Anxiety
Do I Have an Anxiety Disorder?
Do you find difficulty in controlling worry?
Do you have aches or pains?
Do you feel restless and/or tired?
Is it hard to concentrate or complete daily tasks?
Are you irritable?
Do you have sleep disruption, or is it difficult to fall asleep?
Do you have distinct episodes of feeling on edge, shaky, or a pounding heart, shortness of breath, or tightness in your chest?
Do your hands feel cold or clammy, or your mouth dry, stomach upset, urinary frequency, or trouble swallowing?
Find Calm, Get Clarity, Feel Like Yourself Again
Anxiety can feel overwhelming—racing thoughts, shortness of breath, a pounding heart, chest or stomach pain, even dizziness. At Blair Counseling & Mediation, we help you reduce those symptoms, understand what’s driving them, and build practical skills to handle stressful situations with confidence.
What Anxiety Feels Like
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Persistent worry and “what-if” thinking
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Physical symptoms: fast heartbeat, tight chest, shallow or rapid breathing, muscle tension, tingling, light-headedness, cold hands/feet, stomach upset
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Trouble concentrating, irritability, poor sleep
These sensations are common when stress hormones and breathing patterns (like subtle hyperventilation) nudge your body into “high alert.” They’re uncomfortable—but treatable.
What a Panic Attack Feels Like (and Why It’s Scary)
A panic attack is a surge of intense fear and body sensations: heart racing, shortness of breath, dizziness, tingling, tightness in the chest, sweaty palms, and the thought that something terrible is happening. Panic attacks feel alarming, but they are typically not dangerous. After a first episode—or if symptoms are new or changing—see a physician to rule out medical causes.
Common Triggers & Risk Factors
Stress about money, work, health, or relationships can contribute. Family history, trauma, lack of sleep, caffeine, nicotine, alcohol or drug use, thyroid or heart issues, and low blood sugar can also play a role. Anyone can experience panic attacks; women between 16–30 report them more often, but they affect all ages.
How We Treat Anxiety & Panic at Blair Counseling
Our approach is collaborative, skills-based, and focused on relief you can feel:
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Cognitive-Behavioral Therapy (CBT): Reframe unhelpful thinking and reduce body reactivity.
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Exposure & Response Prevention (as appropriate): Safely face triggers while building tolerance so fear decreases over time.
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Breathing & Relaxation Training: Diaphragmatic (“belly”) breathing, paced exhale, and muscle relaxation to calm the nervous system.
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Mindfulness & Acceptance Skills: Notice thoughts, emotions, and sensations without judgment or avoidance—react less, choose more.
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Stress & Communication Skills: Boundaries, assertiveness (vs. aggression or passivity), and conflict resolution to reduce daily pressure.
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Care Coordination: If needed, we’ll collaborate with your physician about medication options.
Our goals: help you relax your body, think clearly under stress, and handle challenging situations with confidence.
Practical Skills You’ll Learn
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Breathe smarter: In through the nose, slow out through the mouth; let the stomach expand more than the chest.
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Ride the wave: Notice adrenaline surges without trying to control every sensation—paradoxically, this lowers reactivity.
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Refocus on learning, not fear: Test predictions (“Did the worst actually happen?”) so your brain updates what’s truly dangerous vs. uncomfortable.
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Daily resilience: Sleep, nutrition, movement, and healthy connection—all proven buffers against anxiety.
When Anxiety Disrupts Life
Untreated anxiety and panic can impact work, school, finances, relationships, and mood. Early support can prevent complications like phobias, depression, or substance misuse and can significantly improve quality of life.
When to See a Doctor
If symptoms are new, severe, or feel different from your usual anxiety—especially chest pain, shortness of breath, or fainting—seek medical evaluation promptly to rule out medical conditions.
Ready to Get Started?
We work with teens, adults, couples, and families across Crystal Lake, Huntley, and McHenry County—in person and via telehealth.
Call Blair Counseling & Mediation or request an appointment online to begin.