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5 Therapist-Approved Tips to Reduce Anxiety

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Anxiety can feel overwhelming, but small, intentional steps can make a big difference.

Our licensed therapists at Catholic Charities help clients navigate stress with practical, proven strategies.

Here are five things they often share to help reduce anxiety:

  • Breathe with Purpose – Deep breathing techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4) calm your nervous system and bring your body back to the present moment.
  • Name It to Tame It – Anxiety thrives in uncertainty. Labeling your emotions (“I’m feeling anxious because…”) helps reduce their intensity and gives you back control.
  • Ground Yourself – Engage your senses with the “5-4-3-2-1” method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This simple trick helps pull you out of anxious spirals.
  • Reframe Your Thoughts – Anxiety often tells us stories that aren’t true. Ask yourself: “Is this thought based on fact or fear?” Shifting your mindset can help reduce unnecessary worry.
  • Get Moving – Physical activity, even a short walk, releases tension and boosts mood. Movement signals to your brain that you’re safe and helps break the anxiety cycle.

Want to learn more?
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Our compassionate therapists are here to help. We offer counseling services that fit your needs, including virtual sessions, sliding scale fees, and specialized programs.

You don’t have to feel strong to be strong.

Call Catholic Charities today.

724-775-0758

All of our therapists are experienced and licensed. Why does that matter?

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Professional Expertise – Licensed therapists undergo extensive education, training, and supervision.

Ethical and Confidential Care – We adhere to strict ethical guidelines and confidentiality laws to ensure a safe and trusting environment.

Accountability and Oversight – We are regulated by licensing boards that ensure we meet high professional and educational standards.

Counseling Insights