Mastering Anxiety: Practical Tips to Find Calm and Take Control
Stephanie Strouth • June 27, 2025
Anxiety is a natural response from our body and mind, preparing us for situations that may bring uncertainty or fear, often triggered by stress, but sometimes, it can feel like it’s controlling us more than we are controlling it.
Some signs that you might be experiencing anxiety include feeling uneasy, fearful, or excessively worrying. These feelings are common, especially if you’re facing a big event or project. Anxiety can bring not only mental symptoms but also physical symptoms, making it a complex experience. Remember, you don’t have to manage these feelings alone—speaking with a mental health professional, such as an anxiety counselor or therapist, can provide guidance and support.
Symptoms of Anxiety: What to Look For
Anxiety symptoms vary for each person, and everyone copes differently. Symptoms can be broadly categorized into psychological and physical types, and you may experience both to varying degrees. If you’re considering seeing a therapist for anxiety or are wondering if you have anxiety, here are some common symptoms to look out for:
Psychological symptoms:
Feeling restless or on edge – Constantly feeling tense or "wired."
Difficulty with focusing – Anxiety can make it challenging to concentrate or complete tasks.
Persistent feelings of worry or unease – Worrying over many things, even small or unlikely events.
Irritability – Feeling unusually short-tempered or easily frustrated.
Overthinking – Spending too much time analyzing situations or replaying events in your mind.
Struggling to let go of worries – Finding it hard to stop worrying, even if you want to.
Physical symptoms:
Fast heart rate – Your heart may race as your body responds to stress.
Rapid breathing – You might find yourself breathing faster, sometimes leading to shortness of breath.
Tense muscles/headaches – Anxiety can cause muscles to tighten, leading to aches or headaches.
High blood pressure – Physical stress responses can increase your blood pressure temporarily.
Gastrointestinal issues – Anxiety can affect your digestive system, causing nausea, stomachaches, or other issues.
Sweating/trembling – You may notice sweaty palms, trembling, or a general feeling of shakiness.
If you’ve been experiencing any of these symptoms, seeking anxiety counseling may be a helpful next step. Therapy can provide tools and techniques for managing these physical and mental signs of anxiety.
How to Cope with Anxiety: Techniques Used in Therapy
Learning to cope with anxiety is a key step toward managing it. While there is no one "correct" way to cope, each person finds different techniques helpful. Many anxiety counseling sessions focus on helping clients explore these strategies, providing a roadmap to find what works best. Exploring coping techniques online or through an anxiety counselor can be a great start. If you find one method isn’t working for you, don’t be discouraged; an anxiety therapist can work with you to discover other approaches. Reaching out to a mental health professional is one of the most effective ways to navigate anxiety, and we encourage you to connect with therapists who can offer personalized support.
Effective Coping Strategies for Anxiety Relief
Here are some commonly recommended anxiety management techniques, often taught in counseling sessions:
The 3-3-3 Rule – Identify three things you can see, three sounds you can hear, and move three parts of your body (such as your fingers, arms, and legs). This exercise grounds you in the present moment, helping to break the cycle of racing thoughts and promote mindfulness.
Meditation – Practicing meditation can calm the mind and reduce anxiety by focusing your attention on breathing or a particular word or phrase, leading to a relaxed state that counters stress responses.
The 4-7-8 Rule – Inhale for four seconds, hold the breath for seven seconds, and exhale for eight seconds. This breathing technique helps slow your heart rate, encouraging a sense of calm by activating the body's natural relaxation response.
Establish a Routine – A consistent daily routine can provide stability, making it easier to manage anxiety. Knowing what to expect each day helps reduce uncertainty and can provide a sense of control over your life.
Limit Caffeine Intake – Caffeine can increase heart rate and jitteriness, which can amplify feelings of anxiety. Reducing caffeine helps to avoid these physical symptoms that may otherwise exacerbate anxious feelings.
Learn Your Triggers and Avoid Them – Identifying what situations or experiences trigger anxiety allows you to prepare for them or avoid them when possible, reducing unexpected stress.
Try Exposure Therapy – While avoiding triggers can sometimes be helpful, there are situations where working through fears is necessary to move forward. Exposure therapy allows you to gradually and safely face these fears, building resilience and strengthening your ability to manage challenging moments.
Cognitive Behavioral Therapy (CBT) – CBT focuses on understanding and changing patterns of thinking that contribute to anxiety. It’s a highly effective treatment offered by licensed therapists, providing practical tools for reframing thoughts and managing anxiety.
Journal Your Thoughts and Feelings – Writing down your thoughts and feelings allows you to release pent-up emotions and gain insights into your anxiety triggers. Journaling can also be a helpful way to track progress over time.
Do Things You Enjoy – Engaging in activities you enjoy can provide a healthy distraction from anxiety and boost mood. Doing things you love reinforces positive feelings, helping to balance the negativity that anxiety may bring.
