We hear a lot about stress—but what does it actually mean when your body goes into a stress response?

This blog will walk you through the basics:

• What a stress response is
• Why your body reacts the way it does
• How it connects to your emotions
• And how it links to anxiety

Let’s break it down simply.

What is a Stress Response?

Your stress response is your body’s built-in survival system. It’s designed to protect you when your brain senses any kind of threat—real or perceived.

So when something feels stressful or overwhelming, your nervous system reacts automatically to help you cope. That might mean:

• Your heart rate speeds up
• Your breathing becomes shallow
• Your muscles tense
• You feel wired, agitated, or frozen

You’re not choosing these responses—they’re built into your biology.

This is called the fight, flight, freeze, or fawn response. And it’s controlled by your autonomic nervous system, which operates largely outside of your conscious awareness.

What Triggers a Stress Response?

It doesn’t have to be a major crisis.

Your brain can interpret all sorts of things as a “threat”, including:

• A difficult conversation
• Being ignored or rejected
• A crowded room
• Uncertainty or pressure
• Even your own negative thoughts

Sometimes we know we’re stressed, but often the stress response kicks in before we’re fully aware. This is known as neuroception (Porges, 2011)—your nervous system constantly scanning for safety or danger without needing your conscious input.

So yes — your stress response can be both conscious and subconscious.

The 4 types of Stress Responses

Most people have heard of “fight or flight,” but there are four main ways your body might react to stress:

1. Fight – You feel defensive, angry, or reactive. You might raise your voice or feel the urge to take control.
2. Flight – You feel anxious or overwhelmed and want to escape, leave the situation, or distract yourself.
3. Freeze – You shut down or go blank. It might feel like you’re numb, zoned out, or stuck.
4. Fawn – You try to keep the peace, avoid conflict, and focus on pleasing others to feel safe.

These are all adaptive responses—your nervous system’s way of protecting you. And over time, you might notice that you tend to default to one more than the others, especially if it helped you cope in the past.

How is the Stress Response Connected to Emotions?

Your stress response and emotions are closely connected.

Every emotion you feel—fear, anger, shame, sadness, even joy—has a physical element. Your brain and body are always in conversation.

For example:

• If you feel rejected, you might go into fawn mode.
• If you feel threatened, you might enter fight or flight.
• If you feel powerless or stuck, you might freeze.

Sometimes it’s the emotion that triggers the response. Other times, your body reacts first—and your mind scrambles to figure out why.

Research shows that chronic stress affects emotional regulation, particularly in brain areas like the amygdala and prefrontal cortex (McEwen, 2004). This is why, when your stress response is constantly triggered, you might feel emotionally reactive, disconnected, or overwhelmed—even when nothing obvious is happening.

So Where does Anxiety Fit In?

Anxiety is what can happen when your stress response stays switched on—especially when your nervous system doesn’t feel safe, even if your environment is safe.

Your brain starts scanning for danger, overanalysing situations, expecting the worst, or trying to control everything just to feel OK.

This is a protective pattern, not a personal flaw. Your body is simply trying to help you cope.

This is particularly true for people with high-functioning anxiety, who may appear calm and capable on the outside, but feel on edge, exhausted, or emotionally flooded underneath.

What Helps?

The first step is awareness. When you can recognise your own stress response, you can start to meet it with compassion instead of criticism.

Try asking:

• “What might my nervous system be reacting to?”
• “Do I feel safe right now?”
• “What do I need in this moment?”

And then gently regulate your nervous system with grounding techniques:

• Deep, slow breathing
• Moving your body
• Journalling or naming what you’re feeling
• Pausing before reacting
• Practising self-compassion

Over time, this builds emotional resilience. You learn to respond rather than react—and to support yourself in a way that feels safe and sustainable.

Final Thought

Your stress response is not a flaw—it’s a sign your body is trying to protect you.

But if it’s getting triggered too often, or staying on for too long, it can affect how you feel emotionally, physically, and mentally.

Understanding how your stress response works is a powerful step toward healing anxiety, regulating your emotions, and learning to feel safer in your body.

This is exactly what I explore in my eBook Self-Awareness Is My Superpower — because once you understand what’s going on inside, you can stop feeling overwhelmed and start feeling in control.

LINK TO EBOOK

You deserve to feel calm, connected, and in charge of your life—and self-awareness is where that begins.

The post What is a Stress Response? appeared first on Clearmind Therapy.

Maybe you find yourself overthinking, struggling to switch off, or feeling on edge for no obvious reason. If so, you might be lacking emotional containment—a skill that helps you manage feelings without becoming overwhelmed.

Let’s break it down.

What is Emotional Containment?

Emotional containment is your ability to hold, process, and manage emotions without them spilling over or feeling too intense. Think of it like a sturdy container: when it’s strong, emotions stay manageable. When it’s weak or missing, emotions flood in, making you feel anxious, reactive, or completely drained.

