Anxiety is one of the most common mental health struggles, and women are diagnosed with anxiety disorders at nearly twice the rate of men. If you’ve ever searched for “anxiety therapist near me” or wondered how therapy can help, you’re not alone. This blog will explore why anxiety affects women more often, how to identify symptoms of anxiety in women, and how therapy can break the anxiety cycle and provide lasting relief.
Why Women Experience Anxiety More Often Than Men
Women face unique social, biological, and hormonal factors that contribute to higher rates of anxiety. Hormonal fluctuations related to menstruation, pregnancy, and menopause can heighten emotional sensitivity and stress. Additionally, societal expectations—such as balancing work, caregiving, and personal relationships—often place a heavy mental load on women. Trauma, including experiences of discrimination, abuse, or gender-based violence, can also increase the risk of developing anxiety disorders.
Here at Her Time Therapy, we see the above realities play out in the lives of so many of our clients. Because anxiety in our clients is so prevalent—and because it’s something many of us as therapists have struggled with as well—it’s a hot topic around here: our blog posts and podcast episode about Human Giver Syndrome dives into the relentless expectation that women must always be selfless caretakers, which can produce and exacerbate symptoms of anxiety.
And our podcast episode "Feminism & Therapy: How Gender Equality Impacts Mental Health" also explores how societal structures shape emotional well-being.
Read on for practical strategies we use to recognize and reduce anxiety symptoms and explore how therapy can help you regain a sense of balance and control.
Recognizing Symptoms of Anxiety in Women
Anxiety manifests in different ways, and it’s important to recognize the signs so that you can seek support when needed.
Common symptoms of anxiety in women include:
Excessive worry or overthinking
Difficulty concentrating
Fatigue or trouble sleeping
Rapid heartbeat or shortness of breath
Irritability or restlessness
Muscle tension and headaches
Avoidance of certain situations due to fear
While these symptoms are common in general anxiety, it’s important to differentiate between different anxiety disorders:
Generalized Anxiety Disorder (GAD): Persistent, excessive worry about everyday situations
Panic Disorder: Sudden, intense episodes of fear known as panic attacks
Social Anxiety Disorder: Fear of social situations and interactions
Phobias: Intense fear of a specific object or situation (e.g., flying, heights, or enclosed spaces)
Example: Two Women, Two Forms of Anxiety
Emma and Rachel both struggle with anxiety, but their experiences look different.
Emma, a 34-year-old marketing professional, has Generalized Anxiety Disorder (GAD). Her mind is constantly racing with “what-ifs.” She worries about her job performance, her aging parents, and even small things—like whether she said the wrong thing in an email. Even when things are going well, a sense of unease lingers. At night, she lies awake running through worst-case scenarios, making mental to-do lists she knows she’ll never finish. The exhaustion from her restless nights only fuels the anxiety, trapping her in a vicious cycle of stress and fatigue.
Rachel, on the other hand, experiences Social Anxiety Disorder. A 27-year-old teacher, she dreads staff meetings, avoids social gatherings, and feels a wave of panic when she has to speak in front of a group. Before any social event, her mind spins with thoughts like: "What if I embarrass myself? What if they think I’m awkward?" She often declines invitations, not because she doesn’t want to go, but because the anxiety of being judged is overwhelming. When she does attend, she replays every interaction afterward, analyzing her words and tone, convinced she must have said something foolish.
Though Emma and Rachel’s struggles look different, both women feel trapped by their anxiety. The good news? With therapy, both can learn tools to break free from the cycle—whether it’s challenging negative thought patterns, practicing mindfulness, or gradually exposing themselves to feared situations in a safe, supportive way.
Breaking the Anxiety Cycle
Anxiety is often maintained by a cycle of fear, avoidance, and reinforcement. This anxiety cycle looks something like this:
A trigger (e.g., stress at work or social interaction) causes anxious thoughts.
The body responds with physical symptoms (e.g., racing heart, sweating).
To reduce discomfort, the person avoids the trigger (e.g., skipping social events).
Avoidance reinforces the fear, making future anxiety worse.
Breaking this cycle is key to managing anxiety. Exposure therapy, cognitive-behavioral techniques, and mindfulness practices can help individuals face their fears instead of avoiding them.
Example: The Anxiety Cycle in Action
Avoidance may feel like a quick fix for anxiety, but in reality, it only strengthens the fear over time. This is exactly what happens to Samantha, who finds herself trapped in a cycle of escalating anxiety after avoiding a high-stakes job interview.
Samantha has been searching for a new job for months. When she finally lands an interview for a position she really wants, her anxiety skyrockets. As she drives to the office, her thoughts spiral: "What if I say something stupid? What if they don’t like me? What if I freeze up?" Her heart pounds, her palms sweat, and her stomach churns. The moment she pulls into the parking lot, she feels overwhelmed with dread. Instead of going inside, she sits in her car, convincing herself she’ll reschedule. As soon as she drives away, relief washes over her—the anxiety is gone.
But now, Samantha still needs a job, so she keeps applying. When she finally schedules another interview, the fear is even worse. This time, just thinking about it makes her chest tighten. On the morning of the interview, she has a full-blown panic attack—her body remembers the fear, and because she avoided the last interview, her anxiety has only grown stronger.
