Do you ever feel like your mind is racing, your heart is pounding, and you just can’t calm down? That’s anxiety—and you’re not alone. Anxiety can feel overwhelming, but here’s the good news: you can learn to stop anxiety and panic attacks by understanding how they work and practicing simple tools to take back control.

Let’s break it down in a way that’s simple, empowering, and easy to use right away.

What Is Anxiety and How does it Differ from Stress?

Stress is your mind and body’s response to external events such as unexpected traffic jams, sick, aging parents needing you when work deadlines press in, or illness. Anxiety is your reaction to stress and often occurs when there is no current threat. Both stress and anxiety affect your thinking and your body.

Anxiety starts in your mind, but it shows up in your body. When you feel anxious, your brain sends signals to your body that something is wrong—even if nothing dangerous is really happening.

Mind and Body Anxiety Symptoms

You mind may race with upsetting thoughts or ruminate on the same thought over and over.

• Irritability
• Constant worry
• Ongoing feeling of dread that doesn’t go away
• Difficulty focusing
• Resentment and anger

Your tense body responds to the mental anxiety with:

• Tight muscles or body aches
• Constant butterflies, especially after triggering events
• Sleep challenges
• High blood pressure

Over time, anxiety can become a habit. Your brain gets used to worrying, and your body reacts with tension, fast breathing, and even panic attacks. But with awareness and practice, you can change this cycle.

What Causes Anxiety?

There are many reasons someone might feel anxious, including:

• Family history or inherited anxiety traits
• Past trauma or scary experiences
• Being an empath (feeling other people’s emotions deeply).
• Skipping meals or eating the wrong food and drinks like caffeine, sugar, alcohol, and drugs.
• Lack of sleep or rest
• Medical conditions such as heart disease, diabetes, or thyroid disorders and low blood sugar or skipping meals.

If you’re an empath, check out our blog on Spiritual Cleansing Tools & Techniques for Empaths for help staying calm and centered.

“It was my first time doing Reiki and Rodrigo Ortiz explained the process thoroughly. It definitely helped with my anxiety.” — MC

Why Anxiety Becomes a Habit (and Even Feels Addictive)

Believe it or not, your brain can get hooked on the chemicals that come from stress. Here’s what happens:

1. Stress Chemicals Take Over. When you’re anxious, your body releases cortisol, adrenaline, and norepinephrine. They give you a boost of energy to fight or run away (this is called “fight or flight”). That’s helpful in emergencies—but not every day.

2. Anxiety Feels Familiar. If you’re anxious a lot, your brain starts to think it’s normal. It might even look for reasons to worry, just to feel that familiar “rush.”

4. You Might Think Anxiety Is Who You Are. Have you ever said, “I’m just an anxious person”? That can become part of your identity. But it’s not who you are—it’s just a pattern your brain has learned.
5. Calming Down Feels Weird at First. Sometimes, feeling peaceful can seem boring or even uncomfortable. That’s because your brain is used to being in overdrive. But don’t worry—you can teach your body and mind to enjoy calm again.

 5 Things to Stop Anxiety and Panic Attacks Fast

Here are some powerful anti-anxiety tools that can re-regulate your vagus nerve:

1. Breathe. Take a deep breath in. Now top it off with a little more air. Slowly breathe out through your mouth. Do this 2 more times. Then try breathing gently in and out through your nose. Breathing helps your nervous system relax.

2. Reiki or Energy Healing. The healing energy calms your nervous system, releases old patterns, and brings your body into balance. These gentle techniques can soothe anxiety and bring peace. A caring person who listens and a calming touch helps you realize the world is safe so you can return to the real you again.

3. Move Your Body. Exercise like walking, biking, or dancing helps use up excess energy and boost your mood. Even 10 minutes can make a big difference!

4. Use Cold Water. Splash cold water on your face, open the freezer for a blast of cool air, or take a quick cold shower. Cold stimulates feel-good chemicals and calms the body.

5. Come Back to the Present Moment. Look around you. Name 5 things you see. Remind yourself: “I am safe right here, right now.” This helps your brain shift out of panic mode.

✨ 7 Ways to Prevent Anxiety Before It Starts

Want to stop anxiety before it takes over? Try these healthy habits:

1. Breathe deeply throughout the day to oxygenate your cells and brain.
2. Eat clean, healthy foods that support your brain and body.
3. Avoid sugar, alcohol, and caffeine. They can cause “hang-xiety”—a hangover full of anxiety.
4. Exercise regularly to release feel-good endorphins.
5. Talk with someone you trust. Sharing how you feel helps.
6. Practice Energy Healing. Reiki, Energy Clearing, Sound Healing, or grounding techniques keep your system balanced.
7. Listen to uplifting music. Sound can shift your mood instantly.

“I’ve had a such a wonderful experience working with Wendy! I’ve been dealing with anxiety since I was a kid, and after two Reiki healing sessions, I’m already noticing the positive impact it’s had on my nervous system. After each session, I’ve felt significantly lighter and relaxed. Wendy truly has a gift and she’s such a joy to work with. Highly recommend Radiant You if you’re looking for Reiki healing and to live a happier, more peaceful life!” — BRENNA G

‍♀️ Healing Anxiety with Energy & Spirit

Anxiety is energy—energy that feels stuck or overwhelming. That’s why spiritual healing, energy healing, and Reiki are powerful tools for relief.

• Meditation helps your brain relax and rewire for peace.
• Breathwork calms your nervous system.
• Energy Healing helps clear the root causes of anxiety from your system.
• Spiritual practices reconnect you with your true self—the calm, wise you.
• Get out in nature.

Final Thoughts: Your Peace Is Possible

Anxiety is not who you are—it’s just a pattern your mind and body have learned. And the beautiful truth? You can learn a new way.

With practice, patience, and support, you can break the cycle of anxiety and return to your natural state of calm, joy, and clarity.

Your power is in the present moment. Take a deep breath. You’re safe here. You’ve got this.

About Wendy Wisner: Your Reiki Master & Intuitive Energy Healer

Wendy Wisner is an Intuitive, Spiritual Healer, Jin Kei Do and Usui Reiki Master, and educator. She runs Radiant You, a holistic wellness center, that offers Reiki and other types of energy healing as well as Reiki Master, Intuitive Energy Healer, and Energy Clearing certification programs. Wendy blends energy healing with Divine insights to guide your release of limiting beliefs to heal your body and emotional wounds from trauma. With Wendy, you reignite your passion for life as you rediscover the radiant you within—healing your emotions and relationships.

With expertise in Reiki, Chakra Healing, Intuitive Energy Healing, Sound Healing, Energy Clearing, Psychic Spiritual Readings, Dowsing, and Access Bars, Wendy empowers clients to heal themselves and others.

Restore your belief that, “I’ve got this” with Wendy Wisner or Rodrigo Ortiz as your Reiki Master, Intuitive Energy Healer, or teacher to heal yourself and others. Rodrigo provides healing in Spanish. If you first language was Spanish, consider this to unlock those childhood traumas in the language they were created. Both Rodrigo and Wendy are Reiki Masters in the Usui Shiri Hyoo and Reiki Jin Kei Do traditions.

All services complement allopathic medical and psychological care provided by traditional healthcare practitioners.

Connect With Us

Radiant You Healing | Reiki Healing | Energy Clearing | Chakra Balancing | Holistic Wellness
Falls Church, VA | In Person and Virtual Sessions Available