Anxiety Therapy for Adults: Reduce Anxiety, Stop Overthinking & Feel in Control
Living with anxiety as an adult can feel overwhelming. The constant sense of worry, the endless cycle of overthinking, and the inability to fully relax can make everyday life feel like a struggle. You might find yourself avoiding situations, feeling drained, or constantly anxious about what’s to come.
But you don’t have to face this alone. Anxiety therapy for adults is designed to help you regain control over your thoughts, emotions, and reactions. At Live Life Now Therapy, we specialize in evidence-based approaches that empower you to break free from anxiety, manage overwhelming emotions, and develop practical skills that you can use in your daily life.
Whether your anxiety is triggered by work stress, relationship issues, or general life pressures, therapy can help you regain a sense of calm and control.
Live Life Now is a mental wellness service built for real life. We’re therapists, coaches, educators, and guides. We believe everyone deserves tools that work, in language that makes sense. Our mission is to make mental health support accessible, practical, and personal.
What Anxiety Feels Like for Adults
Anxiety affects adults in many different ways. It can show up as physical symptoms, overwhelming thoughts, or emotional distress. If you’re struggling with any of the following, therapy can help you better understand and manage your anxiety.
Mental Symptoms of Anxiety
- Overthinking and spiraling thoughts about worst-case scenarios
- Constant worrying about events or situations out of your control
- Difficulty concentrating or focusing due to anxious thoughts
- Feelings of doom or impending danger, even when there’s no clear threat
Emotional Symptoms
- Irrational fear, nervousness, or constant unease
- A sense of detachment or disconnection from reality
- Self-doubt or an overwhelming fear of failure
- A constant need for reassurance or avoiding certain situations to ease anxiety
Physical Symptoms
- Racing heart, shortness of breath, or tightness in the chest
- Muscle tension, headaches, or dizziness
- Insomnia or disrupted sleep patterns due to restlessness
- Fatigue or exhaustion from constantly managing anxiety
If these symptoms sound familiar, anxiety therapy can help you address both the mental and physical aspects of anxiety, empowering you to live a more peaceful, centered life.
How Anxiety Therapy Helps Adults Regain Control
Anxiety therapy isn’t just about talking about your feelings. It’s about learning practical tools and techniques that help you understand and manage your anxiety in a meaningful way. At Live Life Now Therapy, we use a combination of Cognitive Behavioral Therapy (CBT), mindfulness-based techniques, and relaxation strategies to help you:
Reduce Overthinking
With CBT, we’ll work together to identify unhelpful thought patterns and replace them with more balanced, realistic ways of thinking. This can help you stop the cycle of overthinking and feel more grounded.
Control Your Stress Response
We teach you mindfulness techniques and grounding exercises that help calm your body’s natural stress response. Learning to regulate your emotions can stop the physical symptoms of anxiety (like racing heart and muscle tension) and help you feel more centered.
Build Coping Skills
We’ll provide you with a set of practical coping skills to help manage anxiety in the real world. Whether it’s through breathing exercises, relaxation techniques, or exposure therapy (if needed), you’ll gain tools to handle life’s stressors in a healthy way.
Improve Your Self-Confidence
Anxiety often leads to self-doubt and a fear of failure. We’ll work to help you rebuild your confidence, so you can feel more empowered to tackle the challenges of daily life.
What to Expect in Anxiety Therapy at Live Life Now Therapy
Our approach to anxiety therapy is supportive, compassionate, and tailored to your individual needs. During our sessions, you can expect:
A Collaborative, Client-Centered Approach
Your journey to managing anxiety begins with understanding your unique triggers, symptoms, and goals. Together, we will develop a plan that works best for your needs, at your pace.
Evidence-Based Tools and Strategies
You’ll be equipped with CBT techniques, mindfulness practices, and relaxation exercises to help you manage your anxiety. These proven techniques will help you feel in control of your emotions and thoughts.
Ongoing Support and Accountability
Anxiety therapy is a process, not a quick fix. We’ll provide consistent check-ins, allowing us to monitor your progress and adjust the plan if necessary. Our goal is to give you the tools you need to succeed and feel confident in your ability to manage anxiety.
