Anxiety Flare-Up? Here's How I Found My Way Back
It’s Been a While… But I’m Back!
Ever feel like you’ve finally got things under control—your thoughts are clearer, your body feels more at ease—and then suddenly, out of nowhere, it all comes crashing back?
The anxious thoughts return.
Your body feels edgy and “off.”
Your stomach is bloated, and your brain won’t stop overthinking.
You’re left wondering, “Wait… I thought I had this handled. I thought I was healed?”
Let me be the first to say—this is life.
It ebbs and flows, and the real key isn’t in avoiding the hard moments—it’s in how we respond to them.
About two years ago, my anxiety came roaring back. And I don’t mean quietly creeping in—I was radiating that edgy, jumpy vibe that felt so visible to everyone around me. My stomach was painfully bloated (thank you, cortisol), my sleep was restless, I couldn’t focus, and to top it off—I was stuttering. I felt disconnected from my family, my friends, and honestly, myself. My body was tense, I couldn’t take a deep breath, and even my digestion came to a halt. (Yep—TMI, but constipation was real and painful.)
My husband was supportive and non-judgmental (at least, I think so!). But over time, even he didn’t know what to suggest.
Then one day, I had enough.
I turned to the very same tools I give my clients. I reviewed past trainings, took new trainings, reached out to trusted colleagues, and slowly began returning to what I know works: small, doable steps. One action at a time. Just enough to spark hope that I could feel better—because I deserved to feel better.
In a matter of weeks, things shifted. My thoughts were clearer. My body relaxed. I could sleep again. I was laughing more, reconnecting with the people I love, and feeling more like myself. Most importantly, the anxiety quieted down.
Here are a few small but powerful steps that helped me regulate:
I talked to someone I trust.
I cried. ALOT (Sometimes a good cry is medicine.)
I reminded myself I was safe—even while feeling uncomfortable emotions.
I made mealtime simple: I stocked up on healthy, filling meals like Kevin’s 9 (so easy & delicious!)
I moved my body—gentle stretches & exercises that support the nervous system in each of their states (thank you, Dr. Perry Nickelston).
I got outside. Grounding walks in nature, no phone, no headphones—just me and nature
I cleaned up my bedtime routine.
Dance parties with my family—because being silly is a nervous system reset button!
These steps helped me regulate my nervous system and feel more present—not just with others, but with myself. Huge relief!
If this sounds familiar, and you’re ready for your own reset, feel free to reach out. I’d love to connect.
📧 mpettengilllcsw@gmail.com
Cheers,
-Michelle
