Nicola McKirdy Counselling
@nicolamckirdy.bsky.social
Some practical approaches that can support anxiety and emotional regulation include grounding & breathwork, movement, noticing and challenging unhelpful thought patterns, mindfulness, prioritising sleep, and therapeutic support. These are not quick fixes, but can support greater stability over time.
December 19, 2025 at 9:06 PM
Some practical approaches that can support anxiety and emotional regulation include grounding & breathwork, movement, noticing and challenging unhelpful thought patterns, mindfulness, prioritising sleep, and therapeutic support. These are not quick fixes, but can support greater stability over time.
Emotional regulation isn’t a quick fix, but it lays the foundation for change. Grounding and breathwork calm the nervous system, allowing us to notice unhelpful thoughts, beliefs, or past experiences. Therapy then helps us understand and shift these patterns. Read more: nicolamckirdy.com
December 15, 2025 at 4:27 PM
Emotional regulation isn’t a quick fix, but it lays the foundation for change. Grounding and breathwork calm the nervous system, allowing us to notice unhelpful thoughts, beliefs, or past experiences. Therapy then helps us understand and shift these patterns. Read more: nicolamckirdy.com
When anxiety rises, the limbic system activates the fight–flight–freeze response.
When the body signals “danger,” the thinking brain becomes less active — which is why we can’t simply “think our way out” of anxiety.
The body has to settle first.
nicolamckirdy.com
When the body signals “danger,” the thinking brain becomes less active — which is why we can’t simply “think our way out” of anxiety.
The body has to settle first.
nicolamckirdy.com
December 11, 2025 at 7:41 PM
When anxiety rises, the limbic system activates the fight–flight–freeze response.
When the body signals “danger,” the thinking brain becomes less active — which is why we can’t simply “think our way out” of anxiety.
The body has to settle first.
nicolamckirdy.com
When the body signals “danger,” the thinking brain becomes less active — which is why we can’t simply “think our way out” of anxiety.
The body has to settle first.
nicolamckirdy.com
Emotional regulation helps us move from automatic reactions to more conscious responses. It’s not about removing difficult feelings, but learning to stay with them in a way that feels manageable.
More here: nicolamckirdy.com/why-emotional-regulation-is-the-first-step-in-managing-anxiety/
More here: nicolamckirdy.com/why-emotional-regulation-is-the-first-step-in-managing-anxiety/
December 8, 2025 at 8:50 PM
Emotional regulation helps us move from automatic reactions to more conscious responses. It’s not about removing difficult feelings, but learning to stay with them in a way that feels manageable.
More here: nicolamckirdy.com/why-emotional-regulation-is-the-first-step-in-managing-anxiety/
More here: nicolamckirdy.com/why-emotional-regulation-is-the-first-step-in-managing-anxiety/
Sensory grounding helps interrupt anxious spirals by bringing your focus back to the present moment through the five senses.
A simple 5-4-3-2-1 technique can help widen attention and signal safety to the nervous system.
A simple 5-4-3-2-1 technique can help widen attention and signal safety to the nervous system.
December 8, 2025 at 1:38 PM
Sensory grounding helps interrupt anxious spirals by bringing your focus back to the present moment through the five senses.
A simple 5-4-3-2-1 technique can help widen attention and signal safety to the nervous system.
A simple 5-4-3-2-1 technique can help widen attention and signal safety to the nervous system.
Cognitive grounding can help when your mind starts to spiral.
“Naming What’s Real” brings your attention back to factual, present-moment information, which helps interrupt the brain’s threat loop.
“Naming What’s Real” brings your attention back to factual, present-moment information, which helps interrupt the brain’s threat loop.
December 5, 2025 at 8:21 PM
Cognitive grounding can help when your mind starts to spiral.
“Naming What’s Real” brings your attention back to factual, present-moment information, which helps interrupt the brain’s threat loop.
“Naming What’s Real” brings your attention back to factual, present-moment information, which helps interrupt the brain’s threat loop.
Breath-based grounding can help soften anxiety by calming the body’s stress response.
Slow, steady breathing — especially when the exhale is longer — signals safety to the nervous system and helps things settle.