Safe, Non-Judgmental Space
We understand how overwhelming anxiety can be, and we provide a safe, non-judgmental space where you can express yourself openly. You’ll never feel rushed or judged; instead, you’ll receive the support you need to work through your anxiety.
Evidence-Based Approaches We Use in Anxiety Therapy
At Live Life Now Therapy, we incorporate several evidence-based methods to help you manage anxiety:
Cognitive Behavioral Therapy (CBT)
CBT is a widely used and effective approach for treating anxiety. It focuses on identifying and changing negative thought patterns that contribute to anxiety. By working together, we’ll help you develop more constructive and balanced ways of thinking.
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness techniques help you stay in the present moment and stop anxious thoughts before they spiral. We teach mindful breathing, body scans, and other practices that can help you center yourself during moments of anxiety.
Relaxation Techniques
We incorporate progressive muscle relaxation (PMR) and deep breathing exercises to help calm your body’s natural stress response. These techniques help reduce the physical symptoms of anxiety, such as tension, restlessness, and insomnia.
Exposure Therapy
For those with more specific anxieties (e.g., social anxiety, panic disorder), exposure therapy can help you gradually face the situations that trigger your anxiety in a safe, controlled environment. This process builds confidence and helps you regain control.
When Anxiety Therapy Is Especially Helpful
Anxiety therapy can be particularly helpful if you’re experiencing:
Generalized Anxiety Disorder (GAD)
If you find yourself worrying about multiple areas of life (work, health, relationships) without being able to control the worry, therapy can provide tools to challenge these patterns.
Social Anxiety
If social situations cause overwhelming fear or discomfort, therapy can help you gradually face these situations and build confidence.
Panic Attacks
If you experience sudden, intense bursts of fear or panic, therapy can help you learn grounding techniques and breathing exercises to regain control during these episodes.
Workplace Stress
If stress from your job is overwhelming, therapy can help you manage work-related anxiety and teach you how to set healthy boundaries.
Small Tools You Can Try Today
While therapy provides long-term solutions, here are a few simple techniques to help manage anxiety in the short term:
1. Deep Breathing
Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7, and exhale for 8. This can help calm your nervous system.
2. Grounding Exercise
Try the 5-4-3-2-1 method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This can help bring you back to the present moment.
3. Thought Reframing
When you notice negative thoughts, ask yourself, “Is this a fact, or is it just my anxiety talking?” Challenge the thought and replace it with a more balanced perspective.
How to Get Started with Anxiety Therapy
Starting therapy is the first step toward feeling more in control. Here’s what to expect:
What the First Session Looks Like
- We’ll talk about your specific anxiety symptoms and triggers.
- We’ll discuss your goals and develop a plan to address your anxiety.
- You’ll leave with some practical tools to use immediately.
How to Book a Session
Booking a session is easy. Simply schedule online or reach out to us for more information. We’re here to support you on your journey toward feeling better.
Ready to Stop Overthinking and Feel More in Control?
Anxiety therapy can help you regain your balance, manage stress, and learn practical tools to overcome anxiety. You don’t have to keep feeling overwhelmed.
Feel calmer, clearer, and more in control.
Learn the tools to manage anxiety long-term.
Start your journey toward feeling better today.
Book a session now and take your first step toward a calmer, more controlled life.
Client Testimonials
“I was skeptical about therapy. I had tried a few therapists in the past and didn’t feel seen. But here, I found someone who really got it. We talked about my anxiety around work performance, but also about being a Black man navigating stress and expectations. It’s been a game-changer. I don’t just cope—I’m growing.”
James Alan
“What stood out to me was the empathy and skill of my therapist. I’ve struggled with perfectionism and shame for most of my adult life. Through therapy and the skills lab sessions, I finally learned how to soothe my inner critic. I feel like I can breathe again. Therapy didn’t fix me—it helped me meet myself with kindness.”
