Why Counselling Matters

Counselling Gold Coast is not just for people in crisis; it is a proactive step toward better mental health. The right therapist can help you understand patterns in your behaviour, heal emotional wounds, and develop healthier coping strategies. Many individuals seek counselling when they feel “stuck” in life, overwhelmed by pressure, or unable to manage emotions on their own.

On the Gold Coast counselling services are available for people of all ages, including children, teens, adults, seniors, and couples. Whether you are dealing with workplace burnout, personal trauma, or relationship struggles, professional guidance can offer clarity and support.

Common Reasons People Seek Counselling on the Gold Coast

• Stress, Anxiety & Depression – Everyday demands, financial pressure, and lifestyle changes can trigger emotional overload. Counsellors help you identify triggers and create healthier responses.

• Relationship & Couples Therapy – Many couples seek counselling to improve communication, rebuild trust, or navigate separation or family conflict.

• Grief & Loss Support – Losing a loved one, a job, or even a relationship can cause deep emotional distress. Counselling helps individuals process grief at their own pace.

• Trauma & PTSD – Counsellors trained in trauma therapy help clients recover from past experiences such as abuse, accidents, or major life events.

• Youth & Teen Counselling – Young people today face academic pressure, social issues, identity challenges, and more. Early support can prevent long-term mental health issues.

Types of Counselling Available

The Gold Coast offers a range of therapeutic approaches, including:

• Cognitive Behavioural Therapy (CBT)

• Mindfulness-Based Therapy

• Person-Centered Counselling

• Family & Couples Therapy

• EMDR (Eye Movement Desensitization and Reprocessing) for trauma

• Holistic and Wellness-focused counselling

Some counsellors also combine traditional therapy with meditation, breathwork, art therapy, or nature-based sessions, depending on client preference.

Some counsellors also combine traditional therapy with meditation, breathwork, art therapy, or nature-based sessions, depending on client preference.

How to Choose the Right Counsellor

Finding the right therapist is crucial. Consider the following:

1. Qualifications & Experience – Look for trained, registered therapists (e.g., ACA, PACFA).

2. Specialisation – Choose a counsellor experienced in the issue you’re facing.

3. Comfort & Connection – You should feel safe, respected, and understood.

4. Session Format – Options include in-person, phone, Zoom, and walk-and-talk therapy.

5. Location & Accessibility – Many services are based in suburbs like Southport, Robina, Broadbeach, and Surfers Paradise.

Most counsellors offer a free initial consultation to help decide if they’re the right fit.

Benefits of Counselling

• Improved emotional resilience

• Healthier relationships and communication

• Clarity in decision-making

• Better stress management

• Increased self-esteem and confidence

• A support system during difficult times

Final Thoughts

Counselling on the Gold Coast is more than just a mental health service – it is an investment in personal growth and emotional wellbeing. Reaching out for support is not a sign of weakness, but a powerful step toward healing and self-improvement. Whether you’re struggling silently or simply want to unlock a better version of yourself, there is a counsellor ready to help you move forward.

]]> https://tranquilitycounsellingservices.com.au/important-benefits-of-couples-counselling-on-the-gold-coast/ Tue, 21 Oct 2025 12:18:20 +0000 https://tranquilitycounsellingservices.com.au/?p=434 Every relationship experiences its fair share of ups and downs. Even the most loving couples can face communication challenges, misunderstandings, or emotional distance at some point. When these issues become overwhelming, couples counselling can be a valuable step toward rebuilding trust and connection. On the Gold Coast, couples counselling has become an increasingly popular and effective way for partners to nurture healthy relationships, resolve conflicts, and strengthen their emotional bond.

1. Improved Communication and Understanding

One of the most common reasons couples seek counselling is to improve communication. Misunderstandings, assumptions, and emotional outbursts often lead to frustration and resentment. Gold Coast Counselling provides a safe, neutral space for both partners to express their feelings openly, while learning how to listen to each other with empathy. A trained couples therapist can help partners identify communication patterns that may be causing tension and teach them practical strategies to express themselves more clearly and respectfully. Over time, this leads to deeper understanding and healthier interactions.

2. Rebuilding Trust and Emotional Connection

Trust is the cornerstone of any relationship, but it can easily be damaged by betrayal, secrecy, or emotional neglect. Couples counselling Gold Coast helps partners address the underlying causes of broken trust and work toward forgiveness and healing. Through guided discussions, partners can explore what went wrong and how to rebuild emotional safety. Many couples on the Gold Coast find that therapy not only helps them repair past hurts but also strengthens their emotional connection, making their relationship more resilient.

