Anxiety and Stress Counselling in Perth

Anxiety is not just “overthinking”

Some people experience anxiety as mental noise: loops of “what if…”, replaying conversations, future-tripping, second-guessing.

Others feel it more in the body: tension, gut symptoms, fatigue, insomnia, headaches, a sudden jolt of panic, or a nervous system that stays on high alert even when life looks fine on paper.

A lot of people come to therapy saying something like:
“I can function… I just don’t feel okay.”

That matters.

Common anxiety and stress patterns

You don’t need to fit neatly into a label for therapy to help. Still, some common presentations include:

• Generalised worry and rumination

• Panic attacks or fear of panic

• Social anxiety, performance anxiety, imposter feelings

• Health anxiety or body-scanning

• Work stress, burnout, decision fatigue

• Perfectionism, people-pleasing, over-responsibility

• Irritability, snapping, or shutting down under pressure

• Sleep issues (trouble falling asleep, early waking, restless sleep)

Often anxiety sits alongside low mood, relationship strain, or a sense of losing yourself a bit.

Emotional regulation vs avoidance

A lot of anxiety behaviours work in the short term. Avoiding the meeting, cancelling plans, checking again, reassurance-seeking, over-preparing, staying busy, scrolling, drinking to switch off. Relief arrives quickly, so the brain learns: “Do that again.”

The catch is that relief is not the same as regulation.

In therapy we aim for a steadier outcome: learning how to stay present with discomfort long enough for your nervous system to settle, without needing to escape, control, or compulsively solve. That’s usually where confidence returns.

How therapy helps with anxiety

Most people want two things at once:

1. Relief soon, because they’re exhausted

2. Change that lasts, because they’re tired of the cycle

So we typically work on both.

Practical skills may include:

• grounding and physiological down-regulation

• managing rumination and “mental rehearsals” (I know these feel good in the moment but they’re undermining your competence long term)

• behavioural experiments (small, doable steps)

• sleep and recovery habits that reduce baseline stress

Deeper work often includes:

• understanding what anxiety is protecting you from

• mapping the patterns (triggers, thoughts, body responses, coping moves)

• addressing perfectionism, shame, and harsh self-talk

• shifting relationship patterns (conflict, avoidance, over-functioning)

We go at a pace that’s steady. No forced exposure. No cheerleading. Just honest work that builds capacity.

What the first session is like

The first appointment is about making sense of what’s happening, without judgement.

We’ll explore:

• what anxiety looks like for you (mind and body)

• what’s driving it right now (workload, life stage, relationships, health, burnout)

• what you’ve tried already

• what you want to be different in a practical, measurable way

You’ll leave with a sense of ‘is this the right psychologist for me?’ - this is pivotal.

If you’re in the middle of a panic episode

Panic is frightening, but it’s also common and treatable.

A simple approach many people find helpful:

• Name it: “This is panic. It feels dangerous, but it’s a surge of adrenaline.”

• Slow your exhale: breathe in normally, then lengthen the out-breath (repeat a few times)

• Ground to the room: feel your feet, notice 5 things you can see, 4 you can touch.

• Reduce the fight: try not to argue with the sensations. Let them rise and fall.

• Afterwards: treat it like a wave, not a verdict. Your nervous system did a false alarm.

If panic is frequent or you’re avoiding places because of it, therapy can be very effective.

(If you’re ever worried about immediate safety, seek urgent support through lifeline or crisis services.)

In-person in Hillarys or telehealth across Australia

Sessions are available in person at Mind Harbour Psychology in Hillarys, and via telehealth for adults across Perth & Australia. Some people prefer in-person for grounding. Others do better from home. Both are supported by the research base.

Fees and Medicare rebates

If you’re eligible for a Mental Health Treatment Plan through your GP, you may be able to access Medicare rebates. Full details are on the Fees & Rebates page.

FAQs about anxiety counselling

How long does it take to feel better?
Some people notice early changes within a few sessions, especially once sleep and baseline stress improve. Longer-standing patterns (perfectionism, avoidance, harsh self-talk) usually take a bit more time. We’ll set a plan that fits your goals.

What if I don’t know what I’m anxious about?
Very common. Anxiety can become a default nervous system setting, especially after prolonged stress. We can work from the symptoms and patterns, even if there’s no obvious “reason”.

Do you do exposure therapy?
We often use imaginal and practice exposure principles when they’re appropriate, but it’s collaborative and paced. The aim is not to force you through fear, but to build capacity so fear stops running your life. Exposure in and of itself is highly regarded for some anxiety and stress though for all such as trauma responses (these require therapists to approach exposure in a nuanced way).

Is anxiety the same as stress?
They overlap. Stress is often pressure in response to demands. Anxiety can continue even when demands are not present, because the nervous system stays on alert. In practice, we usually treat both together.

Can therapy help if I’m functioning well on the outside?
Yes. High-functioning anxiety is still anxiety. If it’s costing you sleep, peace, relationships, or joy, it’s worth addressing.

Do you work with anxiety and ADHD together?
Often. Many people have both, and treating them in an integrated way makes a real difference.

Ready to steady things?

If you’re tired of living on edge, overthinking everything, or carrying stress in your body, counselling can help. Book an appointment at Mind Harbour Psychology in Hillarys, or via telehealth.