“Therapy helped me understand patterns I was blind to—especially in relationships. I used to push people away before they could hurt me. Now I see how fear was driving me, and I’ve started building real, open connections. I didn’t expect to feel so supported. I’m grateful I gave this space a chance.”
“I began therapy because I felt constantly overwhelmed and unsure of my place in the world. My therapist helped me make sense of my anxiety and gave me real tools to cope. The mindfulness work we did together shifted how I relate to myself. I no longer feel broken—I feel human.”
“I came in feeling numb and disconnected. Years of pushing down emotions had left me empty. Through therapy, I started to understand my emotional world for the first time. I even learned how to talk about feelings with my teenage son. That’s something I never thought I’d be able to do.”
“I work in a helping profession, so I thought I should have it all figured out. But therapy showed me that even caregivers need care. I loved the blend of compassion and structure my therapist brought. The two-hour sessions were particularly transformative—they gave me time to unpack and rebuild.”
“For years, I thought my relationship issues were just bad luck. But therapy helped me understand attachment styles, boundaries, and my own patterns. I learned to stop chasing unavailable people and start showing up for myself. It’s been deeply healing.”
“I never thought I’d be someone who goes to therapy. But I hit a wall and couldn’t keep pretending everything was fine. From the first session, I felt a deep respect and safety here. We unpacked years of suppressed grief and stress. I’ve come out stronger, not just mentally, but emotionally and spiritually too.”
“As a young woman dealing with depression and identity confusion, therapy gave me a place to speak freely. I no longer feel like I’m faking confidence. I’ve found my voice, and for the first time, I actually feel like I belong in my own life.”
“Tonya is a great listener and very knowledgeable. She knows how to ask the right questions! She brought a very helpful external perspective to help me discover limiting beliefs hidden deep with my subconscious. Our conversations had a very restorative feeling to them and I would highly recommend working with her to help you improve your well being and mindset. Thank you Tonya.”
Tonya
Vaughn- Canada
“Tonya is caring and empathetic person who is genuinely interested in getting to know her clients. She utilizes a variety of tools and strategies to help individuals set goals and overcome their struggles. Her unique ability to shift an individual’s perception of their situation(s) has been especially helpful and appreciated”
Kendra
Canada
“Tonya is very kind and caring, she is helping us to focus and solve our problems. She is a good listener, competent and makes us feel safe to share. In a couples therapy, Tonya doesn’t take sides but guides us to mutual understanding. We are glad to be working with her.”
Branko
Germany
“Sometimes life can get really complicated and it can present to you many challenges at the same time. This is how I felt before working with Tonya. I felt overwhelmed with so many difficult and demanding situations. I didn’t know how to face and solve all of them. During my coaching sessions with Tonya, I could experience mind clarity, confidence, and accountability. She is an excellent listener and she asked me the perfect questions that helped me realize how to get on board and take the control of my life again. I can highly recommend Tonya as a coach”
Griselda
Germany
“It has been so helpful to work with Tonya over the past month during a time of anxiety. Each time we talk I come away with a new insight to build on. She is respectful and empathetic and I am looking forward to more sessions to continue to grow”
Tessa
UK
“Tonya has been a great support for me as I navigated a very difficult time in my life. She has helped me to recognize the importance of self-care and understand how certain limiting beliefs may be impacting my behaviours and thoughts and how that contributes to my anxiety. She is always quick to respond and a truly compassionate person! I have benefited greatly from her support.”