3. Conflict Resolution and Problem-Solving Skills

Arguments are inevitable in any relationship, but how a couple handles them can determine the future of their bond. Counselling teaches effective conflict resolution techniques, helping couples move from blaming each other to finding solutions together. Therapists often introduce tools such as active listening, emotional regulation, and compromise strategies. These skills empower partners to handle disagreements more constructively, reducing the intensity and frequency of conflicts.

4. Strengthening Intimacy and Closeness

Over time, everyday stress, parenting responsibilities, or career pressures can create distance between partners. Gold Coast Couples counselling offers a supportive environment to rediscover intimacy — both emotional and physical. By addressing issues like unmet needs, affection, or lack of quality time, couples can rekindle their connection and reignite their sense of closeness. Many Gold Coast counsellors use evidence-based approaches to help couples rebuild passion and mutual appreciation.

5. Preventing Relationship Breakdown

Couples often seek counselling as a last resort when things are falling apart, but early intervention can prevent major crises. Regular therapy sessions can serve as a “relationship tune-up,” helping couples navigate challenges before they escalate. Whether you’re newly married or have been together for decades, professional guidance can help maintain a healthy relationship foundation and prevent long-term issues.

Final Thoughts

Couples counselling on the Gold Coast offers more than just a way to solve problems — it’s an investment in emotional growth and long-term relationship satisfaction. With the right therapist, couples can learn to communicate better, rebuild trust, resolve conflicts, and rediscover the joy of being together. If you and your partner are struggling to connect or simply want to strengthen your bond, seeking professional counselling could be one of the best decisions you make for your relationship.

Understanding Couples Counselling

Couples counselling, also known as relationship or marriage therapy, is a professional service designed to help partners navigate issues within their relationship. It provides a safe, neutral space for both individuals to express their feelings, address misunderstandings, and work on rebuilding trust and intimacy.

In Gold Coast, couples counselling has become an increasingly popular choice among partners seeking to strengthen their relationships and improve emotional well-being. Whether you’re newlyweds adjusting to married life or long-term partners struggling with communication, professional counselling can offer valuable tools to restore harmony and connection.

Common Reasons Couples Seek Counselling

Relationships often encounter hurdles, and that’s perfectly normal. Some of the most common reasons couples seek counselling include:

• Communication issues: Misunderstandings, constant arguments, or difficulty expressing emotions can lead to emotional distance.

• Trust problems: Infidelity, secrecy, or dishonesty can damage the foundation of trust in a relationship.

• Financial stress: Disagreements over money often create tension and resentment between partners.

• Parenting conflicts: Differing opinions about raising children can cause strain on the partnership.

• Intimacy and affection loss: Emotional or physical disconnection can make partners feel unloved or unwanted.

• Major life transitions: Moving, job changes, or health concerns can add unexpected pressure to a relationship.

By addressing these issues through professional guidance, couples can develop new perspectives and strategies to manage challenges more effectively.

How Couples Counselling on the Gold Coast Helps

Gold Coast counsellors are experienced in working with couples from diverse backgrounds and relationship stages. Their approach typically focuses on improving communication, resolving conflict, and fostering mutual respect. Here’s how couples counselling Gold Coast can make a difference:

1. Improved Communication Skills:
   Counselling helps couples learn how to communicate openly and respectfully. It encourages listening without judgment and expressing emotions clearly without blame.

2. Conflict Resolution Tools:
   Instead of resorting to arguments or avoidance, couples learn healthy techniques to handle disagreements constructively.

3. Rebuilding Trust:
   For couples dealing with broken trust, counsellors guide both partners in rebuilding honesty and emotional security step by step.

4. Rekindling Emotional Connection:
   Through therapy, partners can rediscover their affection, intimacy, and shared values, helping them reconnect on a deeper level.

5. Creating a Stronger Future Together:
   Counselling not only helps solve current problems but also equips couples with long-term tools to prevent future issues.

What to Expect During a Counselling Session

A typical couples counselling session begins with an open discussion about the relationship’s history, the challenges faced, and the goals of both partners. The therapist facilitates balanced conversations so that both individuals feel heard and respected. Over time, you’ll explore emotional patterns, triggers, and communication habits that influence your relationship dynamics.