Many people with anxiety struggle with emotional containment. Instead of feeling emotions and letting them settle, they either:

• Overthink them – analysing every detail to gain control.
• Suppress them – pushing emotions down until they resurface as stress or exhaustion.
• Seek external reassurance – looking to others to help them ‘contain’ feelings.

The result? Constant mental noise, heightened anxiety, and a sense of never quite feeling in control.

Why does a Lack of Emotional Containment Lead to Anxiety?

When emotions feel overwhelming, the brain tries to manage them in the only way it knows how—through thoughts. This is why anxiety often shows up as overthinking, worry, and racing thoughts.

Here’s how it plays out:

• A difficult feeling arises.
• Instead of processing it, you analyse it, trying to ‘think’ your way out of it.
• The brain doesn’t find a solution, so the cycle repeats.

Without containment, emotions feel too big to handle, leaving you feeling powerless and mentally exhausted.

Where does Emotional Containment Come From?

While childhood experiences shape our ability to contain emotions, stressful life events, trauma, and even ongoing highpressure environments can weaken containment over time. The good news? Just as it can be impacted by experience, it can also be rebuilt through intentional practice.

For many of us, emotional containment is something we absorb in childhood. When we’re young, we look to the adults around us to help us regulate big emotions. If they respond calmly and teach us how to manage feelings, we learn that emotions are safe and won’t overwhelm us.

But if emotions were dismissed, ignored, or felt too big for the adults around us, we may have grown up without the tools to contain them ourselves. This can leave us feeling like emotions are unpredictable or something to be feared—leading to anxiety, overthinking, or shutting down altogether.

The good news? No matter what your early experiences were, you can strengthen emotional containment as an adult.

Signs you Might Struggle with Emotional Containment

• Feeling overwhelmed by emotions, even small ones.
• Finding it hard to name or describe how you feel.
• Overthinking as a way to avoid emotions.
• Feeling disconnected but still experiencing anxiety.
• Looking to others to help you ‘hold’ difficult feelings.

How to Strengthen Emotional Containment

Try this: Close your eyes and picture a sturdy container—maybe a strong wooden box or a glass jar. When emotions feel overwhelming, imagine placing them inside, knowing you can return to them when you’re ready. This simple visualisation can help create a sense of control.

The good news? Emotional containment is a skill. With practice, you can improve it and feel more in control of your emotions.

1. Name what you feel – Simply labelling an emotion (‘I feel frustrated’) reduces its intensity and stops it from spiralling into anxiety.
2. Create a mental container – Visualise a strong, safe box inside you, where emotions can sit without overwhelming you.
3. Practise sitting with emotions – Instead of avoiding feelings, pause and notice them. Try journalling or deep breathing.
4. Self-soothe without external reassurance – Learn to regulate emotions through grounding techniques, movement, or selfcompassion.
5. Strengthen emotional boundaries – If you absorb others’ emotions easily, remind yourself: ‘Their feelings are theirs to hold, not mine.’

Final Thoughts

Emotional containment isn’t something you either have or don’t— it’s a skill that can be strengthened at any stage of life. You’re not ‘bad at handling emotions’—you just need the right tools, and those can be learned.

Anxiety often isn’t about having ‘too many’ emotions—it’s about not knowing how to hold them safely. If emotional containment wasn’t something you learned early on, that’s okay. You can start now.

Try naming how you feel today and see what happens. Small steps can make a big difference.

👉 If you found this helpful, sign up for my weekly newsletter where I share insights, tools, and strategies to help you manage anxiety and build emotional resilience.

References

• Borkovec, T. D., Alcaine, O. M., & Behar, E. (2004). Avoidance theory of worry and generalized anxiety disorder. Generalized Anxiety Disorder: Advances in Research and Practice, 77-108.
• Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299.
• Siegel, D. J. (2012). The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. New York: Bantam Books.

The post How Understanding Emotional Containment can Help with Anxiety appeared first on Clearmind Therapy.

For many of us, it’s not the voice of support—it’s the voice of:

• Self-criticism – “Why can’t I just get over this?”
• Doubt – “What if I mess this up?”
• Comparison – “Everyone else seems to handle things better than me.”

When we’re constantly hard on ourselves, it can leave us feeling stuck, overwhelmed, and even more anxious. Instead of helping us move forward, it can make everything feel heavier.

The Shift that Changed Everything for Me

For a long time, I thought self-compassion meant softening my inner voice, being kinder to myself, and practicing mindfulness. But when anxiety showed up—when I felt overwhelmed, exhausted, or doubted myself—kindness didn’t always feel like enough. That’s when I discovered fierce self-compassion, and it changed everything.