Molly
Canada
Hannah
Taiwan
“Getting matched with Tonya is a blessing that I am forever thankful for. I used to think that it is going to be uncomfortable doing counselling but now I am always looking forward to her sessions. Tonya always listens and checks on me, always validating my feelings. She doesn’t just give me answers- she guides me through until we find them. It feels so good to go from my depressed self to where I am now, looking at life from a better perspective. Thank you, Tonya 🙂 “
Monica
Indonesia
“I’ve found my sessions with you really helpful. As someone who has no prior experience with therapy or counselling sessions, you helped me feel at ease and heard. I appreciated that your approach was always one that was consistently supportive, and not overly assertive. I also appreciated the fact that instead of just telling me the tools and solutions I should be using, you sought for my immediate feedback on how helpful I’d imagined them to be. This further encouraged me to think out loud and assess how different situations would play out, and therefore increase my confidence in the effectiveness of these tools (or how I can tweak them slightly to cater to the situations that I was in)”
Colin
Singapore
“Tonya was my first experience as a counselor. She was very helpful and and listened to my flow of words without interrupting and always encouraging me to talk. She has a very kind approach and makes you feel in a safe space. I’d definitely recommend her to my friends”
Daniela
Germany
“Tonya was brilliant to work with. She quickly understood and could see what we as a couple needed help with even when we couldn’t put our finger on what was wrong. She also succinctly put in the words exactly how I felt and gave us tools to go away and work on. She are patient and listened well and in a few sessions we already felt a lot clearer on what was going wrong and how to manage it. I would recommend Tonya to any of my friends seeking relationship therapy. Thank you Tonya and maybe see you again some time 🙂 “
x- Natasha
UK
“I have been working with Tonya for about three months and I can already feel the different. Prior to this, I was constantly unhappy and could not think clearly to most of the aspects of my life. With Tonya, I feel safe in sharing all my thoughts. She helped me in looking at my concerns from different perspective. I also appreciate that Tonya was very supportive/flexible in adjusting her timeline and in responding to my query in timely manner. I feel that I can always count on her when I need to”
“I’ve talked to a few coaches before but they never really spoke to me in a way that Tonya did. She really helped me understand what I was thinking and made everything clear to me. I’m very great full for all the help she gave me and I feel like a better person because of her help.”
Jake
New Zealand
“I always looked forward to my weekly appointments with Tonya because I knew I would be genuinely listened to and supported. With the help of Tonya’s caring presence and practical insight, I was able to make real strides in my personal growth. I highly recommend her!”
Scott
Canada
“I have been amazed by the quality of the counselling I have received. I feel that Tonya fully understands me and what I am trying to say. The guidance she gives is simple to understand and follow. I feel the pace at which we are progressing is just right for me “
Kim
UK
“I have been amazed by the quality of the counselling I have received. I feel that Tonya fully understands me and what I am trying to say.
The guidance she gives is simple to understand and follow. I feel the pace at which we are progressing is just right for me
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Nina
Canada
“Thank you so much for your help and support. It’s really helped me get through this semester by giving me the tools and the perspective to pick myself back up in spite of my anxieties
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Pam
Japan
“I have been having therapy with Tonya Jordan for 3 months. She has been very supportive from the very beginning. I felt very comfortable talking to her about my sleeping and anxiety problem. Now I mostly overcome it with having the courage to try to go on my own. I would return to her if my problem resurfaced. I can only highly recommend her as she is an excellent therapist.
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Gyorgy
UK
“Tonya has been amazing in the time we have worked with her so far. Her approach of carefully listening and relating to our concerns, and then talking through her understanding and strategies of how we can deal with the issues, has worked tremendously well. We came to counseling with a specific question and issue we were trying to work through – not only did Tonya help us understand the issue and ourselves better and therefore reach a great resolution, she has also helped us with so many other topics that have come up since then. Her warm, friendly and completely non-judgemental approach meant that we trusted her from the beginning and her knowledge of successful mechanisms to help resolve these issues has been invaluable. We have both learned so much about ourselves from working with Tonya, and our relationship is stronger as a result”
“Tonya is the best therapist I have ever worked with. She is kind and supportive and validates your feelings while simultaneously asking hard questions and providing sound advice. I have struggled with anxiety my entire life, and Tonya helped me to overcome obstacles I never thought possible. She taught me to practice self love, and that has truly changed my life. I would highly recommend working with Tonya. She can really make a difference.”
“I am very grateful for Tonya’s consistent support and her kindness. She has helped me learn to believe in my own abilities and feel less anxious about achieving my goals. For most of my life I have felt like I don’t matter, but Tonya has helped me overcome this belief and she is always patient and compassionate throughout the process. I would recommend her to anyone who is struggling with their self esteem.”
Hargun
Canada