Sessions are confidential, non-judgmental, and focused on understanding rather than assigning blame. Depending on the situation, a counsellor may recommend exercises or activities to practice at home, such as improving listening skills or expressing gratitude

Choosing the Right Couples Counsellor Gold Coast

Selecting a qualified and empathetic counsellor is crucial. Look for professionals who are licensed, experienced in relationship therapy, and who create a comfortable environment for both partners. Reading reviews, checking qualifications, and scheduling an initial consultation can help ensure a good fit.

Final Thoughts

Every relationship deserves the chance to thrive. Seeking couples counselling Gold Coast isn’t a sign of weakness—it’s a commitment to growth, understanding, and love. Whether you’re looking to heal past wounds or simply strengthen your connection, professional counselling can help you and your partner rebuild trust, enhance communication, and create a happier, healthier relationship together.

]]> https://tranquilitycounsellingservices.com.au/self-love/ Tue, 19 Aug 2025 10:40:54 +0000 https://tranquilitycounsellingservices.com.au/?p=415 Psychotherapy is a professionally supported process of personal growth that provides a safe space to explore and process one’s emotions, beliefs, thoughts, and behaviors.

This said, psychological therapists do more than treat psychological injuries and psychiatric disorders, psychotherapy is a tool that can assist us in becoming better people and a better society. Just as one might seek the services of a physical therapist to address physical injuries or work on sports performance training needs, a psychological therapist can assist in addressing psychological injuries or other personal growth and emotional intelligence training needs.

Emotional Intelligence

Emotional intelligence encompassing self-awareness, self-regulation, motivation, empathy, and social skills, is essential for interpersonal well-being both personally and professionally. Through therapy, individuals can learn to recognize, understand, and manage their emotions, beliefs, thoughts, and behaviors in personally and socially beneficial ways.

Self-Love After Traumatizing Violence

Unfortunately we live in a violent and traumatizing world order. Trauma can distort self-perception, leading survivors to believe they are unworthy of love and kindness. For this reason, learning self-forgiveness and self-love are an important part of the therapeutic process helping individuals rebuild their sense of self-worth and move forward from past experiences.

Self-forgiveness involves acknowledging one’s pain, taking responsibility when necessary, and ultimately granting oneself compassion and understanding. Similarly, self-love plays a vital role in the trauma recovery process by promoting self-acceptance, self-care and self nurturing.

Incorporating self-forgiveness, self-love, and emotional intelligence into our lives not only facilitates healing but also empowers us to reclaim our sense of individual and collective agency. These elements help transform pain into personal growth, enabling us to embrace our intrinsic worth beyond the social constructs of our world. In these troubled times, it is becoming increasingly clear that fostering individual and collective compassion and emotional intelligence are fundamental to a healthy life and society.

Why Communication Matters

Every relationship—romantic, family, friendship, or professional—relies on communication to survive. It’s not just about speaking; it’s about understanding, empathy, and being willing to truly hear each other.

Good communication helps to:
• Build trust and safety
• Resolve conflicts before they escalate
• Deepen emotional intimacy
• Clarify needs, expectations, and boundaries
• Prevent assumptions and misunderstandings. When you feel heard and understood, you feel valued. And when both people feel that way, the relationship becomes stronger.

Signs of Healthy Communication
1. Active Listening – Giving your full attention, rather than preparing your next reply.
2. Openness & Honesty – Expressing thoughts and feelings clearly, without hiding or sugar-coating.
3. Respect – Speaking in a way that honours the other person, even when you disagree.
4. Empathy – Trying to understand how the other person feels, not just focusing on your own perspective.
5. Constructive Feedback – Offering solutions instead of criticism.

Common Communication Barriers

Even in strong relationships, communication can sometimes break down. Common barriers include:
• Assumptions – Believing you know what the other person is thinking without checking.
• Defensiveness – Reacting with anger or blame instead of listening.
• Poor Timing – Discussing sensitive topics when one or both people are tired, stressed, or distracted.
• Avoidance – Ignoring issues in the hope they’ll go away (spoiler: they rarely do).

How to Improve Communication
1. Choose the Right Time – Difficult conversations need calm, private, and uninterrupted spaces.
2. Use “I” Statements – For example, say “I feel hurt when…” instead of “You always…”.
3. Listen to Understand – Avoid interrupting or mentally preparing your rebuttal.
4. Ask Clarifying Questions – This shows you care about truly understanding.
5. Be Patient – Building great communication skills takes time and practice.

Final Thoughts

Healthy communication isn’t about always agreeing—it’s about creating an environment where both people feel safe to express themselves and be heard. It’s about listening with empathy, speaking with respect, and working together to bridge any gaps.

