiety nudges you to study for an exam, drive carefully in heavy rain, or speak up when something feels off.

Anxiety becomes a problem when the alarm keeps firing too often, too loudly, or for too long—even when there’s no real danger. That can look like:

• Constant worry (“what if…?” loops) that won’t switch off
• Physical symptoms (racing heart, tight chest, stomach issues, dizziness)
• Restlessness, irritability, trouble concentrating, poor sleep
• Avoiding places, people, or tasks that trigger fear
• Panic attacks (sudden surges of intense fear and physical sensations)

Common forms include generalised anxiety, social anxiety, health anxiety, panic, phobias, and OCD-type worries. Many people experience a blend.

Where does anxiety come from? 

Anxiety has many contributors. For most people it’s a combination rather than one cause.

1) Biology & the nervous system

Your autonomic nervous system constantly balances two gears:

• Sympathetic (fight/flight): speeds up heart rate, breathing, and vigilance.
• Parasympathetic (rest/digest): slows things down so you can recover.

If your system becomes sensitised—after stress, illness, trauma, poor sleep, or caffeine/alcohol—your “alarm” can trigger more easily and take longer to settle.

2) Life experiences

• Stress load: Work pressure, caring responsibilities, finances, exams.
• Loss/trauma: Accidents, medical events, bullying, abuse, or sudden changes.
• Learning & modelling: If worry was common in your family, your brain may have learned that “constant checking” = safety.

3) Thinking patterns (habits of mind)

• Catastrophising: Leaping to worst-case scenarios.
• Intolerance of uncertainty: Feeling unsafe unless you have total certainty.
• Safety behaviours: Over-researching, seeking reassurance, avoiding triggers. These provide short-term relief but keep anxiety going.

4) Body/health factors

• Sleep debt, blood sugar dips, thyroid issues, hormonal shifts, and stimulants (caffeine, energy drinks, nicotine) can all amplify anxiety sensations.

5) Environment & culture

Social media overload, 24/7 news, and fast-paced living can keep your threat system “on”. Local pressures—commutes on the A47, school inspections, job market changes in Peterborough—add context to your stress load.

Learn more in my blog: How the Pandemic Impacted Teen Mental Health in the UK

How anxiety affects the body (and why it feels so real)

Anxiety is a whole-body event, not “just in your head”. Common effects include:

• Heart racing / chest tightness: Adrenaline prepares you to act.
• Shallow breathing / dizziness: Over-breathing lowers CO₂, causing light-headedness and tingling.
• Tense muscles / jaw clenching: Your body braces for action.
• Stomach issues: Digestion slows (butterflies, nausea, IBS-like symptoms).
• Hot flushes / sweating / shaking: Energy mobilises and releases.
• Tunnel vision / ringing in ears: The brain narrows focus to perceived threat.
• Foggy thinking: The “thinking brain” (prefrontal cortex) goes partially offline while the alarm runs the show.

These sensations are uncomfortable but not dangerous. Understanding the biology is the first step in reducing fear of the sensations themselves.

What you can do about anxiety (practical steps)

Think in three layers: immediate grounding, daily regulation, and deeper change.

A) Immediate grounding (for when anxiety spikes)

These techniques help your nervous system settle in the moment. Practise daily so they’re easy to use when you need them.

1) Box breathing (4–4–4–4)

1. Inhale through the nose for 4
2. Hold for 4
3. Exhale slowly for 4
4. Hold for 4
   Repeat 4–6 cycles. This restores CO₂ balance, slows your heart, and signals “safe”.

2) The 5–4–3–2–1 senses reset

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
  Name them out loud if you can. This anchors you in the present.

3) Physiological sigh

Two short inhales through the nose, one long exhale through the mouth. Repeat 3–5 times to reduce breathlessness.

4) Orienting

Turn your head slowly and look around the room or outdoor space, naming landmarks (“window, blue chair, doorway”). Remind your brain: “Right now, I’m safe in Peterborough, in my lounge.”

5) Progressive muscle relaxation

Tense a muscle group for 5 seconds, then release for 10. Start with hands/forearms, move to shoulders, face, chest, legs. This discharges built-up tension.

6) Temperature shift

Splash cool water on your face or hold a cold pack to cheeks/eyes for ~30 seconds. This stimulates the “dive reflex” and down-shifts arousal.

