I feel anxious all the time, can hypno-CBT help?

Anxiety is something most people experience from time to time. But for some, the tension and mental chatter feel like they never switch off. It can be draining—affecting energy, concentration, and mood, and causing physical discomfort. Left unmanaged, it can affect both mental and physical health.

What is anxiety and why does it feel constant?

At its core, anxiety is part of the body’s natural “fight-or-flight” response—a survival system designed to protect us from danger. Thousands of years ago, this response kept us safe from real threats. Today, even without physical danger, this system can still get triggered.

The brain doesn’t always distinguish between real and perceived threats. So when you’re worried about work, relationships, or the future, your body reacts as if those worries are happening right now. This can leave you feeling on edge, restless, or tense without an obvious reason.

When anxiety feels constant, it’s often because the mind and body are stuck in this heightened state of alert—like an internal alarm that won’t switch off. Learning how to engage the body’s natural calming system, known as the parasympathetic nervous system, can help quiet that alarm, allowing your mind and body to settle.

How thoughts and patterns keep anxiety going

Anxiety often persists because of the way we think and the patterns that follow. The brain is wired to spot potential threats—that’s part of human survival—but sometimes it flags things that aren’t truly dangerous.

You might find yourself caught in thought patterns like:

• “What if something bad happens?”
• “I won’t be able to cope.”
• “People will judge me.”

These thoughts trigger the same stress response as a real threat, causing symptoms like a racing heart, tension, or restlessness. Because these thoughts feel convincing, it’s easy to react as if they’re true without questioning them.

Over time, these anxious thoughts often lead to avoidance. Avoiding things that feel uncomfortable—like skipping meetings or cancelling plans—can bring temporary relief, but it reinforces the belief that these situations are too overwhelming to handle.

For example, if social situations trigger anxiety and are regularly avoided, there’s no chance to learn that fears like “I’ll be judged” often don’t come true. This makes the world feel smaller, while anxiety grows bigger.

The role of beliefs in anxiety

Anxiety isn’t just fueled by day-to-day worries; deeper beliefs about yourself and the world play a role too. Beliefs like:

• “I’m not good enough.”
• “I can’t cope with stress.”
• “If I make a mistake, it’s a disaster.”

Beliefs are powerful—they shape how we see ourselves, others, and the world. Think of a belief like “The sun will rise tomorrow.” It’s something you don’t second-guess because it’s been consistently true.

Now imagine believing, “I can’t handle stress.” Unlike the belief about the sun, this is often based on past experiences or fears. When you believe you can’t cope, it affects how you respond to challenges. You might avoid situations that could help you grow, reinforcing the belief that you’re not capable—even though that belief isn’t always based on reality.

For example, if someone believes, “I’ll embarrass myself if I speak in public,” they’ll likely avoid it. Because they never face the situation, they don’t get to prove the belief wrong. This keeps anxiety stuck in place.

The good news? Beliefs aren’t fixed. They can be explored, challenged, and changed—and that’s where therapy comes in.

What if my anxiety is valid?

Sometimes anxiety isn’t about imagined fears—it’s a response to real, difficult situations. Financial stress, health issues, relationship problems, or living in an unpredictable environment can all trigger anxiety.

In these cases, anxiety isn’t a sign that something’s wrong with you—it’s a natural reaction to challenging circumstances. But even when anxiety feels valid, it doesn’t have to take over your life.

You can’t always control the situation, but you can learn strategies to support yourself through it. This might involve grounding techniques, regulating emotions, or taking small actions that help you feel more in control. It’s also about being kind to yourself—acknowledging that it’s okay to feel anxious without judging yourself for it.

Therapy isn’t just for “irrational” fears. It can support you through real-life stress, helping you build resilience and find ways to cope more effectively, even when life feels hard.

How hypno-CBT can help with anxiety

Cognitive behavioural therapy (CBT) helps identify unhelpful thought patterns and beliefs and then teaches you how to challenge and change them. It helps you understand the connection between thoughts, feelings, and actions—and how these patterns keep anxiety going.

When combined with hypnosis, CBT gains an extra layer of support. Hypnosis helps you enter a deeply relaxed, focused state where it’s easier to process new ways of thinking. It’s not about being ‘put under’—you’re fully awake and in control the entire time.

Hypno-CBT can help you:

• Calm the nervous system: Reduce physical symptoms like tension, racing heart, or restlessness by activating the body’s natural relaxation response. Over time, this helps lower stress levels.
• Mentally rehearse difficult situations: In a relaxed, focused state, you can ‘practise’ facing anxiety triggers, rehearsing new skills, and building confidence.
• Shift unhelpful beliefs: Hypnosis can make it easier to challenge negative thinking patterns and replace them with more balanced perspectives.
• Support emotional regulation: Learn long-term coping strategies to manage overwhelming feelings more effectively.
• Practise relaxation and mindfulness techniques: Support both mind and body in finding calm.
• Use positive suggestions: Reinforce healthier thought patterns and actions.
• Work with imagery: Visualise handling anxiety-inducing situations with confidence, helping to rewire how you respond.

Final thoughts

Anxiety can feel overwhelming, but it doesn’t have to control your life. Small, consistent steps—like noticing unhelpful thoughts, practising relaxation, and gently facing fears—can create real change.

If that feels too hard to do alone, reaching out for support can be the first step. Therapy can help you understand your anxiety, develop tools to manage it, and feel more in control.