When communication is prioritised, relationships don’t just survive—they thrive.

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Domestic violence is not just a private issue—it’s a global crisis affecting millions of individuals, families, and communities every year. It can take many forms: physical harm, emotional abuse, financial control, coercion, or psychological intimidation. Behind closed doors, countless victims suffer in silence, often feeling trapped, ashamed, or fearful for their safety.

Domestic violence not only occurs in low socio economic families it can be from any cultural background rich or poor.  Victims from some cultures still do not report the violence due to their fear and belief systems.  Most victims live in fear of retribution or retaliation.

The Cycle of Abuse

The Cycle of Abuse often follows a repeat cycle within the relationship as well as the cycle of generational abuse.  It can be from tension, and no emotional intelligence to be able to self control the negative emotions such as anger, resentment, frustration and control.  The abuser may apologise, however without intervention or change it will continue and often become more severe or even death.

Victims Stay at times due to the Shame, fear, low self esteem and self worth, financial abuse where the abuser doesn’t give the person money, the abusers are quite emotionally abusive and very manipulating causing existing low self esteem and self worth becomes more extreme.  Other reasons they may stay are due to social stigma and lack of support.

Why Victims Stay

Leaving an abusive relationship is incredibly challenging, but it is possible with the right support. This may include: Hotlines and crisis centers, Shelters that provide safety and resource, Counselling and therapy for recovery and empowerment, Legal support to protect victims’ rights.

However at times these resources are very limited or non existent in some cultures.

You Can Help by notifying the authorities If you suspect someone is experiencing domestic violence. Listen without judgment, Many people wonder why victims don’t “just leave.” The truth is complex Fear of further violence or harm to themselves and their children, Financial dependence on the abuser.

Emotional manipulation and loss of self-worth.

Social stigma and lack of support systems but respect their decisions, Share resources like local helplines and shelters, Stand against abuse by raising awareness in your community.

Domestic violence thrives in silence. By speaking up, supporting survivors, and promoting education, we can break the cycle and build a world where safety and respect are the norm—not the exception.

If you or someone you know is in danger, contact your local domestic violence helpline immediately.

PTSD post-traumatic stress disorderand CPTSD Complex PTSD affect people in different ways impacting their emotions, thoughts, behaviours, and even physical health.  or both conditions stand from trauma, CPTSD is typically linked to prolonged or repeated trauma, such as childhood abuse, domestic violence, or captivity.  Here’s how they can affect people:

Emotional and Psychological Effects

Flashbacks and intrusive memories – sudden, distressing memories of the trauma they feel like they’re happening in the present.

Hyper vigilance and anxiety – constantly feeling on edge, scanning for danger, or being easily startled.

Depression and low self-esteem – persistent sadness, guilt, or shame, especially in CPTSD.

Emotional Dis regulation Emotional Dis regulation – difficulty controlling emotions, such as intense anger, fear, or sadness.

Dissociation – feeling detached from reality, like watching oneself from outside the body.

Nightmares and sleep issues – frequent disturbing dreams related to the trauma.

Behavioural Effects

Avoidance – steering clear of places, people, or situations that trigger trauma related memories.

Self-destructive behaviours – engaging in risky activities, substance abuse, or self harm as c oping mechanism.

Memory problems – gaps in memory, especially around the trauma.

Physical  Effects

Chronic Pain and Fatigue Chronic Pain and Fatigue  – unexplained pain, headache, headaches, or stomach issues due to prolonged stress.

Weakened Immune System – more susceptibility to illness.

CPTSD– specific effects

In addition to PTSD symptoms, CPTSD often includes:

Deep feelings of shame and guilt – a pervasive sense of being bad or unworthy.

Difficulty with relationships – struggles with intimacy, fear of abandonment, or unhealthy attachment patterns.

A distorted sense of identity – feeling like you don’t know who you are or having a fragmented self image.

Both PTSD and C PTSD can be extremely challenging, but treatment – such as therapy (EMDR, CBT, DBT), medication, and support groups – can help individuals manage symptoms and heal

Professional treatment

Their options:

EMDR (eye movement desensitisation and reprocessing – memories so their less distressing.

CBT (cognitive behaviour therapy) – focuses on identifying and changing negative thought patterns.

DVT (dialectical behaviour therapy – useful for emotional regulation and distress tolerance, especially for CPTSD.

Internal family system therapy – helps process trauma by working with different parts of self.

Medication

SSRI/SNRI (example Prozac, Zoloft, Effexor) – can help with anxiety and depression.