Why Self-Compassion Matters for Anxiety

The world can feel overwhelming at times—whether it’s personal challenges, social pressures, or unsettling news. When life feels chaotic, our inner voice can either be a source of comfort or a harsh critic. Science backs this up—Dr. Kristin Neff’s research found that self-compassion actually lowers stress and anxiety. When you speak to yourself with kindness instead of criticism, it signals to your brain that you’re safe—helping to calm your nervous system.
Research by Dr. Kristin Neff (2003) shows that people who practice self-compassion experience lower levels of stress and anxiety. Why? Because when you speak to yourself with kindness instead of criticism, it signals to your brain that you’re safe—helping to calm your nervous system.

Self-compassion isn’t about ignoring problems or pretending everything is fine. It’s about acknowledging struggles without selfjudgment and responding to yourself the way you would to a friend.

Come Again???? Compassion Isn’t Just Soft—It’s Strong, Too?

Fierce self-compassion isn’t about being aggressive—it’s about standing up for yourself with the same care and determination you would show to a loved one. It’s knowing when to be kind and when to be firm, and recognising that self-compassion sometimes looks like tough love.

Dr. Neff describes two sides of self-compassion:

1. Tender self-compassion – Offering yourself warmth, care, and understanding.
2. Fierce self-compassion – Setting boundaries, standing up for yourself, and taking action to protect your well-being.

Self-compassion isn’t just about being kind—it’s also about being strong. It’s about knowing when to rest and when to rise, when to comfort yourself and when to take action. Think of a mama bear protecting her cubs—strong, unwavering, and willing to step in when needed. That’s the energy of fierce self-compassion. While many of us are comfortable with tender self-compassion, fierce self-compassion is just as important. It’s not just about being kind to yourself—it’s about standing up for yourself, setting boundaries, and refusing to let self-doubt take over. It’s not just about being kind to yourself—it’s about honouring your needs, protecting your energy, and advocating for yourself when necessary.

Compassion isn’t just about offering yourself warmth—it’s also about knowing when to be firm. It’s about recognising that you deserve respect, boundaries, and care—just as much as anyone else. That’s the energy of fierce self-compassion. If someone you love was being treated unfairly, you’d step up for them, right? Fierce self-compassion is about showing up for yourself in the same way. It’s about recognising when you need to protect your energy, say no, or stop apologising for taking up space. Fierce self-compassion encourages you to show up for yourself in the same way you would for someone you care about.

Examples of Fierce Self-Compassion

If you struggle with setting boundaries or advocating for yourself, here are some examples of fierce self-compassion in action:

• Saying no without guilt – Turning down extra work when your plate is already full, even if you feel pressured to say yes.
• Speaking up for yourself – Addressing unfair treatment instead of brushing it off.
• Walking away from toxic relationships – Recognising when a relationship is harming your well-being and stepping back.
• Prioritising your own needs – Taking a break, resting, or making time for yourself without feeling selfish.
• Challenging negative self-talk – Actively reframing harsh inner criticism with self-supportive language.

Try This: A Self-Compassion Check-in

The next time anxiety shows up, try these steps:

1. Notice your inner voice – What are you saying to yourself in that moment?
2. Ask: Would I say this to a friend? – If the answer is no, your inner voice might be too harsh.
3. Reframe it with kindness – Instead of “I can’t handle this,” try “I’m doing my best, and that’s enough.”

💡 You don’t have to be positive all the time—you just have to be kinder to yourself.

Final Thoughts: The Power of Fierce & Tender Self-Compassion

Self-compassion isn’t just about soothing yourself in difficult moments—it’s about creating a foundation of resilience. Anxiety often feeds on self-doubt, but when you practice both tender and fierce self-compassion, you build the inner strength to handle life’s challenges with more ease.

If self-compassion feels unnatural at first, that’s okay. It’s not just about being kind to yourself—it’s about standing up for yourself, setting boundaries, and making sure you’re not the one getting left behind. Like any skill, it takes practice, but the more you do it, the easier it becomes. And trust me—it’s worth it. Anxiety often feeds on self-doubt. But the way you talk to yourself can either fuel that anxiety—or help calm it.

Start small. Notice your inner voice today and ask: Is this helping me or hurting me? A little more self-kindness can go a long way.

💡 If you found this helpful, this is just one of the many insights I share in my Self-Awareness Is My Superpower eBook. Inside, you’ll find real tools, guided exercises, and space to reflect—helping you not just understand self-compassion, but actually apply it in your daily life. If you’re ready to dive deeper into understanding yourself and building resilience, you can get your copy here

The post There’s Another Way: The Self-Compassion Shift that Changed Everything appeared first on Clearmind Therapy.

Anxiety and low self-worth have been part of my life for as long as I can remember. On the outside, I looked like I had it all together— successful, managing businesses, ticking all the boxes. But inside, I was constantly questioning myself. It shaped my thoughts, my choices, and how I moved through life—often without me even realising it.

