What People Really Learn from Anxiety Therapy in Portland (It’s Not Just Coping Skills)
Anxiety Counseling in Portland and What You Can Learn About Yourself
When most people think of anxiety therapy, they imagine learning breathing exercises, grounding techniques, or thought-stopping strategies. And while those can help in the moment, they’re often just the beginning. If you’ve ever felt like therapy was supposed to “fix” your anxiety with a set of techniques (and it didn’t quite stick) you’re not alone.
The truth is, anxiety therapy is about much more than symptom management. It’s about how you relate to yourself, your thoughts, your nervous system, and your inner world. In my practice offering anxiety therapy in Portland and throughout Oregon, what clients really learn often surprises them and transforms them in deeper, more lasting ways.
Anxiety Counseling in Portland Isn’t Just “Learning to Cope.” It’s Learning to Trust Yourself.
One of the biggest misconceptions I hear is that therapy is just about building a toolkit. While skills can be helpful, many people come to therapy already knowing how to “push through” or “hold it together.” What they don’t always know is how to trust their own responses.
Anxiety can make you doubt your instincts, second-guess your feelings, or believe that you’re somehow broken. Therapy helps you slow down and start rebuilding trust in yourself; your body’s signals, your boundaries, your needs. It’s not about changing who you are; it’s about coming home to yourself.
If you’ve ever said, “I should be able to handle this,” therapy helps you shift that voice from self-criticism to self-support.
Thoughts Aren’t Facts (and Why That Changes Everything)
Anxiety has a way of making thoughts feel urgent and true. You might hear a mental narrative like: What if this goes wrong? What if I mess it up? What’s wrong with me? It’s easy to get caught up in those loops. Intrusive thoughts can also lead to fear of self when their content is alarming or out-of-character.
In therapy, clients learn how to notice their thoughts without being consumed by them. Through mindfulness-based approaches, we explore the space between having a thought and believing it.
This doesn’t mean ignoring your inner world. it means observing it with more curiosity and less fear. You begin to say, “Ah, that’s my anxious brain talking,” instead of assuming every worry needs immediate solving or that each thought somehow defines you or your character.
For LGBTQ+ clients in particular, this can be incredibly freeing. Many have internalized thoughts rooted in past rejection or identity stress. Learning that not all thoughts are facts opens the door to deeper healing.
Building Emotional Flexibility (Not Just Calm)
Let’s be real: no one feels calm all the time. And honestly, that’s not the goal. Therapy isn’t about eliminating hard emotions. it’s about increasing your ability to meet them with more flexibility.
You might still feel anxious at times, but you’ll be less likely to spiral. You’ll begin to recognize your emotional patterns without fearing them. You’ll stop bracing for every wave and start learning how to ride it.
That’s emotional flexibility. It’s not perfection, it’s permission.
In anxiety counseling, clients often say things like, “I didn’t know I was allowed to feel this and still be okay.” That shift alone is powerful.
Mindful Self-Compassion: The Missing Piece for So Many LGBTQ+ Clients
If you grew up hearing that you were “too sensitive,” “too much,” or that your identity needed to be hidden or softened, chances are you’ve developed a harsh inner voice. Anxiety thrives in environments where self-criticism is loud.
That’s where mindful self-compassion comes in. It’s not about sugarcoating pain, it’s about learning to relate to yourself with the same care you’d offer someone you love.
For LGBTQ+ clients, self-compassion is often a radical practice. It pushes back on years of internalized messages and makes space for softness, pride, and real belonging.
You learn to say things like:
“This is hard, and I can be gentle with myself.”
“My pain makes sense.” (which can make space for choice)
“I’m allowed to take up space.”
It’s not a quick fix but can be the foundation of real change.
Understanding Your Nervous System: Why It’s Not “All in Your Head”
Anxiety doesn’t just live in your mind, it also lives in your body. That tight chest, racing heart, or sudden shutdown? That’s your nervous system doing its best to keep you safe.
In therapy, we don’t treat those responses as failures, we treat them as information.
You begin to learn the language of your nervous system. You start to recognize when you’re in fight, flight, freeze or fawn. And most importantly, you learn how to work with your body to create more safety and ease.
For people who’ve spent years masking anxiety or pushing through discomfort, this can feel like a deep exhale. Therapy becomes a place where your body is finally listened to, not just your thoughts.
Eric Goodwin, Anxiety Therapist in Portland and Licensed Professional Counselor
You don’t have to manage anxiety alone or settle for therapy that only scratches the surface. Whether you’re new to therapy or looking for a more supportive and affirming experience, anxiety therapy in Portland can help you reconnect with your inner strength, your story, and your self-trust.
My approach is mindfulness-based, LGBTQ+-affirming, and grounded in compassion. Together, we’ll work to understand your anxiety, ease self-criticism, and create space for real, lasting change.
I offer a free 15-minute phone consultation to see if we’re a good fit. Counseling sessions are available in person in Portland or from anywhere in Oregon through secure online therapy. Call 971.533.5590 or click here to schedule yours today.