This is how the cycle of anxiety works: the short-term relief of avoidance reinforces the fear, making future situations even harder. The key to breaking free isn’t avoiding the anxiety—it’s facing it, step by step. Therapy can help individuals like Samantha develop coping strategies, reframe anxious thoughts, and gradually build confidence in situations that once felt impossible.
Understanding and Managing Panic Attacks
For those struggling with panic disorder, intense panic attacks can feel overwhelming.
Symptoms of a panic attack include:
Sudden, extreme fear or doom
Chest pain or tightness
Dizziness or feeling lightheaded
Nausea
Sweating or chills
Feeling detached from reality (derealization)
To manage a panic attack in the moment:
Practice deep breathing – Inhale slowly for four counts, hold for four counts, exhale for four counts.
Ground yourself – Use the 5-4-3-2-1 method: Identify five things you see, four you touch, three you hear, two you smell, and one you taste.
Remind yourself that it will pass – Panic attacks are temporary, and reminding yourself of this can help reduce fear.
The Importance of Consistent Self-Care in Managing Anxiety
When it comes to reducing and managing anxiety, self-care isn’t just a luxury—it’s a necessity. Prioritizing daily habits that support mental, emotional, and physical well-being can help women build resilience against stress and lessen the intensity of anxious feelings. However, self-care is more than just bubble baths and face masks; it requires a holistic approach that nurtures every aspect of life.
The 8 Domains of Self-Care to Reduce Anxiety
To effectively manage anxiety, it’s important to practice self-care in a well-rounded way.
The eight key domains of self-care include:
Physical Self-Care – Engaging in regular movement, maintaining a nutritious diet, and getting enough sleep. (Exercise plays a crucial role in anxiety management, which we’ll explore in the next section.)
Emotional Self-Care – Processing emotions in a healthy way, practicing self-compassion, and seeking support when needed.
Mental Self-Care – Engaging in activities that stimulate the mind, such as reading, learning new skills, or practicing mindfulness techniques.
Social Self-Care – Nurturing supportive relationships and setting boundaries to protect emotional energy.
Spiritual Self-Care – Finding meaning and connection through meditation, religious practices, or spending time in nature.
Financial Self-Care – Managing money responsibly to reduce financial stress, such as budgeting and planning for the future.
Professional Self-Care – Maintaining work-life balance, setting career goals, and creating healthy boundaries in professional environments.
Environmental Self-Care – Organizing living and workspaces to promote calmness and reduce stress.
How Therapy Can Help Build a Sustainable Self-Care Routine
Many women struggle to prioritize self-care due to life demands, feelings of guilt, or uncertainty about where to start. Therapy can be an invaluable tool in identifying personal barriers to self-care and developing a plan that is realistic and sustainable.
A therapist can help clients:
Recognize negative thought patterns that prevent them from prioritizing their well-being.
Set achievable self-care goals based on their unique needs.
Learn coping strategies to manage stress and anxiety more effectively.
Develop self-compassion and let go of guilt surrounding self-care.
Among all the self-care practices, exercise is one of the most effective ways to regulate anxiety symptoms. In the next section, we’ll explore how movement directly impacts mental health and why it’s a key pillar in any anxiety management plan.
For more ideas, check out our podcast episode "Why You Should Practice All Eight Domains of Self Care."
The Role of Exercise in Reducing and Managing Anxiety Symptoms
Exercise is one of the most effective natural ways to manage and reduce anxiety symptoms in women. Regular physical activity has been shown to lower stress hormones, increase mood-boosting neurotransmitters, and provide a healthy outlet for nervous energy.
How Exercise Helps Ease Anxiety
Reduces Stress Hormones – Physical activity lowers levels of cortisol and adrenaline, which are responsible for the body's stress response. By regulating these hormones, exercise helps keep anxiety in check.
Boosts Mood-Enhancing Chemicals – Exercise stimulates the production of endorphins, serotonin, and dopamine—neurotransmitters that promote feelings of relaxation and well-being. These chemicals help counteract the negative thought patterns often associated with anxiety.
Promotes Mindfulness and Presence – Engaging in movement-based activities such as yoga, running, or swimming encourages mindfulness, helping women shift their focus away from anxious thoughts and into the present moment.
Improves Sleep Quality – Anxiety and sleep disturbances often go hand in hand. Exercise helps regulate the body's circadian rhythm, making it easier to fall asleep and stay asleep, which in turn reduces overall anxiety levels.
Increases Confidence and Resilience – Regular movement can enhance self-esteem and foster a sense of accomplishment. Over time, women who engage in consistent physical activity may feel more capable of handling stressors that would typically trigger anxiety.
Best Types of Exercise for Anxiety Relief
Aerobic Exercise – Activities like walking, jogging, cycling, or dancing elevate heart rate and trigger the release of feel-good hormones.
Yoga and Pilates – These practices combine breathwork, mindfulness, and movement, which can be particularly effective in calming the nervous system.