It wasn’t always obvious. Sometimes it was relentless overthinking, the need to get it right, or that constant feeling of being on edge. Other times, it was full-blown panic, leaving me convinced something terrible was about to happen. I thought if I worked hard enough, achieved enough, or just kept going, I’d eventually feel better. But no matter what I did, the nagging sense of not being enough never really went away.

I now know I had high-functioning anxiety. I could hold it all together on the outside, but inside, I was constantly managing an internal storm. I didn’t recognise how much my self-worth was tangled up in my anxiety—how feeling ‘not enough’ kept me stuck in a cycle of overthinking and self-doubt.

When my Body Forced me to Listen

For years, I kept pushing through. And then, my body started keeping score. The tension, exhaustion, and gut issues became relentless. My IBS was so bad I struggled to do the school run, drive long distances, or even sit through meetings without worrying about my symptoms. I started avoiding people because I didn’t have the energy to pretend I was okay, the masks were getting heavier. It was affecting my parenting, relationship and I was trying to run a business, be a mum, wife and friend all while feeling completely drained.

Then Eczema flared up. One symptom would fade, and another would take its place. My body was in a constant state of distress, and I couldn’t outrun it anymore. I felt broken and lost.

Eventually, I went to the doctor, terrified of what they might say. I was screened for serious illnesses, but every test came back clear. Health anxiety made this part of my journey unbearable, but I knew I couldn’t keep going like this. I had tried everything— changing my diet, exercising, pushing through—but nothing was working. My symptoms just kept shifting. Something had to change, but I had no idea what.

The Moment Therapy Changed Everything

I decided to reach out to a therapist. While I was making changes on the outside, I also had a deep feeling that I also needed to look inside.

The moment that opened it all up for me was a simple question my therapist asked me… How have you coped? That’s a lot.

I remember hearing those words made me feel truly seen. It was like, for the first time, someone acknowledged the weight I had been carrying. And over the sessions as I opened up to my therapist, I realised I was speaking to myself too. I hadn’t noticed just how much I had been carrying inside—years of stress, insecurity, and unprocessed emotions.

Therapy gave me space to reflect, and in that space, I started to truly discover myself. It was the start of something bigger. Because I had room to think—to really sit with my experiences and start making sense of them. I wasn’t just managing anxiety anymore; I was learning about myself.

From Reflection to Purpose

That journey of self-reflection turned into curiosity, and curiosity turned into learning. I leaned into it—reading, researching, and exploring more about anxiety and self-awareness. And eventually, I took it further. What started as personal reflection led me down a path of deeper study, and years later, I found myself completing a master’s degree.

As part of my master’s, I chose to research what authenticity meant to me. It was an opportunity to really look at all parts of
myself—who I was, what shaped me, and how I had been showing up in the world. What I didn’t expect was how much deeper I was able to explore my own anxiety through self-study. Through my research, I could finally take a step back and see my experiences more clearly, connecting dots I had never noticed before.

I had spent years trying to think my way out of anxiety, but no mindset shift could undo the foundation I had built on self-doubt.

I needed more than surface-level changes. I realised that I had to address it all—mind and body. I had been trapped in a cycle of insecurity, feeling like I wasn’t enough, and that kept me stuck.

The Real Lightbulb Moment?

This was the moment I realised—I was the vessel carrying me toward my dreams, but I was running on empty. The aspirations were still there, but the thing driving me forward was breaking down. If I wanted lasting change, I had to fix this first.

Therapy allowed me to do that safely. I explored everything— breathing techniques, grounding exercises, movement, and ways to regulate my nervous system. It wasn’t just about one approach; it was about creating a foundation that allowed me to truly support myself. Anxiety doesn’t just exist in the mind—it’s something we feel physically too. And that’s where some of the biggest challenges lie. When we’re anxious, it can feel almost impossible to connect with ourselves, to recognise what we need, or to even start the process of healing. That’s why creating a safe foundation first was so important for me—because without that, all the tools in the world wouldn’t have made a difference.

Turning Experience into Something Bigger

Looking back, I’ve always been fascinated by the brain—why we think the way we do, how emotions shape us, and why anxiety takes hold. University gave me the tools to really dive into research, and I naturally started exploring anxiety more as a passion. I read hundreds of books, absorbing everything that helped me understand who I was and what I needed to build a strong foundation.

And through all that learning, my book naturally took shape. Because for me, change wasn’t about quick fixes or positive thinking alone. It was about rebuilding self-worth from the inside out and understanding and accepting who I was at my core.

I still believe to this day that my therapist gave me the permission to get curious. Now, I know that I’m responsible for my own levels of self-worth. There are ways to manage the physical side effects of anxiety, but also ways to build a foundation so that when the waves hit—as they inevitably do in life—I have a bit more in my tank to handle them.

