Anxiety is not just a fleeting emotion or a response to stress; it is a deeply ingrained physiological and psychological pattern that affects the nervous system, digestion, and even immune function. It can feel overwhelming, but the good news is that anxiety is not a fixed state—it can be managed and even transformed with the right tools and awareness. One of the first steps to navigating anxiety is recognising that it is not your fault. Many people berate themselves for feeling anxious, believing they should “just relax” or “stop overthinking.” However, anxiety is often the result of deeply ingrained thought patterns, nervous system dysregulation, and even genetic predisposition. Instead of blaming yourself, learning to approach your anxious mind with compassion can be a powerful step toward healing.

The 4 B’s: A Framework for Anxiety Management
One effective framework for understanding and managing anxiety is the concept of the 4 B’s:

Believe – Anxious thoughts feel real, but they are not always true. When fear-based thoughts arise, they can distort reality and make the worst-case scenario seem inevitable. Learning to challenge and reframe these thoughts is key to reducing their power.

Berate – Many people dislike or even hate the feeling of anxiety itself. They resist it, criticise themselves for experiencing it, and wish it would go away. However, this only amplifies the distress. Instead, shifting towards self-compassion can create a sense of emotional safety.

Beware – Becoming aware of the deeper thoughts and unmet emotional needs that fuel anxiety is essential. Anxiety often signals something deeper—whether it’s a fear of failure, a need for safety, or unresolved emotional pain. Identifying these underlying factors can provide insight into what your mind and body truly need.

Be – Instead of getting lost in a cycle of “what if” thoughts, grounding yourself in “what is” can help you shift back into reality. Engaging the senses—what you can see, hear, touch, and feel in the present moment—helps break the anxious loop.

Self-Soothing and Reframing Anxious Thoughts

Anxiety is often fueled by internal dialogue—the way we speak to ourselves in moments of stress. For many people, anxious thoughts become a kind of monologue, playing out like a scary movie in their minds. However, learning to respond to anxiety with intentional dialogue can help disrupt this cycle.

Strong approach: “You are okay. These thoughts are just stories, and they are not real. Look around and see what is actually happening.”
Soft approach: “I see you. I know you are scared, and I am here for you.”
Playful approach: Singing a silly song or making light of the situation can break the intensity of anxious thoughts.
Silent approach: Sometimes, simply sitting with the feeling without engaging in its story can help it pass.
By shifting the way you respond to anxiety, you can disempower fearful thoughts and create space for a more balanced, calming perspective.

Breathing Techniques for Anxiety Relief

Breathwork is one of the most effective tools for calming an anxious mind and regulating the nervous system. Different breathing techniques can activate the parasympathetic nervous system, which counteracts the body’s stress response. There are a multitude of techniques including 7/11 breathing, alternate nostril breaking, mindful breathing and many more. Breathing serves as an anchor, bringing you back to the present moment whenever your mind becomes overwhelmed by anxious thoughts.

Upgrading Your Internal Dialogue

One of the most overlooked aspects of anxiety relief is learning how to shift self-talk from fearful to supportive. Many people believe that their anxious thoughts define them, but in reality, they are just one part of the mind. Developing a more balanced internal dialogue means allowing both the anxious part and the wise, compassionate part to be present.

Visualisation: Imagine your anxious self as a younger version of you—how would you comfort them?
Journaling: Write out an internal conversation between your anxious thoughts and your calm, wise self.
Self-compassion practice: Speak to yourself the way you would speak to a friend in distress.
Self-Soothing Practices for Long-Term Anxiety Relief
Many of us never learned how to comfort ourselves in times of distress. Instead, we fall into patterns of self-criticism or avoidance. Developing nurturing self-talk can change the way you experience anxiety.
“I am here with you.”
“You are okay. This feeling will pass.”
“Right now, in this moment, I am safe.”
“I can handle whatever comes my way.”

Visualisation exercises can also help. Some people imagine themselves in a peaceful setting, such as resting in a hammock by the ocean, walking through a forest, or floating in warm water. Others find comfort in imagining their worries floating away in a balloon or writing them down and tearing up the paper.

Anxiety is Manageable And You Don’t Have to Do It Alone

The key to managing anxiety is not about eliminating it altogether but about learning how to navigate it with greater ease. It is about shifting from a place of fear and control to one of acceptance and resilience. At Teoma Health, we work with clients to develop personalised strategies for anxiety relief, combining evidence-based techniques with holistic therapies such as:
Emotional Freedom Techniques (EFT) to help release emotional blocks.
Nutritional support to balance hormones and regulate the nervous system.
Mind-body awareness practices for long-term stress management.
Getting to the mental and physical route of your problems to heal you from the inside out and create lasting change. 

If anxiety is impacting your daily life, you don’t have to go through it alone. Book a consultation with us to explore how you can cultivate greater calm, clarity, and emotional balance.