Implementing these strategies can create a toolkit to help you manage anxiety, both during moments of stress and over the long term. If you’re interested in more structured support, connecting with a therapist or counselor specializing in anxiety can offer deeper insights and effective tools. Remember, finding what works best for you may take time, but every step you take brings you closer to greater peace and well-being.
If a therapist isn’t your jam, Anchoring Hope is bringing some cool options your way!
On Saturday November 16th at 6pm, our Wise, VA Office will be offering an anxiety-focused workshop reviewing these techniques and more!
OR, if you don’t really care for peopling, you can always download our app! Search your Apple Store for “Anchoring Hope” to gain access to several counselor-approved coping skills! Google users can also access the app by downloading the Passion.io app and searching for “Anchoring Hope”! Reach out if you need help to stephanie@ahchope.com .
Also, this blog was written by Hope Hall & Edited by Stephanie Strouth. Stephanie just couldn’t figure out how to add Hope as an author to the account because the process is unnecessarily complicated.
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Clothing/ Household Items Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8 -5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org Goodwill Phone: 276-679-6150 Address: 205 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday- Saturday 10-7 Red Barn Phone: 276-679-6709 Address: 660 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 9-5, Saturday 9-4 Salvation Army Phone: 276-328-2000 Address: 109 Glade St SE, Wise, VA 24293 Hours: Monday - Friday 10-4, Saturday 10-3 Dental Services Appalachian Highlands Dental Center Phone: 276-525-4487 Address: 616 Campus Drive #100, Abingdon, VA 24210 Hours: Monday - Friday 8-5 Website: www.applachianhighlandsdental.com Health Wagon - Owens and Hill Dental Health Clinic Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: www.thehealthwagon.org Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA 24283 - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606-633-4871 Address: 226 Medical Plaza Lane Whitesburg, KY 41858 Hours: Monday - Friday 8:30- 8:00, Saturday - Sunday 8:30 - 5:00 Website: www.mchcky.com Wise County and City of Norton Health Department Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Website: www.vdh.virginia.gov Domestic Violence Support Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org National Domestic Violence Hotline Phone: 800-799-7233 Text: Text BEGIN to 88788 Website: www.thehotline.org Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Federal/State Support Social Security Administration Phone: 800-772-1213 Address: 253 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday - Friday 9-4 Website: www.ssa.gov Virginia Cooperative Extension Phone: 276-328-6194 Address: 515 Hurricane Rd NE, Wise, VA, 24293 Hours: Monday-Friday: 9-5 Website: www.wise.ext.vt.edu Food Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Avenue NW, Norton, VA 24273 Hours: Monday - Friday 10-3 East Stone Gap Baptist Church Food Pantry Phone: 276-523-9958 Address: 3904 E Stone Gap Rd, Big Stone Gap, VA 24219 Hours: Monday & Wednesday 10-12 First Baptist Church Phone: 276-395-6237 Address: 701 Front St E, Coeburn, VA 24230 Hours: Thursdays 10-1 Food Bank of Wise County, Inc. Phone: 276-679-3663 Address: 200 Industrial Drive Northeast Norton, VA 24273 Hours: Tuesday, Friday 10:00-11:30 Food Bank of Wise County, Inc. Phone: 276-523-2110 Address: 914 Wood Ave W, Big Stone Gap, VA 24219 Hours: Tuesday & Thursday 9:30 - 11:30 Meals with a Mission Phone: 276-523-1288 Address: 14 East 11th Street North, Big Stone Gap, VA 24219 Hours: Call for more information Mountain Empire Older Citizens Congregate Nutrition Program Phone: 276-523-4202 Address: 1501 Third Ave East, Big Stone Gap, VA 24219 Hours: Monday - Friday 8:30 - 4:30 Wise County/Norton Health Department - WIC Benefits Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Wise County Department of Social Services - SNAP Benefits Phone: 276-328-8056 Address: 5612 N Bear Creek Rd, Wise, VA 24293 Hours: Monday - Friday 8:00-4:30 Zion Family Ministries Food Pantry Phone: 276-679-1871 Address: 1613 Norton Rd, Wise, VA 24293 Hours: 4th Monday of each month from 9:30 until food is gone Housing/Shelter Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Big Stone Gap Redevelopment & Housing Authority Phone: 276-523-4788 Address: 170 Dogwood Tier, Big Stone Gap, VA 24219 Hours: Monday-Friday- 8:30- 4:30 Website: https://bsgha.org Commonwealth Catholic Charities Phone: 276-679-1195 Address: 507 Park Avenue Southwest, Norton, VA 24273 Hours: Monday - Friday 8:30 - 5:00 Website: www.cccofva.