Have you ever felt your heart racing before a difficult conversation, your stomach in knots before making a big decision, or your mind spinning with what-ifs late into the night? If so, you are not alone. This is part of being human. But what if I told you that anxiety isn’t just something to “just get rid of”? What if it holds wisdom that is worthy of listening to?
As a licensed mental health therapist, I have come to see anxiety not as a flaw but as a signal of information. It is not a sign that something is wrong with you, but a messenger alerting you that something within you needs your attention, care, or change.
Moving forward, I invite you to explore a new relationship with symptoms of anxiety, one that moves beyond fear and worry, and instead into compassion, awareness, and action. One that helps you not only feel better but also encourages you to live more fully aligned with your truth and inner guidance.
Understanding Anxiety As A Messenger
Anxiety often gets a bad reputation, especially when we view it as something wrong with us, something we need to suppress, avoid, or fix. In our fast-paced culture, where productivity and perfection are often celebrated, there’s not a lot of space for the discomfort anxiety brings. However, anxiety is part of the body’s natural stress response; it arises when your nervous system senses a potential threat (physical, mental, emotional, or even spiritual). This threat may be real or perceived, but the body reacts either way.
One of the most empowering shifts you can make is to view anxiety not as something to shove away or suppress, but as a purposeful energy to channel into aligned action.
From a holistic and integrative lens, anxiety is not just a symptom to manage, but a cue to listen inward more deeply. Sometimes, it arises when a boundary is crossed. Sometimes, it’s an alert that a part of you may feel unseen, unsafe, or out of sync with your values. You might experience it as racing thoughts, tension in your chest or gut, or an overwhelming sense of dread. These are all signals from your system saying, “Something here needs attention.”
We can also understand this through the lens of energy. Our prana (our life force energy) can become blocked or dysregulated when we are under stress, emotionally overwhelmed, or spiritually disconnected. When prana becomes unbalanced, it can show up in our physical, mental, and energetic bodies. Rather than fighting with our anxiety, perhaps we can turn to holistic practices, like yoga, to pause, notice what is present, and work with it skillfully, rather than work against it.
When we start to view anxiety as a messenger rather than a malfunction, we can begin to reclaim our power. We can choose to listen differently, respond more mindfully, and relate to ourselves with greater care.
The Wisdom Within Anxiety
To access the wisdom anxiety holds, we need to meet it with compassionate curiosity. This means slowing down, turning inward, observing with kindness, and asking questions that help us explore what lies beneath the surface.
Instead of asking, “How do I make this stop?” we might ask:
•What is this feeling trying to tell me?
•What am I afraid of, and what does that fear reveal about what I care about?
•Is there a need or truth I have been avoiding?
•What part of me feels vulnerable, and what does that part need?
These questions help us shift from reactivity to reflection. The more we resist the signals, the louder anxiety tends to become. But when we lean in gently and ask, “What are you trying to show me?” we begin to build a relationship with our inner wisdom. Often, anxiety is pointing us toward something important: a desire for safety, a longing for authenticity, the need to set a boundary, or a willingness to lean in and take a risk.
This does not mean glorifying anxiety or becoming consumed by it; it means listening to it as one voice in the room, not the only voice, but one worth paying close attention to.
Journaling: Try This Reflection Prompt
Take a few quiet moments and write your response down to complete the sentence: “My anxiety is trying to protect me from…”
Let whatever comes rise to the surface. Do not censor or analyze right away. Just write freely for a few minutes.
Then ask yourself: “What do I need right now?” and “What would help me feel grounded, supported, or seen?”
When you take time to listen to your inner guidance, you create space for clarity to emerge. These simple reflection practices can become anchor points in your day, especially during times of heightened stress or emotional overwhelm.
From Overwhelm To Empowered Action
Once we begin to understand the message behind our anxiety, the next step is choosing how to respond. Rather than spinning in the same loops of avoidance or ruminating thoughts, we can begin to move with the energy of anxiety in purposeful ways.
One of the most empowering shifts you can make is to view anxiety not as something to shove away or suppress, but as a purposeful energy to channel into aligned action. This does not mean forcing yourself to do something big or risky right away; it means choosing one small, meaningful step that honors what matters to you. Action does not have to be dramatic to be powerful. Even the smallest movement, when aligned with your truth, can restore a sense of agency, clarity, and inner peace.
Here are a few ways to begin:
1. GROUND YOURSELF IN THE PRESENT MOMENT. When anxiety pulls you into the future, the first thing to do is come back to the moment right now. Practices such as slow, conscious breathing, grounding your feet on the floor, or walking mindfully outdoors, can help reset your nervous system. Placing your hand over your heart space and taking three slow breaths can remind you that you are here, present in this moment.
2. TAKE VALUES-BASED ACTION. Ask yourself, “What is one small step I can take today that reflects who I want to be?” This might be sending an email you’ve been avoiding, setting a boundary, asking for help, or speaking your truth. It may also mean you choose to rest, create, or care for your body. When your actions align with your values, even if they feel uncomfortable at first, they begin to build self-trust and reduce anxiety over time.
3. EXPRESS WHAT YOU ARE FEELING. Anxious energy needs somewhere to go. Try writing about your experience, creating art, dancing to a song that moves your emotions, or even screaming into a pillow. These are healthy ways to express the feelings that may be pent up inside. The goal is not to fix the anxiety (there’s nothing to fix!), but to move with it. Emotional energy, like physical energy, needs motion to be metabolized.
4. CONNECT WITH SUPPORT. Isolation can make anxiety more intense. Whether it’s talking with a therapist, sharing honestly with a friend, or joining a community that understands what you’re going through, connection can help you regulate your nervous system and remind you that you’re not alone. There is power in being witnessed and in the connection of community.
You Are Not Broken
If anxiety has been making you feel stuck, overwhelmed, or ashamed, I want you to know this: you are not broken; you are not weak. Your system is doing its best to respond to stress, change, and inner conflict. That response can be honored rather than feared. You are waking up to something important.
You are capable and can build a relationship with your anxiety that feels less chaotic and more compassionate. You can learn to meet yourself in those tender places with presence and care. You can begin to trust that anxiety is not the end of the story, but an invitation into deeper healing, clarity, and purpose.
Remember, healing does not always look a certain way. It may be deeply personalized, and yet, also collective. When you do your part, the world around you shifts, too.
Joanna Barrett, LMHC, LPC, NCC, E-RYT, is a licensed mental health therapist, yoga teacher, and emotional wellness educator who guides people on their healing journeys through integrative, trauma-informed therapy and mind-body practices. With a compassionate, holistic approach, she honors and supports each person’s unique path. Learn more at www.joannabarrett.com.
Find holistic Counseling & Therapy in the Spirit of Change online Alternative Health Directory.
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