Sunday Scaries Visual Guided Meditation with an Anxiety Therapist in Chicago, IL
How Therapy Can Help You Regain Confidence and Calm
Let me paint a picture that may feel familiar to you. I recently experienced a rush of anxiety, shame, guilt, and fear that made me question who I am. (Yes, even anxiety therapists in Chicago, IL, question themselves sometimes!) But with the help of my own therapist, support from loved ones and colleagues, and years of practice as an anxiety therapist in Chicago, IL, I’ve learned how to sit with those uncomfortable emotions instead of running away or fighting myself.
Now, imagine this: It’s Sunday night, around 9 p.m., after a weekend full of social events or errands. You’re sitting on the couch, watching YouTube videos, but your mind is somewhere else. Your body starts to react—your heart races, your palms sweat, and intrusive thoughts start swirling. You try distracting yourself, scrolling for another video, hoping to “learn something new” or just quiet your mind for a moment. Sound familiar?
In moments like these, it’s tempting to push the feelings away. Who has time to deal with anxiety when work, family, or sheer exhaustion take priority? All you want is to unwind and turn off your brain.
What I’ve discovered, both personally and as an anxiety therapist in Chicago, IL, is that acknowledging my emotions in the moment—though counterintuitive—actually helps them pass more quickly. You don’t need to carve out hours for deep emotional work; small, intentional moments of self-awareness can create profound shifts in your overall well-being.
Fast forward to 10 p.m.—a notification reminds me to get ready for bed. My heart is still racing, my thoughts are still spiraling, and I’m struggling to breathe. I feel the urge to escape, to distract myself, to ignore it all. “It’s late,” I tell myself. “I should just go to bed.”
By midnight, I’m finally under the covers. But as soon as my head hits the pillow, the mental chatter amplifies. Worries flood in, making it nearly impossible to relax. I toss and turn, struggling to sleep. The next morning, I wake up exhausted—only to repeat the cycle again.
If this sounds like your reality, you’re not alone. Anxiety doesn’t have to control your life. As an anxiety therapist in Chicago, IL, I help clients break free from these patterns and regain a sense of calm, clarity, and control. Let’s work together to find sustainable ways to manage stress and build resilience—one intentional moment at a time.
Here are a Few Ways to Check In with Yourself When Feeling Overwhelmed by Uncomfortable Emotions: Insights from an Anxiety Therapist in Chicago, IL
Notice and ask yourself:
“What are the physical sensations coming up right now?”
“Where are my thoughts taking me?”
“If I’m feeling (insert uncomfortable emotion here), what is it trying to tell me?”
Practice grounding and mindfulness exercises:
Pause. Take a few deep breaths. Deeper than any of the ones you’ve taken all day.
Use your five senses one by one and ask yourself:
“What do I see, hear, taste, smell, and feel right now?”
“What is in my control?”
Create a list of actions that help you feel present:
If you haven’t already, make a note or reminder on your phone to look at when these times come again.
Focus on each of your five senses and reflect on 1-3 actions that help you feel safe and grounded. There is no right or wrong answer.
For example, I love the smells of lavender, rosemary, and eucalyptus. Watching cute and funny animals or waves on YouTube helps me relax.
Check in and communicate with yourself and others.
“What thoughts and feelings are coming up right now?”
“Am I being kind to myself, or am I beating myself up?”
For example:
“I’m feeling very overwhelmed because I forgot about a big last-minute project that’s due at work.”
“I’m feeling nervous about not being able to pay my bills this month since I’m not working full-time.”
Have something to look forward to in the week
To help manage the Sunday Scaries, try finding an activity or relationship to look forward to during the week. It could be something as simple as a favorite hobby, a planned outing, or spending time with someone who brings you joy.
Take-away message:
By paying attention to and acknowledging how we feel, we can reduce the mental clutter that impacts our ability to sleep and feel rested. As an anxiety therapist in Chicago, IL, I can guide you through small but impactful steps that make a significant difference in managing emotions and enhancing your overall well-being. During therapy, we may encounter difficult and vulnerable issues, including painful feelings. Together, we practice these skills to help you develop the ability to manage them independently. Embracing this process can lead to more restful nights and a more balanced, fulfilling life. Feel free to revisit this page as often as you need. Some may find it helpful to visualize the words, while others might prefer listening to a guided meditation—stay tuned for a recorded version.
