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Anxiety treatment in Chicago made simple, feel calmer in 30 days
- Lovelyne A Ngeche PMHNP-BC
- Oct 28, 2025
- 4 min read
Anxiety can feel like a tight chest and a racing mind. It can make sleep light and push you to avoid things you care about. The good news is that anxiety is treatable. This guide shows a simple plan for the next thirty days, explains how care works at Loving Minds Psychiatry, and gives you trusted links so you can read more in plain language.
What anxiety is and how treatment helps
Anxiety is a frequent worry and body tension that is hard to control. National guidance explains that effective care often includes therapy skills, gradual exposure, lifestyle steps, and, when useful, medication. Read about symptoms and treatment here
If panic attacks are part of your pattern, this plain language page can help you understand what is happening and what works:
Therapy that uses exposure has strong evidence. It means practicing feared situations in small steps until your brain learns you are safe. Learn why exposure helps:
If you prefer starting care from home, telehealth can make that easy. See tips for private and safe video visits HHS telehealth for patients
Your first visit at Loving Minds Psychiatry
Your first visit is a full evaluation. We listen to your story, review symptoms, sleep, health history, and daily stress. We ask what a good month would look like for you. We may use short rating scales so we can track progress. You leave with a written plan and a date for your next check in.
A simple 30 day plan you can start today
Keep steps small. Aim for five to fifteen minutes a day. Small wins stack.
Week one: calm the body set a base
Breath drill
Inhale through your nose for four. Pause for one. Exhale for six. Do six breaths, twice a day. This helps the body settle so the mind can follow. Breath and relaxation skills are core tools in anxiety care.
Read more in the NIMH overviewhttps://www.nimh.nih.gov/health/topics/anxiety-disorders
Muscle reset
Gently tense then relax hands, shoulders, and jaw. Five seconds on, ten seconds off. Do one round at midday.
Thought swap
When a what if shows up, write one short helpful line. Example I cannot do this becomes I can do the first step now. This is a common skill in cognitive therapy.
See the NIMH overview for how therapy helpshttps://www.nimh.nih.gov/health/topics/anxiety-disorders
Sleep anchor
Pick one bedtime and one wake time. Keep them steady for seven days. Charge your phone in another room. Better sleep supports anxiety treatment https://www.nimh.nih.gov/health/topics/anxiety-disorders
Week two: add tiny exposure steps
Make a short ladder of five items from easy to harder.
Examples say hello to a neighbor, make a routine phone call, shop at a small store, share one idea in a meeting, eat lunch with a friend. Practice one step a day for a few minutes. Use your breath drill before and after. Learn why exposure works and how to do it safely https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy
Keep movement light
Walk or stretch for five to ten minutes daily. Short movement helps mood and sleep https://www.nimh.nih.gov/health/topics/anxiety-disorders
Watch caffeine
Try not to add caffeine after noon. Too much can feel like anxiety.
Week three: build daily skills for real life
Two line script
Write one line that names the task and one line that names your action. Example Meeting at ten. I will share one sentence. Keep it on a note card or your phone.
Worry time
Give worry a ten minute slot in the evening. When worry shows up at noon, tell it to come back later. This simple trick reduces loops for many people. See skills that go with therapy in the NIMH overview https://www.nimh.nih.gov/health/topics/anxiety-disorders
Telehealth check in
Do a brief video visit to keep momentum. Patient tips for a private setup are here
Week four : lock in what works and plan ahead
Review your notes
Which breath time helped most. Which exposure step felt doable. Keep those. Drop what did not help.
Set two small goals for next month
Examples drive one exit on the highway, speak once in each team meeting. Small, clear goals are easier to keep.
Follow up visit
Share wins, barriers, and side effects if you are using medicine. We adjust the plan together. Evidence shows many people do best with a mix of skills and medication when neededhttps://www.nimh.nih.gov/health/topics/anxiety-disorders
Medication in plain words
Some people improve with skills alone. Others do best with a mix that includes medication. We start low, review benefits and side effects, and adjust together.
Read how medication fits into anxiety treatment https://www.nimh.nih.gov/health/topics/anxiety-disorders
If panic is part of your week
Use the breath drill. Stay in the moment while the wave rises and falls. Practice brief exposures in safe settings.
Learn more about panic and what helpshttps://www.nimh.nih.gov/health/topics/panic-disorder
Safety and extra support
If you feel unsafe or in crisis, call or text 988 any time for free support988 Suicide and Crisis Lifelinehttps://988lifeline.org
If you want to see other programs in your area, search this federal siteFindTreatment by SAMHSAhttps://findtreatment.gov
How Loving Minds Psychiatry helps you keep progress in Anxiety treatment in Chicago
Clear plan in plain language
You know exactly what to do this week and next week.
Right mix of tools
Skills and lifestyle steps first. Medication when it helps. Shared decisions.
Flexible access
Telehealth from home or work. In person visits when you prefer. Prep tips https://telehealth.hhs.gov/patients
Whole person care
We look at sleep, focus, mood, and stress. We adjust as your life changes.
What to bring to your first visit
A list of medicines and doses
Past records if you have them
Three goals for the next month
One or two moments that trigger anxiety
Your next steps
Book your first visit on our site
Pick one goal for this month
Start the breath drill today
Follow the thirty day plan with small daily steps
Meet for a follow up and keep what works
You can feel calmer in thirty days. Start with one small step and let us help you build the rest.
Anxiety treatment in Chicago