For me, that means getting outside in nature, being around dogs, taking time to learn and write, and doing things that bring me back to me. We all continue to learn how to manage anxiety and build self-worth throughout our lives. It’s not about erasing anxiety but understanding how to manage it so it doesn’t take over.

Anxiety is a normal part of life, but when it takes over, that’s when it becomes a struggle. Have you checked in with yourself lately? What’s supporting your dreams, your goals, your wellbeing?

Because if we don’t take a moment to reflect on the strength of the vessel carrying us forward—our mind, body, and self-worth— we risk moving through life without truly understanding what we need. Sometimes, the real challenge isn’t just managing anxiety; it’s recognising where we need more support to feel safe, grounded, and connected to ourselves.

For me, it’s been about learning how I best cope—understanding my triggers, addressing root causes, and keeping my self-worth topped up. Some days, that means getting outside in nature, being around dogs, or writing. Other days, it’s practising selfcompassion—reminding myself that I’m doing enough, that I don’t have to have it all figured out, and that I deserve kindness from myself too. And sometimes, it’s just allowing myself to slow down and take a breath. The more I connect with myself, the more forgiving and in control I feel.

What I Want you to Know

My experience with anxiety is unique to me, and it doesn’t reflect how I help others. What I’ve been through gives me a deep level of compassion, but I never use my own journey as a guide for my clients—because they are the experts in their own lives. I understand how overwhelming anxiety can feel, but I also know that there are ways to manage it and regain a sense of control. I also know that you are not broken. Anxiety is not a personal failing. And there is so much you can do to take back control once you start understanding yourself in a whole new way.

If this resonates with you, you’re not alone. I see you, and I understand how overwhelming anxiety can feel.

This is why I do what I do—why I share my story, why I write, and why I believe that when we truly understand ourselves, everything shifts. When you take the time to truly know yourself, the world changes in ways you never imagined.

If you want to explore this more, you can find free resources, insights, and tools on my website. You can also connect with me on Facebook, where I share conversations and tips on managing anxiety and building self-worth. And if you’re ready to dive deeper, my book is there to support you on your journey. You don’t have to figure it all out alone.

The post My Story appeared first on Clearmind Therapy.

That doesn’t mean positive thinking isn’t valuable—it absolutely is. But when it doesn’t seem to be working, it can help to explore other approaches that might better support you.

Why Positive Thinking doesn’t Always Feel Effective

While positivity can be a great tool, it’s not a one-size-fits-all solution. If you try to replace deeply ingrained negative thoughts with overly positive ones, your brain might struggle to accept them.

For example, if you’re feeling overwhelmed about work and tell yourself: “Everything is fine, and I have nothing to worry about,” your brain might respond with: “That’s not true—I have deadlines, I feel behind, and I don’t believe this at all.” This can sometimes lead to more stress and self-doubt rather than relief (Wood et al., 2009).

If you’ve ever found yourself thinking:

• “I should be grateful; why do I feel this way?”
• “I just need to think positive and stop overreacting.”
• “Other people have it worse; I have no right to feel anxious.”

Then you may have experienced this challenge. Your brain needs thoughts that feel believable—not just positivity for the sake of it.

Two Approaches to Try if Positive Thinking isn’t Helping

If positive thinking alone isn’t working for you, it doesn’t mean you should stop using it altogether. Instead, here are two additional approaches that can help shift your mindset in a way that feels more natural and effective:

1. Balanced Thinking: Creating Realistic, Supportive Thoughts

Instead of jumping from a negative thought to an overly positive one, try a more neutral, realistic perspective.

• Unhelpful thought: “I’m going to fail this presentation; I’m terrible at public speaking.”
• Overly positive thought: “I’m amazing at public speaking, and this will be perfect!”
• Balanced thought: “I might feel nervous, but I’ve prepared, and I’ve handled challenges before.”

Your brain is more likely to accept a neutral, evidence-based thought than one that feels forced (Hollon & Kendall, 1980).

2. Behaviour First, Thoughts Follow

A key principle in cognitive behavioural therapy (CBT) is that changing your behaviour can shift your mindset—not the other way around. Instead of waiting for your thoughts to change, taking small actions can help prove to your brain that you can handle situations.

For example:

• Instead of waiting to feel confident before speaking up in a meeting, start small by making one comment.
• Instead of avoiding a task because you feel overwhelmed, break it into one-minute steps.
• Instead of isolating when anxious, send a simple message to a friend.

Each small action rewires your brain’s belief about what you’re capable of (Bandura, 1977).

Final Thoughts: Different Approaches Work for Different People

If positive thinking hasn’t worked for you in certain situations, it’s not because you’re doing something wrong. Real change doesn’t come from forcing positivity—it comes from finding approaches that genuinely support you.

If you find yourself frustrated when positive thinking doesn’t work, know that you’re not alone. It’s okay to need more than just mindset shifts—you deserve strategies that truly support you. The important thing is to explore what resonates with you and what helps you feel more in control.

