Managing Anxiety: Practical Tips for Women in Therapy

Anxiety often feels like an incessant buzz in the background of your day, draining your energy and focus. The good news is that you’re NOT alone, and there are proven ways to heal yourself and silence that buzz. Therapy offers proven tools to manage anxiety, especially when you embrace change and seek support. And working with a male therapist can also provide a unique perspective to women, offering insights that feel both grounding and reassuring. Let’s have a look at some practical tips for navigating anxiety and finally being able to feel safe again.

You’ve likely noticed that anxiety doesn’t always manifest the same way. Some days, it’s the drumming of your heart before a meeting. Others it’s that gnawing feeling that you’re forgetting something important. Therapy will help you better understand what triggers these episodes and why they occur. And while competence is not measured or determined by gender, I often receive feedback as a male therapist from female clients indicating that opening up their therapeutic resources to include a male perspective helped them breakthrough and decode how anxiety impacted their thoughts and actions. Understanding these patterns and impacts will help you feel more in control of your daily life.

Here’s a tip: Instead of trying to “fight” it, think of anxiety as a messenger. Ask yourself "What is this gnawing feeling trying to tell me?" Maybe it’s a reminder that you need a break or that a boundary has been crossed.

Learn Grounding Techniques to Restore Your Sense of Safety

When it strikes, anxiety can feel like your mind is sprinting while your body remains frozen in place. Grounding techniques are a mental “pause” button, helping you feel present, calm, and safe. A simple exercises like naming five things you see, four you feel, three you hear, two you smell, and one you taste may quickly pull you back to the present moment.

As a male therapist, I offer no shortage of empathy. But while men and women are more similar than different, studies show that men are more task-oriented. This sensibility has manifested in my own practice, as I inevitably focus back to the practical steps I can share that help my women clients make the greatest progress in the shortest amount of time. Similarly, I sometimes refer male clients to female clinicians when those clients have indicated they might benefit from an approach that focused more heavily on reflective empathy.

Set Boundaries That Work for You

An oft overlooked contributor to anxiety is a lack of boundaries. Constantly saying "yes" to things that overwhelm you drains your energy. Therapy is a safe space to explore how to enforce needed boundaries without guilt . A therapist can offer a unique perspective, helping you see the strength in saying no and prioritizing yourself.

Start small: Practice saying "no" to one thing this week that doesn’t serve your goals or well-being. You’ll notice how empowering it feels to reclaim that sense of control, leaving you feeling calmer and more safe.

Reframe Your Thoughts and Find a New Perspective

Anxiety loves to play tricks on you, convincing you that worst-case scenarios are just around the corner. But you have the power to change those thoughts. Cognitive reframing is an incredibly effective skill. For instance, if your first thought is, “I’ll mess up this presentation,” reframe it as, “I’ve prepared well, and I’ll do my best.”

Working with a male therapist can sometimes add an unexpected twist to this process. They might challenge you to consider solutions you hadn’t thought of before, giving you a fresh lens to view your worries. This collaborative approach helps you build confidence and reduce those spiraling “what ifs.” Again, everyone is unique. But there are equally valuable perspectives and approaches more common amongs female vs male therapists.

Celebrate Small Wins and Be Kind to Yourself

Managing anxiety isn’t about completely eliminating it—it’s about learning to harness it to improve awareness, elevate energy, and live with more ease and confidence. Every small step you take, whether it’s a grounding technique or setting a boundary, represents a win worth celebrating. A therapist can help you see these victories, even when they feel tiny to you.

Most importantly, remember to give yourself grace. Healing takes time, and it’s okay if some days feel harder than others. Therapy creates a sense of safety where you can explore these fluctuations without judgment. With the right support—whether it’s from a trusted friend, loved one, or therapist—you’re never alone on this journey.

Final Thoughts

Anxiety might be a part of your story, but it doesn’t have to define it. With helpful tools, a sense of safety, and a trusted partner in therapy, you can and will take meaningful steps toward reclaiming control. Each choice you make is a step toward a calmer, more balanced life. And sometimes, all it takes is a fresh perspective—maybe even from a male therapist—to guide you there.