Dealing with anxiety
7 November 2025
Progress, Not Perfection
The journey of healing from anxiety is seldom linear. It is more akin to a winding path with its share of inclines, plateaus and occasional dips. Some days, you may find yourself breathing with greater ease, feeling a lightness and a sense of calm that offers encouragement. Other days, the weight of anxiety may feel heavy once more and familiar challenges may resurface. It is crucial to understand and accept that these fluctuations are a normal and expected part of the healing process. Setbacks do not negate the progress you have already made, even though it may feel like you are “back to square one!”
Be patient and compassionate with yourself during these more challenging times. Celebrate the small achievements, acknowledge the moments of respite and recognise that even on difficult days, you are still moving forward. Healing takes time and comparing your journey to an idealised or perfect state, no matter how glossy the image may be, is counterproductive. Instead, focus on each small steps you are taking, the coping strategies you are learning and the resilience you are cultivating. Remember, even when it doesn't feel like it, you are consistently doing better than you think. Keep going and trust in yourself and the ongoing process of your healing journey.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo#HealingJourney #MentalHealthSupport #ProgressNotPerfection
31 October 2025
Co-Regulation is Real
In times of anxiety, it can feel like you're all alone in your struggle. However, co-regulation is a powerful tool that reminds us we don't have to face these moments by ourselves. Co-regulation involves seeking comfort and calm from others, allowing their presence to help regulate our own nervous system.
Imagine two people hugging or sitting side-by-side, with nervous system icons connecting between them. This visual represents the idea that our nervous systems are interconnected and can influence each other. When you feel anxious, reaching out to a friend or sitting beside someone calm can make a significant difference. Even spending time with a pet can provide the same soothing effect.
Your nervous system takes cues from those around you. When you are in the presence of someone who is calm and composed, your body can mirror that state, helping to reduce your anxiety. This phenomenon is not just psychological; it's rooted in neuroscience. The calming presence of others can help regulate your emotions and bring a sense of peace.
So, the next time you feel overwhelmed, remember that you don't have to self-regulate alone. Call a friend, sit beside someone calm, or cuddle with your pet. Let calm be contagious and allow the support of others to help you find your balance.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #CoRegulation #YouAreNotAlone
17 October 2025
The Role of Rest
In the relentless whirlwind of anxious thoughts and heightened physical tension, the need for deep and restorative rest becomes paramount. This extends beyond simply accumulating hours of sleep; it encompasses a profound "soul rest" – a deliberate turning away from the pressures and demands that fuel anxiety. It involves consciously choosing to disengage from the constant stream of information, expectations and self-imposed obligations that can keep our minds in a state of perpetual alert.
Allowing yourself to pause, without guilt or justification, is an essential act of self-care in managing anxiety. This might involve intentionally creating moments of quiet stillness, engaging in activities that bring you joy and relaxation or simply giving yourself permission to do nothing at all. Turning towards peace might look different for everyone – perhaps it's spending time in nature, listening to calming music, practicing gentle movement or engaging in a creative outlet. Remember, prioritising rest is not a luxury but a fundamental necessity for an anxious mind seeking respite and rejuvenation. You are absolutely allowed to step back, breathe deeply and turn towards the quiet sanctuary of peace.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #RestIsHoly #MentalRest #PauseAndBreathe #AnxietyRecovery
3 October 2025
Letting Go of Control
A significant undercurrent of anxiety often stems from a deep-seated desire to exert control over aspects of our lives that are inherently uncontrollable. We strive to predict outcomes, manage uncertainties and maintain a sense of perfect order in a world that is often unpredictable and chaotic. This relentless pursuit of control can become a breeding ground for further worry and fear. Peace often begins with a conscious act of surrender – acknowledging that I do not have to and indeed cannot, hold everything together, especially, at the same time.
This act of surrender is not about resignation or giving up; rather, it is about recognising the limits of our influence and finding freedom in releasing the need to dictate every outcome. By accepting that some things are beyond our direct control, we free up mental and emotional energy that was previously consumed by unsuccessful attempts to manage the unmanageable. This shift in perspective allows us to focus on what we can influence – our own thoughts, actions and responses to the present moment. Embracing surrender fosters a sense of trust in the natural flow of life and cultivates a profound inner peace that transcends the need for constant control.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #Surrender #LetGoAndLetGod #TrustTheProcess #InnerPeace
19 September 2025
Music for Mood Regulation
Music has a profound impact on our emotions and can be a powerful tool for mood regulation. When anxiety strikes, creating a "Calm Me Down" playlist can help channel that anxious energy into a more peaceful state. Imagine headphones with floating music notes and calm colours, setting the tone for relaxation.
