Taming the Anxiety Beast: Understanding Fear and Taking Back Control

By Alex Weir, Therapist at VIVA Therapy

Anxiety, the beast in the shadows

The Beast in the Shadows

There’s a beast that lives quietly inside us. It doesn’t always show its face, but it waits—watching, listening—for the moment we feel unsure or exposed. You might sense it before you see it: the way your chest tightens, your thoughts race, your breath catches. Then suddenly, it pounces.

This beast feeds on fear, self-doubt, and worst-case scenarios. It’s cunning and persistent. The more we try to ignore it, the more determined it becomes. It lurks in the corners of our mind and convinces us we’re not safe—even when we are.

This is the anxiety beast. And for many of us, it can feel overwhelming.

What is anxiety?

Anxiety is the body’s natural reaction to stress, change, or perceived threat. It triggers the fight-flight-freeze response—an ancient survival system designed to keep us alive. But sometimes, the system misfires. Instead of alerting us to real danger, it activates in response to everyday tasks: driving, speaking to someone new, going to the shops.

If you’ve ever found yourself standing at your front door, keys in hand, heart pounding as you imagine every terrible thing that might happen—you know the beast is near.

Anxiety response

How the anxiety beast gains strength

It doesn’t take much. A single thought—“What if something goes wrong?”—can wake the beast.

That thought sparks a physical reaction: tight chest, shaky hands, rapid heartbeat. In response, we try to protect ourselves—we cancel plans, avoid that road, stay home. It gives us short-term relief, and for a moment, we feel safer.

But the beast remembers. It thrives on avoidance, grows stronger in uncertainty, and learns quickly which situations to warn you about next time.

This is the anxiety cycle:

Fear → Physical reaction → Avoidance → Temporary relief → Reinforced fear.

The Cycle of Anxiety

And around it goes.

Common whispers from the beast

The anxiety beast doesn’t shout. It whispers just enough to make you believe it:

• What if I panic and everyone sees?

• What if I can’t cope?

• What if I say the wrong thing?

• What if something terrible happens?

These thoughts can quickly snowball into panic, convincing you the only safe option is to withdraw, stay small, or avoid altogether.

So… how do you tame the beast?

You can’t outrun it. You can’t fight it into silence. But you can learn to work with it—slowly, kindly, patiently.

1. Get to know your beast

We’d begin by exploring what your personal anxiety beast looks and feels like. When does it appear? What does it say? Instead of turning away, we get curious. We might ask:“What are you protecting me from?”. Often, anxiety is trying to shield us from emotional harm, past wounds, or imagined shame.

2. Speak to it with compassion

Rather than criticising yourself for being anxious, we’d practise reassurance. A gentle inner voice might sound like:“I know you’re scared. I hear you. But I’m safe now.”This kind of self-talk helps soothe the nervous system and sends a powerful message: I’m here, and I’m in control.

3. Create calm conditions

Like any wild creature, the beast needs a calm environment to soften its edge. Through therapy, we’d work on:

• Breathwork and grounding

• Gentle routines and structure

• Mindful activities like journaling or walking

• Sleep hygiene and emotional regulation

It’s not about silencing the beast—it’s about helping it feel safe enough to settle.

4. Change the relationship

Over time, your anxiety beast can shift from being a threat to a messenger. It may always be part of you, but it no longer has to run the show. With the right support, it becomes less of a monster and more of a signal—one that you can listen to, without being ruled by.

You are not broken

Having anxiety doesn’t mean you’re weak or flawed. It means your system is doing its best to protect you—just sometimes too much, or in the wrong way. And that’s something we can work with.

Therapy gives you the tools, the space, and the support to understand your anxiety, to tend to it, and to grow beyond the fear it brings.

Want to begin taming your own beast?

If you’ve been living with anxiety and find yourself resonating with this way of understanding it—if the idea of befriending the beast feels gentler, more possible—then you might find therapy with me a good fit.

I work with adults who are ready to look at their anxiety differently. Together, we’ll explore where it comes from, what it’s trying to protect you from, and how to begin reclaiming a sense of calm and confidence in your everyday life.

If that sounds like something you’d like support with, feel free to get in touch using the link below. I’d be glad to hear from you.

Alex Weir, Counsellor at VIVA Therapy

About Me 

Alex Weir, Therapist

I’m Alex Weir, a therapist at VIVA Therapy. I work with adults who are struggling with anxiety, low self-esteem, and the impact of past experiences on their present. I provide online therapy sessions and support clients to understand their inner world, build self-trust, and find a calmer, more confident way of being.

Work with me