Tip: Build a small grounding kit—peppermint gum, a smooth stone, a calming scent, and your favourite grounding script saved on your phone.

B) Daily regulation (habits that reduce overall anxiety)

• Sleep routines: Aim for consistent times; dim screens 60–90 minutes before bed.
• Caffeine audit: Reduce coffee/energy drinks (especially after midday).
• Move your body: Walks around Ferry Meadows, gentle cardio, yoga—little and often regulates mood and sleep.
• Balanced meals: Regular protein + slow carbs stabilise blood sugar (less jittery).
• Boundaries with news/socials: Batch checks; unfollow accounts that spike anxiety.
• Connection: Talk to someone you trust; anxiety shrinks in safe company.
• Values-based activity: Do one small thing daily that aligns with what matters (family time, creativity, nature)—this counters avoidance.

C) Deeper change (with counselling)

While tools help, lasting relief often comes from changing the patterns underneath the worry. In counselling we might:

• Map your anxiety cycle: What triggers it, how you respond, what keeps it going.
• Work with thoughts compassionately: Learn to notice catastrophic predictions and test them gently, without self-criticism.
• Reduce safety behaviours: Gradual experiments (e.g., fewer reassurance checks) that rebuild confidence.
• Process root causes: Past experiences, losses, or current stressors that sensitised your system.
• Build self-worth & belonging: From an Adlerian perspective, anxiety often eases when we feel more connected, capable, and purposeful in our community.
• Create an exposure ladder: If fear is narrowing your life (driving, social events, work tasks), we plan graded steps so the alarm re-learns safety.
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What to expect from anxiety counselling with me 

• A warm, confidential space: No judgement—just steady support.
• Tailored plan: We decide together what to focus on (panic, social anxiety, health worry, etc.).
• Practical tools: Grounding and breathing you can use anywhere (work, school run, city centre).
• Flexible format: In-person in PE3 or secure online sessions if that suits your schedule.
• Local understanding: Many clients I see in Peterborough juggle busy commutes, family life, or shifts; we fit therapy around real-life demands.

You don’t have to be “really bad” to start therapy. If anxiety is limiting your sleep, work, relationships, or enjoyment—even a little—earlier support is easier and faster.

A note on panic attacks

Panic symptoms (chest tightness, dizziness, tingling, breathlessness) feel dangerous but are driven by adrenaline and breathing changes. They peak within minutes and pass. Your job is to ride the wave, not fight it:

1. Name it: “This is a panic surge. It’s uncomfortable, not harmful.”
2. Slow it: Box breathing or physiological sighs.
3. Ground: 5–4–3–2–1 senses.
4. Stay where you are if safe: Avoid running away; let your brain learn “I can handle this.”

Seek urgent medical support if you have new chest pain, fainting, or symptoms that worry you medically. If you’re struggling with thoughts of harming yourself, please seek immediate help (NHS 111, your GP, 999 in an emergency, or Samaritans 116 123).

Frequently asked questions (FAQ)

How do I know if it’s anxiety or something medical?
Anxiety can mimic medical issues (heart, stomach, dizziness). It’s wise to get new or worrying symptoms checked by your GP. Once serious causes are ruled out, counselling can help you manage the sensations and reduce fear.

How many sessions will I need?
People often feel a shift within 4–6 sessions. Deeper, longer-standing patterns may take longer. We’ll review regularly and go at a pace that fits you.

Do you offer online sessions?
Yes—secure online sessions are available alongside in-person appointments in Peterborough (PE3). Many people choose a blend.

Can counselling help if my anxiety is “mild”?
Absolutely. Early support can stop anxiety from expanding into more areas of life. Small, consistent changes add up.

Will you teach me techniques or just talk?
Both. You’ll learn practical tools (breathing, grounding, sleep routines) and we’ll explore the roots and patterns that keep anxiety going, so you can make lasting changes.

Ready to take the next step?

If anxiety is dictating your choices, you deserve support. I offer confidential counselling in Peterborough and online. We’ll build skills to calm your body, untangle worry loops, and widen your life again.

• Areas served: Peterborough (PE3 and surrounds), Hampton, Orton, Werrington, Dogsthorpe, Bretton Park, Fengate,  Stanground, Walton, Fletton and all surrounding areas 
• Next step: Get in touch to discuss availability or ask questions.

Small steps count. Reaching out is the first one.

If you’re ready to take the first step, I’d be happy to hear from you.