Pazosin – sometimes prescribed to reduce nightmares.

Mood stabilises or antipsychotics – used in some cases especially for CTTSD – related emotional dysregulation

Coping strategies for daily life

Grounding techniques (for flashbacks and dissociation)

5–4– 3–2 – 1 Method – 95 things you see, four things you feel, three things you hear, two things you smell, one thing you taste.

Cold sensations – holding ice, splashing cold water on your face, or using peppermint oil can help bring you back to the present.

Deep breathing – try box breathing: inhaling for four seconds, halt for four, exhale for four, hold for four.

Managing Hypervigilance and Anxiety.

Safe space – create a place in your home where you feel secure.

Routine and structure – predictability can help reduce feeling of chaos.

Triggers when possible – identify and limit exposure to specific triggers.

healing from emotional dysregulation and shame.

• Self compassion exercise exercises – talk to yourself the way you would talk
• Journalling – write about feelings, but also about things that bring joy or hope.

Building healthy relationship relationships:

• Setting boundaries – learn to say no without guilt.
• Connecting with support people – find friends, family, or support groups who understand trauma.
• The therapeutic relationship relationships – a good therapist can model what safe relationship looks like.

Body based healing for trauma:

•  Yoga and tai chi – helps release trauma stored in the body.
• Exercise walking strength training, dancing reduces stress hormones.
• Progressive muscle relaxation – tense and relax each muscle group to release tension.

Support System and Resources

PTSD and CPTSD support groups – online or in person groups like the mighty or complex PTSD foundation.

Books:

T he body keeps the score by Bessel van der Kolk.

Complex PTSD: from surviving to thriving by Peter Walker.

What my bones know by Steph personal CPTSD memoir.

Apps

PTSD coach by the VA.

insight timer for guided meditations.

Remember Healing Takes Time But Progress Is Possible.

Are you suffering with complex PTSD?

If you have been  diagnosed with complex PTSD it can be a very debilitating diagnosis that can sometimes cause the person to feel completely overwhelmed and unsure exactly what it means. If this is you then you’re in the right place.

SYMPTOMS

Some of the symptoms that you may be experiencing are frustration, anger, or hyper-vigilance where you are frightened, nervous or anxious in regard to certain places or people that may be around you. Stay in your room and isolate yourself, unable sleep and night terrors, If we look at the symptoms of anger and frustration many times people are judged as being angry or having an anger problem. The hyper-vigilance part of  COMPLEX PTSD or PTSD is that the body and the mind are constantly on high alert.  Your mind is always looking to see if there’s any danger or concerns in your environment, which environment may feel safe and which environments don’t feel safe. All of these emotions, the frustration and the anger and hyper-vigilance use quite a bit of adrenaline.

IS THERE A CERTAIN AGE PEOPLE EXPERIENCE PTSD OR CPTSD

Any person who experiences traumatic events from during childbirth, childhood through to teen years and then into their adult life, survivors of domestic violence can feel the symptoms of hyper vigilance, anxiety, stress, frustration and anger.  it is important to remember to take some time each day to relax your body and your mind and try to bring down the level of hyper-vigilance frustration and anger.  Many people believe that PTSD or complex PTSD is always an incident that was either life-threatening, sexual assault, being robbed at knife point, or any major incident that may occur however it can be something that’s not so serious such as being forgotten to be picked up from school as a child.  Also if there are incidents where you arrive home and the family are not there, they’re running late due to traffic which has kept them held up somewhere.  If this consistently happens it can cause a person to feel overwhelmed frightened not sure about what’s happening and and therefore not feel safe and secure in their environment.

SUPPORT

Each person deals with stress and anxiety in completely different ways. What may affect others on a high level of stress may not affect the next person each individual is different therefore it’s important that each case is treated individually and not all treated the same way by the Counselling  Practitioner or the GP.  It’s important that when somebody seeks help in regards to the symptoms they are experiencing that they feel heard and listen to.  if someone is trying to tell you there is something going on within their body or their mind and they’re not sure what they’re feeling, please don’t just dismiss what they’re saying and just listen and assure them that they are safe within their environment, calmly speak to them and ask them to take some deep breaths if they are hyperventilating breathing too quickly and feeling completely overwhelmed.  if at any time you feel that the person is in need of help, or may need some medical attention, offer them that support and ask them if they would like to be taken to the hospital or to see their GP.  Anyone feeling the emotions and suffering with PTSD or complex PTSD it is important that they feel safe and secure discussing their issues and the symptoms they’re feeling in a safe place where they won’t feel judged. PTSD or complex. PTSD does not only exist within their immediate family. It could be a friend or or a colleague from work who feel safe to be able to discuss with you whatever they are experiencing.  There is important that no matter where the person is from whether it’s family work or friends that you listen and just support them with with whatever emotion they are experiencing.  You may need to ask them what they need at that moment.  Ask if ther is anyone you can call for them, or would they like to be taken to the hospital or to the GP.  Supporting the person with PTSD was complex PTSD in which ever way they need is imperative to their healing journey as they need to feel they have a choice.  listen them and offer them offering a shoulder to cry on if that’s what they need.