Here's how you can curate your playlist:
Slow tempo: Choose songs with a slow tempo to help slow down your heart rate and create a sense of calm. The gentle rhythm can soothe your mind and body.
Soft vocals: Opt for tracks with soft vocals that are easy on the ears. The soothing sound of a gentle voice can provide comfort and reduce anxiety.
Steady rhythm: Select music with a steady rhythm to create a sense of stability. The consistent beat can help regulate your breathing and promote relaxation.
Music can literally change your heart rate and influence your mood. By pressing play on your "Calm Me Down" playlist, you can create a peaceful environment that supports self-regulation and emotional healing. So, the next time you feel anxious, let the power of music guide you to a calmer state.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo#AnxietyReliefPlaylist #SelfRegulation #MusicTherapy
12 September 2025
Calming the Nervous System to Ease Anxiety
Anxiety often begins in the body before we even notice it in the mind. Our nervous system, designed to protect us, can misfire — interpreting stress or uncertainty as danger. This triggers the sympathetic “fight or flight” response, flooding us with adrenaline, tightening muscles and making it difficult to think clearly. The key to managing anxiety lies in helping the body feel safe again.
Calming the nervous system involves shifting into the parasympathetic state — often called “rest and digest.” One of the most effective ways to do this is through the breath. Slow, intentional breathing, especially with extended exhales, sends a signal to the brain that we are safe. Other methods include grounding exercises, like pressing your feet into the floor or noticing five things you can see. Gentle movement, such as walking or stretching, also helps discharge anxious energy.
Nervous system regulation is not about avoiding anxiety, but building a sense of inner safety. Over time, this creates resilience — the ability to move through anxious moments with greater ease. With practice, we can teach our bodies that not every stressor is a threat and in doing so, invite more calm, presence and self-trust into our daily lives.
#AngeloCampagna #MentyBWithAngelo #CalmTheNervousSystem #NervousSystemRegulation #MindBodyConnection #BreathworkForCalm #GroundingTechniques #BuildInnerSafety #EmotionalResilience
5 September 2025
Journal It Out
In the hustle and bustle of daily life, anxiety can often feel like an unwelcome guest that refuses to leave. One effective way to manage these anxious thoughts is through journaling. By putting pen to paper, you can transfer your worries from your mind to the page, creating a sense of relief and clarity.
Imagine an open journal with prompts or handwritten lines. This visual can serve as a gentle reminder to take a moment for yourself and write down your thoughts. Here are some prompts to get you started:
✍️ What am I afraid might happen?: Acknowledge your fears by writing them down. This can help you understand the root of your anxiety and see it from a different perspective.
✍️ What is actually happening?: Ground yourself in the present moment by describing your current situation. This can help you differentiate between your fears and reality.
✍️ What can I control right now?: Focus on the aspects of your situation that you can influence. This can empower you to take actionable steps and regain a sense of control.
Journaling is a powerful tool for mental health. It allows you to process your emotions, gain insights, and find solutions. So, the next time anxiety starts to build up, remember to journal it out. Your mind will thank you.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #AnxietyJournaling #MentalHealthMatters #TherapyTools
29 August 2025
You Are Not Alone
The insidious nature of anxiety often lies in its ability to create a profound sense of isolation. In the midst of racing thoughts and overwhelming feelings, it can feel as though you are navigating this disorderly landscape entirely on your own. However, it is vital to remember this fundamental truth: You Are Not Alone. Countless individuals, from all walks of life, are navigating similar paths, grappling with their own experiences of anxiety. Recognising this shared human experience can be a powerful antidote to the feeling of being uniquely burdened.
Breaking the silence surrounding anxiety is a crucial step towards fostering connection and support. When we openly share our struggles, we create opportunities for empathy, understanding and the exchange of coping strategies. Talking about your anxiety, naming its specific manifestations and acknowledging its impact can tear down the walls of isolation. By fostering a community of shared experience, we can collectively lighten the burden of anxiety and remind each other that we are indeed in this together. Let's continue to build a culture of openness and support, where vulnerability is embraced and no one need carry the weight of anxiety alone or in silence. If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #CommunitySupport #MentalHealthAwareness #WeAreInThisTogether
22 August 2025
Ride the Wave
Anxiety can often feel like a relentless wave crashing over us, threatening to pull us under. However, instead of fighting against it, we learned to ride the wave. This approach can transform our experience of anxiety, making it more manageable and less overwhelming.