Have you ever struggled with positive thinking? Let’s talk about it. If you’d like personalised support, you can book an in-person or online therapy session with me.

References

• Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioural change. Psychological Review, 84(2), 191–215.
• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: the broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.
• Hollon, S. D., & Kendall, P. C. (1980). Cognitive self-statements in depression: development of an automatic thoughts questionnaire. Cognitive Therapy and Research, 4(4), 383–395.
• Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: power for some, peril for others. Psychological Science, 20(7), 860–866.

The post Why Positive Thinking doesn’t Always Work (and What to Do Instead) appeared first on Clearmind Therapy.

When anxiety hits, it’s easy to feel disconnected, overwhelmed, and depleted. And in those moments, the last thing you want to do is go for a walk, eat a healthy meal, or reach out to a friend. But that’s where the battery comes in.

What Is Your Battery, and Why does It Matter?

Think of your battery as your energy reserve against stress and anxiety—the small, consistent things you do that quietly keep you going, even when you don’t realise it.

It’s the healthy meal that stabilises your energy. The walk you took yesterday that helps regulate your nervous system today. The conversation with a friend that reminds you you’re not alone. None of these things feel like an instant fix in the moment. But together, they act like quiet reinforcements, strengthening you before anxiety takes hold. And when stress or anxiety does show up, you’re not completely drained—you have something left in your battery to help you cope.

The Ripple Effect of Small A ctions

We often expect change to be dramatic, but real change is built slowly, through small, everyday actions.

• That walk you took yesterday? It helped lower stress hormones, making today’s worries feel just a little lighter.
• The nutritious meal you had? It supported your mood, so those anxious thoughts about your health aren’t as loud.
• The catch-up with a friend? It helped you feel connected, so when self-doubt creeps in, you have proof that you are seen and valued.

These things might not feel significant in the moment, but they add up—slowly topping up your battery so you’re not constantly running on low battery. Even small actions make a difference, giving you something to draw from when stress hits.

What’s Charging My Battery?

For me, keeping my battery topped up isn’t about big changes—it’s the small, consistent things that make the difference. Walking outside, writing, and taking moments to reflect all help me feel more grounded. Sometimes we find it hard to even think about what makes us feel good, so if this resonates, take a minute to think about the last thing you did that you enjoyed. Taking a moment to check in on your self-care can help you spot potential bumps in the road. If you’re not sleeping well or missing the basics, it can make stressful times even harder to navigate. It’s not about being perfect all the time, but simply keeping an eye on what’s supporting you. If you want an easy way to stay on top of this, download my simple free Selfcare log—a tool designed to help you track your daily habits and notice patterns before stress takes over.

Final Thoughts: How Are You Charging Your Battery?

Anxiety is a normal part of life, but it doesn’t have to control you. The key is not just what you do in the moment, but what you do beforehand—the small, everyday choices that help you stay steady even when stress shows up.

So, do you know your battery level? Are you running low, or are you keeping it charged so stress doesn’t hit as hard? What’s one thing you can do today that your future self will thank you for?

Let’s keep this conversation going! What’s something that helps your battery stay charged? Join my Facebook group and share what works for you—I’d love to hear!

The post Do You Know Your Battery Level? Why It Matters before Anxiety Hits appeared first on Clearmind Therapy.

Maybe you find yourself overthinking, struggling to switch off, or feeling on edge for noobvious reason. If so, you might be lacking emotional containment—a skill that helps you manage feelings without becoming overwhelmed.

Let’s break it down.

What is Emotional Containment?

Emotional containment is your ability to hold, process, and manage emotions without them spilling over or feeling too intense. Think of it like a sturdy container: when it’s strong, emotions stay manageable. When it’s weak or missing, emotions flood in, making you feel anxious, reactive, or completely drained. Many people with anxiety struggle with emotional containment. Instead of feeling emotions and letting them settle, they either:

• Overthink them – analysing every detail to gain control.
• Suppress them – pushing emotions down until they resurface as stress or exhaustion.
• Seek external reassurance – looking to others to help them ‘contain’ feelings.

The result? Constant mental noise, heightened anxiety, and a sense of never quite feeling in control.

Why Does a Lack of Emotional Containment Lead to Anxiety?

When emotions feel overwhelming, the brain tries to manage them in the only way it knows how—through thoughts. This is why anxiety often shows up as overthinking, worry, and racing thoughts.

Here’s how it plays out:

• A difficult feeling arises.
•  Instead of processing it, you analyse it, trying to ‘think’ your way out of it.
• The brain doesn’t find a solution, so the cycle repeats.

Without containment, emotions feel too big to handle, leaving you feeling powerless and mentally exhausted.

Where Does Emotional Containment Come From?

While childhood experiences shape our ability to contain emotions, stressful life events, trauma, and even ongoing high-pressure environments can weaken containment over time. The good news? Just as it can be impacted by experience, it can also be rebuilt through intentional practice.