If you're curious about grounding techniques, you can find more at nicolamckirdy.com.
Slow, steady breathing — especially when the exhale is longer — signals safety to the nervous system and helps things settle.
If you're curious about grounding techniques, you can find more at nicolamckirdy.com.
December 2, 2025 at 5:12 PM
Breath-based grounding can help soften anxiety by calming the body’s stress response.
Slow, steady breathing — especially when the exhale is longer — signals safety to the nervous system and helps things settle.
If you're curious about grounding techniques, you can find more at nicolamckirdy.com.
Slow, steady breathing — especially when the exhale is longer — signals safety to the nervous system and helps things settle.
If you're curious about grounding techniques, you can find more at nicolamckirdy.com.
Progressive Muscle Relaxation can help when anxiety shows up as tension.
Gently tense a muscle group for 3–5 seconds, release, and notice the contrast. Move slowly up the body.
This shift in sensation helps the nervous system settle.
More grounding tools: nicolamckirdy.com
Gently tense a muscle group for 3–5 seconds, release, and notice the contrast. Move slowly up the body.
This shift in sensation helps the nervous system settle.
More grounding tools: nicolamckirdy.com
December 1, 2025 at 2:39 PM
Progressive Muscle Relaxation can help when anxiety shows up as tension.
Gently tense a muscle group for 3–5 seconds, release, and notice the contrast. Move slowly up the body.
This shift in sensation helps the nervous system settle.
More grounding tools: nicolamckirdy.com
Gently tense a muscle group for 3–5 seconds, release, and notice the contrast. Move slowly up the body.
This shift in sensation helps the nervous system settle.
More grounding tools: nicolamckirdy.com
When anxiety hits, it’s not just your thoughts — it’s your body’s alarm system switching on.
Grounding practices can help calm the nervous system and signal safety again.
More about my approach: nicolamckirdy.com
Grounding practices can help calm the nervous system and signal safety again.
More about my approach: nicolamckirdy.com
November 30, 2025 at 1:23 PM
When anxiety hits, it’s not just your thoughts — it’s your body’s alarm system switching on.
Grounding practices can help calm the nervous system and signal safety again.
More about my approach: nicolamckirdy.com
Grounding practices can help calm the nervous system and signal safety again.
More about my approach: nicolamckirdy.com
Anxiety often shows up in the body just as much as the mind — tension, restlessness, a tight chest, difficulty switching off.
Understanding these physical signs can make anxiety feel less confusing and easier to work with.
More about my approach: nicolamckirdy.com
Understanding these physical signs can make anxiety feel less confusing and easier to work with.
More about my approach: nicolamckirdy.com
November 26, 2025 at 9:05 PM
Anxiety often shows up in the body just as much as the mind — tension, restlessness, a tight chest, difficulty switching off.
Understanding these physical signs can make anxiety feel less confusing and easier to work with.
More about my approach: nicolamckirdy.com
Understanding these physical signs can make anxiety feel less confusing and easier to work with.
More about my approach: nicolamckirdy.com
Understanding anxiety starts with recognising the different ways it can show up — from worry and tension to panic, avoidance, or difficulty sleeping. I’ve shared a post exploring some of the most familiar types:
www.nicolamckirdy.com/understandin...
www.nicolamckirdy.com/understandin...
Understanding the Different Types of Anxiety | Nicola McKirdy Therapy
Learn about the most common types of anxiety, how they show up in everyday life, and how therapy can help you understand and manage your anxiety.
www.nicolamckirdy.com
November 24, 2025 at 4:43 PM
Understanding anxiety starts with recognising the different ways it can show up — from worry and tension to panic, avoidance, or difficulty sleeping. I’ve shared a post exploring some of the most familiar types:
www.nicolamckirdy.com/understandin...
www.nicolamckirdy.com/understandin...
My new therapy website is now live: nicolamckirdy.com — sharing support for anxiety, overthinking & self-doubt.
November 20, 2025 at 8:31 PM
My new therapy website is now live: nicolamckirdy.com — sharing support for anxiety, overthinking & self-doubt.