ANXIETY COACHING For Your WELL-BEING

CGW Coaching (Compassionate Guidance and Wellness)

by Susan Barth, SCC-C, BCMMHC

June 1, 2026

If you have been sitting on the fence about reaching out, wondering what coaching even looks like or whether it’s “for someone like you”—this is for you. 

I would like to walk you through what actually happens in a session with me.  No jargon, no mystery, just an honest picture of what you can expect—so that when you are ready, you already feel a little at home. 

STEP 1-  Let’s Walk Through it Together

We start slow.  I promise. The very first thing I’ll do is make sure you feel okay.  Not okay in a polite, surface-level way—I mean genuinely settling into our time together.  I’ll ask you how you are feeling right now, and sometimes I’ll invite you to give it a number from 1 to 10, with 10 being very comfortable.  That number isn’t a test it is a starting point.  One of my favorite things is revisiting it at the end of our session and noticing—even if just slightly—that it’s shifted, because it usually does. 

We will also set a simple intention together: “What do you need the most from this session?” That one question keeps us grounded in what actually matters to you, not what I think should come first.

STEP 2 – We Get Curious About Your Anxiety—Gently

This is where the real conversation begins.  I’ll ask you something like, “What has felt the heaviest for you lately?” or “When you notice the anxiety, what does it feel like in your body?”

I am not here to diagnose you or hand you a label.  I’m here to help you see your own patterns more clearly—the situations, the thoughts, the physical sensations that tend to show up together.  A lot of my clients tell me that just being able to name what’s happening makes it feel a little less overwhelming.  I do this without judgement.  Always.

“Anxiety loses a lot of its power the moment you can step back and say, “Oh—there you are.  I see what is happening.”

STEP 3 – I’ll Give You Tools That Actually Work in Real Life

Sometimes anxiety spikes right in the middle of our session—and honestly, that is okay.  That’s a perfect moment to practice together, in real time, rather than just talking about it.  If not, we begin to look at ways to identify it, when it commonly happens, and why you think it happens, all in a non-judgmental way.  I struggle with anxiety too, so I understand.  Again, talking about it begins the shift to overcoming it.   

At this time, I may offer you some beneficial IN-THE-MOMENT GROUNDING TOOLS:

    The 4-7-8 Breathing Technique

Inhale 4 seconds through your nose, hold 7 seconds, exhale 8 seconds out of your mouth.  Repeat 3 more times (4 sets).

It directly signals your nervous system to calm down. It is designed to relax you.  The beauty of it is, you can use it anywhere and at any time.  (I will go into more detail during the session, but it is very simple to do.) 

The Body Scan      

Slowly check in with your body—where is the tension?  Shoulders, jaw, chest?  Notice it, then consciously soften and release it.  Feel the area become lighter. 

If you don’t feel the release, tighten or squeeze the area more and then feel the release as you let go.  Completely relax it. This can be done anywhere, anytime. 

Cold Water

Splashing cold water on your face (or dipping if you can) and holding your breath for 15-30 seconds triggers your body’s dive reflex—it literally slows your heart rate within seconds.  (Just like in the movies) 

STEP 4 – I Will Challenge the Stories Anxiety is Telling You

Anxiety is, among other things, a very convincing storyteller.  It loves phrases like “Something bad is about to happen,” or “Everyone will notice,” or “I can’t handle this.”  Together, we utilize supportive tools to gently slow those thoughts down and look at them with honesty and compassion.  This isn’t about forcing positivity—I simply don’t find that approach especially helpful for anxiety.  I’m more interested in helping you learn to ask the questions: Is this thought actually true? What’s the evidence?  What would I say to a friend who was thinking this?  Over time, this kind of questioning becomes second nature.  Your brain starts to offer you more balanced, realistic perspectives—not because I told you to, but because you’ve practiced it enough that it sticks. 

As we move further along, we may also explore additional factors that can contribute to anxiety and overall stress, such as time management, setting healthy priorities, navigating different personalities within relationships, and creating greater organization in daily life. Addressing these areas can often provide meaningful support and help you feel more grounded, confident, and in control.