Imagine an ocean wave animation or water brushstroke art. This visual can serve as a reminder of the natural ebb and flow of our emotions. Here's how you can ride the wave of anxiety:
🏄♀️ Notice it: The first step is to acknowledge the presence of anxiety. Instead of trying to suppress or ignore it, simply notice it. Recognise that it's a part of your current experience.
🌊 Let it crest: Allow the anxiety to reach its peak. This might be uncomfortable but remember that it's a temporary state. Just like a wave, anxiety will rise and eventually crest.
🏖️ Watch it pass: As the wave of anxiety begins to subside, observe it without judgement. Notice how the intensity decreases and the feeling starts to fade away.
Every wave ends and so will this feeling. By adopting this mindset, you can navigate through anxiety with greater ease and resilience. Remember, you have the power to ride the wave and come out stronger on the other side.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #RideTheWave #AnxietyManagement #EmotionalResilience
14 August 2025
Coping with Physical Symptoms
Anxiety is not merely a mental phenomenon; it intricately weaves itself into the very fabric of your physical being. The racing heart pounding in your chest, the constricting tightness that grips your breath, the unsettling shallowness of your respiration these are not abstract ideas but real, bodily manifestations of your nervous system responding to a perceived threat. Importantly, experiencing these symptoms does not mean you are broken or malfunctioning. Rather, they are rooted in the innate design of your physiology, an ancient survival mechanism that has simply been activated in response to internal worries rather than external danger.
Understanding and naming these physical signs as part of the anxiety experience is a vital first step toward reclaiming a sense of control. Once you recognise them for what they are signals rather than defects, you can begin to respond with intention rather than fear. Tools such as slow, deep diaphragmatic breathing can regulate your heart rate and send calming signals to your brain. Progressive muscle relaxation, tensing and releasing different muscle groups, can dissolve tension held silently in the body. Mindfulness and grounding practices help you notice sensations without judgement, fostering a sense of acceptance and reducing emotional reactivity.
You are not alone in feeling anxiety physically; countless others experience the same sensations. With practice, you can learn to work with your body rather than against it, soothing its stress responses and building resilience. Anxiety may arise, but it does not have to rule your body—or your life.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #AnxietySupport #BodyAndMind #CopingTools #HealingJourney
08 August 2025
Grounding Techniques (5-4-3-2-1)
In moments of overwhelming anxiety, grounding techniques can be a lifeline. The 5-4-3-2-1 method is a simple yet effective way to bring yourself back to the present moment and calm your mind. This technique involves using your senses to reconnect with your surroundings and remind your body that you are safe.
Imagine a minimalist layout with five senses listed and matching icons. This visual aid can help you follow the steps more easily. Here's how it works:
👀 5 things you can see: Look around and identify five things you can see. It could be anything from a piece of furniture to a picture on the wall. 🖐️ 4 things you can touch: Find four things you can physically touch. Feel the texture and temperature of these objects. 👂 3 things you can hear: Listen carefully and identify three sounds you can hear. It could be the ticking of a clock or the sound of birds outside. 👃 2 things you can smell: Take a deep breath and identify two scents you can smell. It could be the aroma of coffee or the scent of fresh flowers. 👅 1 thing you can taste: Focus on one thing you can taste. It could be the lingering taste of a meal or a sip of water.
By engaging your senses, you can ground yourself in the present moment and reduce the intensity of your anxiety. This technique is a powerful tool for somatic healing and emotional regulation. So, the next time you feel overwhelmed, remember to use the 5-4-3-2-1 method to ground yourself and remind your mind that you are safe.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #Grounding #AnxietyTools #SomaticHealing
01 August 2025
Faith and Fear
Let’s make one thing clear, faith neither offers a magical shield against the presence of anxiety nor does it promise an existence devoid of fear. Instead, faith acts as a steadfast anchor, providing stability and strength as you navigate the tumultuous waves of anxious feelings. Even in the depths of fear and uncertainty, the words of scripture, such as "Do not be afraid, for I am with you" (Isaiah 41:10), can serve as a powerful reminder of a constant and unwavering presence. Faith offers a framework of hope and trust that extends beyond our immediate circumstances.
Spiritual support can be an invaluable resource when grappling with anxiety. Connecting with your faith community, engaging in prayer or meditation and reflecting on spiritual teachings can provide solace, guidance, and a sense of belonging. This doesn't negate the reality of your anxiety but rather offers a deeper perspective and a source of inner strength to draw upon. Even in moments when fear feels overwhelming, faith can anchor you to a sense of peace and the assurance that you are not alone in your struggles. Exploring the intersection of faith and anxiety can reveal profound pathways to resilience and a deeper understanding of your inner resources. If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo#FaithOverFear #AnxietyAndFaith #SpiritualSupport #GodIsWithYou #YouAreNotAlone
25 July 2025
Breathe With Me
In today's fast-paced world, anxiety has become a common companion for many of us. It often sneaks up on us, disrupting our peace and hijacking our breath. But there's a simple yet powerful technique that can help us regain control and calm our minds: the 4-7-8 breathing method.