For many of us, emotional containment is something we absorb in childhood. When we’re young, we look to the adults around us to help us regulate big emotions. If they respond calmly and teach us how to manage feelings, we learn that emotions are safe and won’t overwhelm us.

But if emotions were dismissed, ignored, or felt too big for the adults around us, we may have grown up without the tools to contain them ourselves. This can leave us feeling like emotions are unpredictable or something to be feared—leading to anxiety, overthinking, or shutting down altogether.

The good news? No matter what your early experiences were, you can strengthen emotional
containment as an adult.

Signs you Might Struggle with Emotional Containment

• Feeling overwhelmed by emotions, even small ones.
• Finding it hard to name or describe how you feel.
• Overthinking as a way to avoid emotions.
• Feeling disconnected but still experiencing anxiety.
• Looking to others to help you ‘hold’ difficult feelings.

How to Strengthen Emotional Containment

Try this: Close your eyes and picture a sturdy container—maybe a strong wooden box or a glass jar. When emotions feel overwhelming, imagine placing them inside, knowing you can return to them when you’re ready. This simple visualisation can help create a sense of control.

The good news? Emotional containment is a skill. With practice, you can improve it and feel more in control of your emotions.

1. Name what you feel – Simply labelling an emotion (‘I feel frustrated’) reduces its intensity and stops it from spiralling into anxiety.
2. Create a mental container – Visualise a strong, safe box inside you, where emotions can sit without overwhelming you.
3. Practise sitting with emotions – Instead of avoiding feelings, pause and notice them. Try journalling or deep breathing.
4. Self-soothe without external reassurance – Learn to regulate emotions through grounding techniques, movement, or self-compassion.
5. Strengthen emotional boundaries – If you absorb others’ emotions easily, remind yourself: ‘Their feelings are theirs to hold, not mine.’

Final Thoughts

Emotional containment isn’t something you either have or don’t— it’s a skill that can be strengthened at any stage of life. You’re not ‘bad at handling emotions’—you just need the right tools, and those can be learned.

Anxiety often isn’t about having ‘too many’ emotions—it’s about not knowing how to hold them safely. If emotional containment wasn’t something you learned early on, that’s okay. You can start now.

Try naming how you feel today and see what happens. Small steps can make a big difference

👉 If you found this helpful, sign up for my weekly newsletter where I share insights, tools, and strategies to help you manage anxiety and build emotional resilience. You can sign up here  or drop me an email at Info@gericarey.com — I’d love to hear your thoughts!

References

• Borkovec, T. D., Alcaine, O. M., & Behar, E. (2004). Avoidance theory of worry and generalized anxiety disorder. Generalized Anxiety Disorder: Advances in Research and Practice, 77-108.
• Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299.
• Siegel, D. J. (2012). The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. New York: Bantam Books.

The post What is Emotional Containment? A Helpful Insight for Managing Anxiety appeared first on Clearmind Therapy.

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In fact, getting help from a therapist before reaching a crisis can be beneficial. It can make it easier to reflect on what’s happening in your life and help prevent things from worsening.

What Can Therapy Help With?

Therapy can assist you in managing and coping with various challenges, including:

• Difficult Life Events: This includes situations like bereavement (losing a loved one) or job loss.
• Relationship Issues: Therapy can help address problems in your personal relationships.
• Upsetting or Traumatic Experiences: Whether the trauma is recent or from the past, therapy can provide support.
• Challenging Emotions: If you’re experiencing feelings like grief, guilt, sadness, confusion, anger, or low self-esteem, therapy can help.
• Depression and Anxiety: Therapy is effective in treating these conditions.
• Other Mental Health Issues: Talking therapies can address a range of mental health diagnoses, with specific treatments developed for certain problems.
• Long-Term Physical Health Conditions: Therapy can also support those dealing with chronic health issues.

7 Types of common Therapy approaches explained

You have decided to look for a counsellor or therapist, now what, where do you start? With so many different types of therapy it can feel overwhelming. I’m here to simplify things for you. In this blog, I’ll explain some of the common approaches to help you understand which type of therapy may be best suited to your needs.

1. Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is an effective approach if you want to tackle negative thoughts. This structured, goal-oriented method focuses on how your thoughts influence your feelings and actions.

Main Goals of CBT:

• Identify Negative Patterns: You’ll work with a therapist to recognise and challenge negative thought patterns.
• Develop Practical Skills: CBT teaches you skills that help you change your behaviours and improve your emotional state.
• Address Various Issues: This therapy is great for managing anxiety, depression, and more.

What to Expect:
• Collaborative Work: In sessions, you’ll engage with your therapist to develop strategies tailored to your needs, making it a hands-on experience.

