Can Counselling Help Anxiety?

By Olga Barrows, MA, CCC

January 2026

Anxiety has become a part of our daily lives - at least for a lot of us. Worries about the future, finances, family or the state of our very chaotic modern world now accompany us on a regular basis. Sometimes these worries start getting out of control and become difficult to manage. At other times, we move beyond worry and into the realm of anxiety: ongoing, uncontrollable, and intrusive.

Often we think about anxiety as a negative way of thinking that simply needs to be stopped. If only we could adjust our thoughts and just think positively, then anxiety would go away… right? How hard could that be? But in reality, changing thoughts is not that easy because anxiety is not just a way of thinking. It is so much more than that. This is why changing thoughts as a way of dealing with anxiety is not always a solution. Or at least, it is not the full story. Anxiety doesn’t just live in our brain - it also lives in our body as a whole. Anxiety has a strong biological component. It often originates in our nervous system rather than in our mind. Anxious response often occurs as an overreaction to perceived or real danger. This almost instant process happens way before our big beautiful brain gets a chance to process potential danger. It is our survival response. It is an activation of our nervous system - a system that is conditioned to scan for danger in order to survive. Except, in situations where survival is not really in question - such as, at a grocery store or at a job interview - this activation can feel overwhelming, unwelcome or unhelpful.

So what can help us deal with anxiety? Shall we change the way we think or the way we feel? Shall we control our thoughts or our feelings? Shall we just think positively and it would go away? Do our bodies have anything to do with it? How about our nervous system?

Read on to learn about a few ways that counselling can help effectively manage and decrease anxiety:

1. Improved Awareness. In the counselling process, it helps to find out where your anxiety might stem from. Sometimes, anxiety is related to the unique ways that our nervous system is wired - or it may come on as a result of a traumatic event or an accident. Anxiety can also be chronic or temporary, mild or overwhelming. Anxiety can also be contextual (like specific phobias or social anxiety), or generalized (when a worry is constantly present and is not triggered by any specific event). When we know what triggers cause anxious response and how it feels, then we can address and transform our experiences.

2. Anticipation and Management. When we know our triggers and our unique reactions, then we can plan, prepare and effectively manage this activation of our nervous system. We start learning how to manage and reduce our anxious reactions and, subsequently, thoughts. Usually, when we are aware of the process, we are already half-way to managing it effectively. Knowing how we respond to events and situations can help us plan and prepare - and also feel more grounded in the moment.

3. Self-regulation. When we learn to notice anxious changes in our body, we also start to feel more capable at changing these responses. Through self-regulation of our physiological reactions, through grounding and mindfulness, we regain control, find inner strength and feel more confident in stressful situations. Self-regulation is ultimately a “muscle” that we can train - it helps us be more effective in reducing anxiety.

4. Deeper Roots. Through counselling we can also identify and address underlying roots of anxious responses, such as attachment trauma or stressful event. Sometimes anxiety stems from a traumatic accident such as a car crash or from more deeply rooted experiences, such as challenges in how we were brought up. Untangling the cause and effect of anxiety is very helpful in understanding how and when our brain and body became conditioned to respond in certain ways. Teaching our brain and nervous system to respond safely and effectively is also an essential part of the counselling process.

5. Making Sense. Once we start untangling and changing the emotional wiring around an anxious response, a lot of things start making sense - such as our fears and reactions in stressful situations. We start understanding our reactions better. Understanding what happens is usually a key to creating change. Once we can make sense of how we feel and why, we can change, improve and transform the experiences that previously seemed out of control.

6. Multiple Routes. Anxiety responds well to both cognitive and non-cognitive approaches. Cognitive approaches include CBT (cognitive behaviour therapy) and DBT (dialectical behaviour therapy) methods - both of them are based on identifying and transforming our mental and emotional responses to events. Non-cognitive approaches are also extremely helpful. They include polyvagal regulation and somatic work - both of these approaches target our nervous system and the self-regulating abilities of our body. A combination of both “brainy” approaches with body-based approaches is excellent at targeting and reducing anxiety in brain, emotional realm and body.

There are multiple ways and methods of addressing and reducing anxiety. Many of them are increasingly showing positive outcomes in anxiety treatment through counselling. Whichever route or technique you choose, please remember that you are already taking a huge step towards helping yourself find freedom from ongoing anxiety.

Counselling can help you deal with anxiety effectively. It can also contribute to the improved quality of life, increased self-awareness and a sense of safety when it comes to emotions.

Connect with me today to discuss how my counselling services in Coquitlam or online can help you deal with anxiety, find inner calm and regain a sense of self.

Anxiety doesn’t have to define your life - and you don’t have to confront it alone.

I am here for you.

(c) Olga Barrows, MA, CCC

January 2026