Imagine a calming animation or graphic showing a breathing circle expanding and contracting. This visual aid can guide you through the process, making it easier to follow. Here's how it works:
Inhale deeply for 4 seconds, allowing your lungs to fill with air.
Hold your breath for 7 seconds, letting the oxygen circulate through your body.
Exhale slowly for 8 seconds, releasing all the tension and stress.
Repeat this cycle four times, and you'll feel your nervous system reset. This technique not only helps in reducing anxiety but also promotes mindful breathing and emotional regulation. It's a quick and effective way to bring yourself back to the present moment and find inner peace.
So, the next time anxiety tries to take over, remember to breathe with me.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #AnxietyRelief #MindfulBreathing #EmotionalRegulation
17 July 2025
Grounding in the Present
When the tentacles of anxiety reach out, pulling you into a whirlwind of "what ifs?" and future uncertainties, the simple act of grounding yourself in the present moment can be a powerful anchor. Try taking conscious breaths, drawing it in slowly and releasing it gently. Shift your focus to the physical sensations around you. Notice the feeling of your feet firmly on the ground, the texture of your clothing against your skin or the subtle sounds in your immediate environment. Engaging your senses in this way brings you back to the tangible reality of the here and now.
Grounding techniques serve as vital tools in navigating the turbulent waters of anxiety, also referred to as orienting. By intentionally directing your attention to the present, you interrupt the cycle of overwhelming thoughts that often fuel anxious feelings. Simple yet effective practices, such as deep breathing exercises, focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste or even holding a comforting object like a warm mug, can recalibrate your awareness. These practices serve as gentle reminders that you are presently navigating this moment and you possess the inherent strength to cope with it. Cultivating mindfulness and incorporating grounding techniques into your daily routine can be invaluable allies on your journey to managing anxiety and fostering a sense of calm amid the storm.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #Mindfulness #AnxietyTools #GroundingPractice #HereNow
10 July 2025
Name It to Tame It
When anxiety strikes, it can feel overwhelming and all-consuming. But there's a simple yet effective technique that can help you regain control: naming your emotions. This method is rooted in neuroscience and can significantly reduce the intensity of your feelings.
Imagine a brain illustration with labelled emotions like "worry," "fear," "shame," and "overwhelm." This visual representation can help you identify and label your emotions more easily. Here's how it works:
When you feel anxious, pause and name the emotion out loud.
For example, say: 🗣️ “I feel nervous.” 🗣️ “I feel overwhelmed.”
By labelling your emotions, you acknowledge their presence and give them a name. This act of naming can create a sense of distance between you and the emotion, making it less overpowering. It's not just talk; it's neuroscience. Studies have shown that labelling emotions can activate the brain's prefrontal cortex, which is responsible for regulating emotions and reducing their intensity.
So, the next time you feel anxious, remember to “Name It To Tame It”. This simple technique can be a powerful tool in your mental health toolkit, helping you navigate through challenging emotions with greater ease.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #NameItToTameIt #MentalHealthTips #AnxietySupport
3 July 2025
Naming Anxiety
Anxiety thrives in the shadows, gaining power through unspoken fears and nameless dread. The initial act of identifying what you're feeling – "I am anxious", "I feel overwhelmed" or even simply, "I'm not okay right now" – is a profound step toward reclaiming your inner landscape. This is not an admission of defeat, rather a courageous act of emotional honesty. By giving your anxiety a name, you begin to understand its contours, its triggers and its impact. It transforms from an amorphous threat into a tangible experience that can be examined and addressed.
Recognising that anxiety is a common human experience is crucial in this process. You are not an anomaly for feeling this way. Acknowledging these emotions, instead of suppressing them, allows you to move towards effective coping strategies and seek appropriate support. Naming anxiety can be a challenging first hurdle, requiring vulnerability and self-awareness. However, this act of emotional honesty fosters self-compassion, reminding you to treat yourself with kindness during moments of distress. Help break the collective silence surrounding anxiety and initiate open conversations, fostering understanding and support for us and others.
If something in this post resonated with you and you're feeling the need for support, you're not alone. I'm here to walk alongside you, at your pace. You can book an appointment directly through my website whenever you're ready.
#AngeloCampagna #MentyBWithAngelo #AnxietyAwareness #MentalHealthMatters #EmotionalHonesty #SelfCompassion