Strength Training – Lifting weights or engaging in resistance exercises can help release pent-up stress and promote overall mental resilience.
Outdoor Activities – Hiking, swimming, or even a brisk walk in nature can amplify the mental health benefits of exercise by incorporating fresh air and natural surroundings.
Getting Started
If anxiety has made it difficult to start or maintain an exercise routine, consider beginning with small, manageable activities. A 10-minute walk, a short stretching session, or a dance break can be enough to make a difference. The key is consistency—moving regularly in a way that feels good can provide lasting relief from anxiety symptoms and enhance overall mental well-being.
Professional Treatment for Anxiety Disorders
You may be wondering how therapy can truly help. Anxiety is more than just occasional worry—it can affect daily life, relationships, and overall well-being. Therapy provides a structured and supportive environment to help individuals understand and manage anxiety symptoms effectively.
Evidence-Based Therapy Approaches for Anxiety
Therapists use a variety of research-backed approaches to treat anxiety, each tailored to a client’s unique needs and experiences. Some of the most effective treatment methods include:
Cognitive Behavioral Therapy (CBT) – One of the most widely used therapies for anxiety, CBT helps individuals identify and change anxious thought patterns that contribute to distress. By challenging negative thoughts and developing healthier coping strategies, clients can reduce the intensity of their anxiety over time.
Acceptance and Commitment Therapy (ACT) – ACT focuses on accepting anxious thoughts and feelings rather than fighting against them. Clients learn mindfulness skills and commit to actions that align with their values, even when anxiety is present.
Exposure Therapy – This approach is particularly effective for phobias, social anxiety, and panic disorders. Through gradual and controlled exposure to anxiety-provoking situations, clients can build resilience and reduce their fear responses over time.
Mindfulness-Based Therapy – Techniques such as mindfulness meditation, breathing exercises, and body awareness practices help individuals stay present and grounded, reducing the impact of anxious thoughts and sensations.
Eye Movement Desensitization and Reprocessing (EMDR) – Often used for trauma-related anxiety, EMDR helps individuals process distressing memories and reframe their emotional responses to past experiences.
Psychodynamic Therapy – This approach explores the root causes of anxiety, often linked to unresolved past experiences or unconscious conflicts. Understanding these underlying issues can lead to long-term relief.
What to Expect from Anxiety Therapy
Starting therapy for anxiety can feel overwhelming, but knowing what to expect can make the process more approachable:
Initial Assessment – During the first session, a therapist will ask about your anxiety symptoms, personal history, triggers, and overall mental health to develop a personalized treatment plan.
Developing Coping Strategies – Therapy sessions focus on practical techniques to manage anxiety, such as relaxation exercises, cognitive restructuring, and behavioral changes.
Progress Over Time – Anxiety therapy is not a one-size-fits-all solution, and progress may take time. Clients work at their own pace to implement coping strategies and reframe anxious thoughts.
Homework and Practice – Many therapists assign exercises or journaling between sessions to reinforce what was learned and encourage real-world application.
A Safe, Non-Judgmental Space – Therapy offers a confidential environment where clients can explore their fears, gain insight into their emotions, and receive support without judgment.
For many women, anxiety therapy not only reduces distress but also empowers them to take control of their mental health. If you’re struggling with persistent anxiety, seeking professional support can be a transformative step toward healing and emotional resilience.
Benefits of Online Therapy for Anxiety:
Accessible from the comfort of home
Flexible scheduling for busy individuals
Evidence-based techniques tailored to your needs
Support from licensed professionals trained in anxiety treatment
To learn more about how online mental health counseling works and how to make the most of it, check out our podcast episode "The Power of Online Mental Health Counseling: Why It Works and How to Get the Most Out of It."
Finding the Right Anxiety Therapist for You
If you’re ready to take control of your anxiety, working with a trained professional can
make all the difference. Searching for “anxiety therapist near me” is a great first step, but you can also consider online therapy options that provide flexibility and accessibility.
At Her Time Therapy, we specialize in helping women manage anxiety and reclaim their peace of mind. Contact us today for a free consultation and start your journey toward healing.
Call/Text (720) 255-1667 | info@hertimetherapy.com | www.hertimetherapy.com
About the Author
Meagan Clark, MA LPC NCC BC-TMH is a Licensed Professional Counselor and the Founder and Clinical Director of Her Time Therapy, PLLC, a group therapy practice specializing in teletherapy for women. She received her Master of Arts degree in School and Clinical Mental Health Counseling from Adams State University and is a Board Certified Telemental Health Provider and Nationally Certified Counselor. As a psychotherapist, Meagan specializes in working with female-identifying teens and adults who suffer from trauma, relationship issues, anxiety, and grief. She is also a Certified Holistic Cancer coach and specializes in supporting cancer patients and caregivers struggling with compassion fatigue. Meagan believes strongly in the empowering nature of integrative and feminist therapy to give women the knowledge and tools they need to navigate gender-based oppression, increase resiliency, and empower themselves to create a life they love.
*Disclaimer: This blog does not provide medical advice and the information contained herein is for informational purposes only. This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a licensed health provider before undertaking a new treatment or health care regimen.
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