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org Norton Redevelopment & Housing: Phone: 276-679-020 Address: 200 6th St NW, Norton, VA 24273 Hours: Monday-Friday-8:00-4:30 Website: https://nortonrha.org Wise County Redevelopment & Housing Authority Phone: 276-395-6104 Address: 107 Litchfield St NW, Coeburn, VA 24230 Hours: Monday-Friday-8-4 Website: https://www.wcrha.org Legal Assistance Circuit Clerk Court Phone number: 276-328-6111 Address: 206 E Main St #245, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://courtbar.org General District Court Clerk Phone: 276-328-3426 Address: 206 E Main St #341, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/gd/home Juvenile & Domestics Relations Court Clerk Phone: 276-328-4486 Address: 206 E Main St #1, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/jdr/home Commonwealth Attorney Phone: 276-328-9406 Address: 206 E Main St #123, Wise, VA 24293 Hours: Monday- Friday- 9-6 Website: https://www.wisecounty.org/Directory.aspx?did=23 Magistrate’s Office Phone: 276-328-8947 Address: 5601 Patriot Dr, Wise, VA 24293 Hours: Monday-Friday- 24 hours a day Website: https://www.courts.state.va.us/courtadmin/aoc/mag/map/magregion1 Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Medical Assistance Health Wagon Clinics Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: https://thehealthwagon.org/ Health Wagon St. Mary’s Clinic Phone: 276-455-5556 Address: 116 Centre Ave NE, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606- 633-4871 Address: 226 Medical Plaza Lane, Whitesburg, KY 41858 Hours: Monday - Friday 8:30 - 8:00, Saturday - Sunday 8:30 - 5:00 Website: https://www.mchcky.com/ Mountain Comprehensive Health Corporation - Pound Medical Clinic Phone: 276-796-8100 Address: 11313 Highland Avenue, Pound, VA 24279 Hours: Monday - Friday 8:30 - 5:00 Norton Community Hospital Phone: 276-439-1000 Address: 100 15th St NW, Norton, VA 24273 Hours: 24 hours a day Norton VA Clinic Phone: 276-679-8010 Address: 654 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 8:00-4:30 Wise County/Norton Health Department Phone number: 276-328-8000 Address: 134 Roberts ST SW, Wise, VA 24293 Hours: Monday-Friday 8-5 Mental Health Services Anchoring Hope Counseling Phone: 276-298-5034 Address: 217 E. Main St, Wise, VA 24293 Website: www.ahchope.com Hours: Monday - Friday 9-7 Clarvida Phone: 276-679-1045 Address: 340 Anderson Hollow Rd NE, Norton, VA 24273 Hours: Monday - Friday 9-5 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Healing Waters Counseling Center Phone: 276-963-0111 Address: 106 Spring Ave NE, Wise, VA 24293 Hours: Monday - Friday 9-5 Health Connect America Phone: 276-6447690 Address: 616 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 Prescription Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 St. Mary’s Faith Pharmacy Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Substance Abuse Services Crossroads Treatment Center of Wise Phone: 877-848-9810 Address: 163 Plaza Rd, Wise, VA 24293 Hours: Monday 2-5, Tuesday 9-1, Thursday 9-12 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Groups Recover Together Phone: 540-202-2554 Address: 280 Virginia Ave NE Suite 104, Norton, VA 24273 Hours: Mon 10-8, Tues & Wed 9-7, Thur 10-8 Hopkins Medical Association Phone: 276-409-2463 Address: 1014 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 New Life Medicine Phone: 276-409-5922 Address: 1725 Park Ave SW, Norton, VA 24273 Hours: Monday - Friday 8-5 Savida Health Big Stone Gap Phone: 276-409-5055 Address: 310 Cloverleaf Square Suite B2, BSG, VA 24219 Hours: Monday - Friday 9-5 Savida Health Coeburn Phone: 276-777-0380 Address: 208 W Front St, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Spero Health Phone: 276-325-7608 Address: 338 Coeburn Ave SW Suite 336, Norton, VA 24273 Hours: Call for hours of operation Suicide and Crisis Support Frontier Health - Crisis Response Hotline Phone: 877-928-9062 Hours: 24 hours a day Frontier Health - Hawthorne Place Phone: 276-679-1436 Address: 500 Hawthorne Place, Norton, Va 24273 Hours: Walk ins 24 hours a day Frontier Health - Link House Phone: 877-288-1828 Address: 433 New Beason Well Rd, Kingsport, TN Hours: 24 hours a day Crisis support for teens who are afraid to go home 911 Emergency Services Phone: 911 Hours: 24 hours a day 988 Suicide and Crisis Lifeline Phone: 988 - Call, text, or chat Hours: 24 hours a day Transportation Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 MEOC Public Transit Phone: 888-877-6748 Address: 1380 3rd Ave E, Big Stone Gap, VA 24219 Hours: Monday - Friday 7-5 Medicaid Recipients call the following numbers for public transit or gas reimbursement to medicaid appointments: Aetna Better Health of Virginia…………….....800-734-0430 Anthem HealthKeepers Plus…………………..877-892-3988 Human Healthy Horizons of Virginia…………877-718-4215 Sentara Health Plans…………………………..877-892-3986 United Healthcare of the Mid-Atlantic………..833-215-3885 Utilities Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org
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