“Something I want you to know: You don’t have to show up at a session with the “right” thoughts or feelings.  You can come exactly as you are—messy, unsure, exhausted. That is why I am here for you.”

STEP 5 – We Make A Plan--A Small, Doable One

I’m not going to send you home with a 12-step overhaul.  I’ll ask you to choose one goal--something small and specific—that you can try before we meet again.  Maybe it’s trying the 4-7-8 Breathing Technique each morning and night and noticing any changes.  Maybe it’s sending a message or having that conversation you’ve been avoiding with the new communication tools you’ve learned.  Maybe it’s going for a short walk when the anxiety peaks.  It can be whatever you come up with during the session that works for you and you feel good about.  

Small moves compound.  Every little win builds evidence that you can navigate this—and that evidence matters more than you might think right now.  It builds resilience. 

STEP 6 – We Reflect and Gently Close

Before we wrap up, I’ll check in on how you are feeling. We’ll look at what shifted. I’ll reflect back on what I’ve heard—the insights, the courage it took to say certain things out loud, the progress that you’ve made even though it may not feel like progress yet. We may also notice other important things that happened during our time together: maybe you were able to slow a racing thought, name a fear more clearly, recognize a pattern you hadn’t seen before, feel a little more connected to your body, or realize that what you have been carrying now makes sense.  Sometimes the shift that takes place is emotional, sometimes physical, and sometimes it is simply the relief of finally being able to say it all in a space where you feel safe and understood.

The truth is: showing up can be the most challenging part, but I promise you, you will be pleasantly surprised and looking forward to the next session. You will leave with more clarity, hope, and something practical to hold onto between sessions—whether that is a grounding tool, a new way to respond to anxious thoughts, or a deeper understanding of yourself. Everything from there, we will build together.

Here Are A Few Helpful Things I Recommend for Clients Between Sessions:

Journaling    

Try this prompt when anxiety surfaces: “What triggered me today and what did I need?”  Even five minutes builds enormous self-awareness over time.

You can use your laptop or phone.  Nothing fancy.  The important thing is getting it down. 

 Apps That Help

Calm, Headspace, or Woebot are great for daily check-ins and guided practices between our sessions.

Movement—Any Kind

Even a 10-minute meaningful walk reduces cortisol.  You don’t need a gym, a plan, or a playlist.  Just movement. 

Follow an online dance routine at home or just move to music.  Walk around your house or kitchen island.   Movement a couple times a week will make a difference. (I'm working on this one).

Scheduled “Worry Time”

Set aside 15 minutes a day to intentionally worry—then close the door on it.  It sounds counterintuitive, but it actually trains your brain to contain anxiety rather than let it run all day.  

Worrying all day is not healthy.  (I have a signature technique that I can share in session).

Sleep Hygiene

Anxiety and sleep are deeply connected.  A consistent wind-down routine—dim lights, no screens, same bedtime—can make a surprising difference in how you feel the next day. 

Do the 4-7-8 Breathing Technique in the am/pm regularly and it will help with sleep. Make sure you are getting enough sleep. Stick to a sleep schedule or routine. Limiting or alleviating caffeine can be highly valuable with combating anxiety.  We can work on this if you like.  Another factor that can contribute to anxiety is WiFi. Put all wireless products away from you while sleeping and off if it is on your body (your watch will still monitor your sleep if you have WiFi off) These waves can affect your sleep, moods, and functioning.

All these tools will make a difference, but I want to be honest with you also, coaching is a powerful space for growth, awareness, and building tools—but it isn’t therapy.  If you’re experiencing panic attacks, severe avoidance, or symptoms that are significantly interfering with your daily life, I may also recommend connecting with a licensed therapist or psychiatrist.  That’s not me turning you away—that’s me making sure you get the exact support you deserve. 

Ready to take the next step?

Now you have it.  If something in this post resonates with you, I’d love to connect.  The first session can be a bit uneasy—but after that, it isn’t, you’ll see.  You will be so happy you took the right step towards improving your future.  Click on the Button below to get started. For Mental Health Awareness Month, in May, call or email me directly to get a Free Consultation using Code: MHAM.

BOOK NOW

Phone: 772-269-5644, cgwcinfo@gmail.com, www.cgwcoaching.org