Psychiatrists divide anxiety into three main types: general anxiety, phobias and panic disorder. If there’s a particularly difficult situation at work or at home, the stress that this creates can spill over into other areas of life – and create anxiety.
Similarly, a person who’s experienced a very frightening situation may also carry the fear over to their everyday life. This is known as post-traumatic stress disorder. Though it’s little comfort to the person experiencing it, they can at least identify the cause of the emotions they’re experiencing.

In general, anxiety’s emotional turmoil appears to have a life of its own. Some psychiatrists call this ‘free-floating anxiety’.
Unlike phobia and panic, with general anxiety it’s not always clear to the anxious person exactly what it is they feel so anxious about. They’re just aware of feeling anxious all the time.

When there’s no identifiable cause, the person often becomes anxious about feeling anxious all the time, and the problem starts to feed off itself.

People with generalized anxiety may find that they:

• easily lose their patience
• have difficulty concentrating
• think constantly about the worst outcome
• have difficulty sleeping
• become depressed and/or
• become preoccupied with, or obsessional about, one subject

These mental symptoms lead to, and are supported by, physical symptoms. These can include:

• excessive thirst
• stomach upsets
• passing wind
• loose bowel movements
• frequent urinating
• failure to respond to sexual stimulation
• periods of intense pounding heart
• periods of feeling winded
• muscle aches
• headaches
• dizziness
• pins and needles
• tremors
• painful or no periods

The relationship of physical and mental symptoms can create a vicious cycle that can be triggered by a symptom at any point.
In panic, the cycle develops quickly to a crisis. With generalised anxiety, people often manage to keep things under control and the cycle grumbles on. The effort of keeping things under control is itself very stressful – and so adds fuel to the problem.
This is how some people come to feel anxious about their anxiety, making the problem even more intense.

How likely am I to have this?
Most people feel anxious at some time in their lives; however, about five per cent of people experience severe anxiety but rarely seek professional help.

How can I help myself?
The first step is to understand how anxiety works. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the ‘fight or flight’ response. When the body is under threat it automatically prepares either to defend itself or run.

Relaxation
To manage your anxiety you must first break the cycle. One way of doing this is to reduce the severity of physical symptoms by practising relaxation techniques.
There are two types of relaxation exercise: guided fantasy and muscle tension. It’s best to try them both to find out which one suits you best.
Relaxation isn’t an immediate fix for the problem. It’s a skill that must be learned and (like all skills) is only acquired through practice.

Exercise
Another strategy for breaking the physical symptoms of the vicious cycle is taking aerobic exercise. This is exercise that’s low impact – not involving carrying heavy weights or sudden exertion – and acts mainly on the heart. Any gentle physical activity that leaves the heart slightly racing will help.
By effectively giving the heart exercise it will, like any other muscle, become stronger. A stronger heart will be less prone to the kind of pounding that can make the physical symptoms so unpleasant.
Exercise will also help to release some of the tension that builds up and can fuel the anxiety.

Diet
Caffeine is present in many soft drinks, not just tea and coffee. Try to cut out caffeine as much as possible, since it can set up its own vicious cycle. It can speed up the heart rate and make you pass more urine – both signs of general anxiety. It can also disrupt your sleep, another sign of anxiety. If you’re tired you’ll be less in control of your emotions and more likely to feel anxious. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.
Similarly, too much alcohol or nicotine can worsen the symptoms of anxiety, and disrupt sleep.

Say “no”
This can be the very best therapy. It’s simply too easy to take on too much. You can find yourself in a situation where you have too many demands on your time. Often, no one thing is causing you anxiety, but as you try to fit more and more into your life you can become slightly anxious about each task.
This anxiety can build up, bringing you to breaking point. It’s as bad to feel a little anxious about a lot of things as it is to feel very anxious about one big thing.