2. Person-Centred Therapy

If you’re looking for a supportive space to truly explore your feelings, Person-Centred Therapy might be the right choice. This approach is all about YOU, providing a nurturing environment for personal growth.

Main Goals of Person-Centred Therapy:
• Foster Self-Exploration: The focus is on helping you understand and accept your feelings.
• Encourage Reflection: You’ll be given the freedom to lead the conversation, fostering deep reflection.
• Enhance Self-Esteem: This therapy is ideal for those working on self-acceptance and building confidence.

What to Expect:
• A Safe Space: Your therapist will listen with empathy and positive regard, allowing you to discuss what matters most to you at your own pace.

3. Psychodynamic Therapy

If you want to dig deeper into your past, Psychodynamic Therapy focuses on understanding how your early experiences shape your current behaviours.

Main Goals of Psychodynamic Therapy:
• Explore Childhood Influences: This therapy helps you examine significant relationships and experiences from your past.
• Gain Insight: By reflecting on these experiences, you can better understand your emotions today.
• Uncover the Unconscious: The aim is to reveal what might be hidden in your unconscious mind, facilitating healing.
What to Expect:
• In-Depth Discussions: In therapy, you’ll explore your childhood and significant relationships, gaining valuable insights that can help you navigate your current emotional landscape.

4. Emotionally Focused Therapy (EFT)

Emotionally Focused Therapy (EFT) is ideal if you’re looking to strengthen your relationships. This approach helps you understand and express your emotions in a way that builds deeper connections with others.

Main Goals of EFT:
• Enhance Emotional Understanding: EFT aims to help you recognise and express your feelings, facilitating better communication with loved ones.
• Improve Relationship Dynamics: This therapy works to identify and address patterns in relationships, helping to resolve conflicts effectively.
• Create Secure Bonds: By focusing on emotional connections, EFT promotes the development of loving and secure relationships.
What to Expect:
• Navigating Conflicts: Whether you’re working on a romantic relationship or family dynamics, EFT supports you in managing conflicts and enhancing intimacy. It’s all about building strong, supportive bonds.

5. Integrative Therapy

Integrative Therapy is designed for those who may not be sure about what they need. This approach combines different techniques and theories to create a personalised plan that works for you.

Main Goals of Integrative Therapy:
• Tailored Support: Your therapist will draw from various approaches, such as CBT, psychodynamic work, or humanistic therapy, to find what suits you best.
• Holistic Understanding: This therapy considers your unique situation, addressing mental, emotional, and physical aspects of well-being.
• Flexibility: The adaptable nature of integrative therapy allows your treatment to evolve as your needs change.
What to Expect:
• Diverse Methods: You can expect your therapist to use a blend of techniques that cater to your individual circumstances, ensuring that you receive comprehensive support.

6. Eye Movement Desensitisation and Reprocessing (EMDR)

Eye Movement Desensitisation and Reprocessing (EMDR)
Eye Movement Desensitisation and Reprocessing (EMDR) is a specialised type of therapy designed to help you process and recover from trauma and distressing experiences.
Main Goals of EMDR:
• Process Traumatic Memories: The therapy aims to help you reprocess traumatic memories, reducing their emotional impact.
• Enhance Emotional Regulation: By addressing past traumas, EMDR helps improve your ability to manage difficult emotions in the present.
• Promote Healing and Resilience: EMDR supports you in moving forward and rebuilding your life after traumatic experiences.
What to Expect:
• Guided Eye Movements: Through guided eye movements, you will work with your therapist to reprocess traumatic memories.
• Effectiveness: EMDR is particularly effective for treating post-traumatic stress disorder (PTSD) and can help with a range of traumatic experiences.

Dialectical Behaviour Therapy (DBT)

Dialectical Behaviour Therapy (DBT) is a type of talking therapy that is based on cognitive behavioural therapy (CBT). However, it is specifically tailored for individuals who experience emotions very intensely.

The main goals of DBT are to help you:
• Understand and accept your difficult feelings. This approach encourages awareness and acceptance of your emotional state.
• Learn skills to manage these feelings. DBT provides practical strategies to cope with overwhelming emotions.
• Make positive changes in your life. The therapy supports you in taking actionable steps toward personal improvement.

The term “dialectical” refers to the concept that two seemingly contradictory ideas can both be true at the same time. For instance, accepting yourself while also wanting to change your behaviour may appear contradictory. DBT teaches that it is possible to achieve both of these objectives simultaneously.

Choosing the right type of therapy is a personal decision, and it’s important to find what works for YOU. This article does not cover all types of therapy available, but I hope it gives you an idea of what’s out there to help you.

When searching for support, look for a registered therapist, such as those listed with the BACP. Don’t hesitate to reach out to them and ask about the approaches they use—it’s perfectly okay to ask questions! I hope this has provided you with a little further insight into the amazing world of therapy.

Listen to podcast: What type of Therapy is best for you?

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