What to Expect at Your First Therapy Session

1. All I can control right now are my thoughts and my breathing.

Anxiety can feel like being stuck in a hot air balloon that keeps rising higher and higher. I could say it's merely 'fight or flight,' but it doesn't feel like the kind of travel anyone willing cancel plans for.

To combat the feeling of being held prisoner by it, saying something like "All I can control right now are my thoughts and breathing" is one of the easiest phrases I can remember. I repeat it as many times as I need to before I feel myself getting calmer.

2. I am calm, I am safe, I have everything that I need.

Have you ever been scrolling on social media when you've felt your chest get tight while your mind is racing. Yeah, I've done it too. It's likely we're reading too many negative comments, coming across gloomy news, or feel jealous that our doesn't look like that one influencer we follow.

That's our cue to log off and tell ourselves, "I am calm, I am safe, I have everything that I need" because it's true.

3. This moment will pass, it's just a feeling.

Choosing not to let anxiety win isn't about ignoring how we feel. Our emotions are always valid, but we have to ask ourselves if we're willing to let them be the reason we do or say certain things.

If you ever have a moment where you feel you're about to say something harsh because of anxiety, remind yourself: "This moment will pass, it's just a feeling." If I don't say this to myself, someone in my inner circle will bring it up which usually catches my attention.

4. You're not being chased by a lion, tiger, or bear.

It's extremely rare that any of us is being chased by a lion, tiger or bear, but anxiety probably tricks our mind into responding like we are. It's one of the greatest lies it believes so this silly, yet impactful phrase can help us relax our shoulders.

I hold tension in your upper shoulders and back when anxious so I like to say this phrase to remind myself there's no reason to lash out in 'fear' at whoever's in my vicinity.

5. Chances are, you'll never see this person again. Breathe.

I know the person in Target who skipped you in life keeps turning around and staring you down for no reason at all. Before you flick them off, remember that you don't even know who they are. This is probably the first time you've seen them and it'll be the last.

I personally had an experience where an elderly couple saw me standing in line at an Xfinity store with my son and decided to get in front of me because their issue was 'urgent.' When it was my turn, I let the customer service rep know I had an appointment and he immediately went to get someone to help me. To my amusement, the couple looked flabbergasted that they had to wait and I didn't even after skipping me.

That served as a reminder to remain calm even when people are being annoying and my anxiety wants to go off on them.

6. My body is keeping me safe.

Getting anxiety because our bodies don't look the same as it did a few years ago is a sure way to let anxiety plague us with thoughts of what we should be doing. Instead of berating and cursing ourselves, remember that our bodies are keeping us safe. It doesn't matter if we think we need to eat healthier or not. In any given moment, our body is functioning the way it needs to so we can get through our day.

Besides healthy habits can't bloom if we're being negative!

7. This feels hard, but it's not the first time life hasn't been easy.

Life's not easy, but it doesn't mean we're destined to face hardships forever. There are ups and downs that not only teach lessons, but they also build character if we're willing to appreciate them.

Even if we could care less about both things, trust that we've made it through multiple hard moments and will be able to get through this one, eventually.

8. I don't have to rush my way through life today or any other time.

Take a break from the rat race and breathe. People with anxiety are always thinking about all the things we want to accomplish and what we're missing out on, but rarely do we remember we don't have to rush to achieve success on our terms.

We deserve better than that so remember to say, "I don't have to rush my way through life today or any other time," when you're struggling.

9. My anxiety isn't the enemy. It wants to keep me safe, but needs a little help.

Remember when Joy discovered Anxiety wasn't a bad emotion in Inside Out 2? That's a real connection that we can acknowledge because our anxiety doesn't want to hurt us. When it's hyperactive, it's doing whatever it can to keep us safe from potential bad scenarios.

Tell yourself, "My anxiety isn't the enemy. It wants to keep safe, but needs a little help," whenever you're sure that you hate it.

10. It is safe to ground myself.

Grounding ourselves has nothing to do with being in timeout. It's a means of getting connected with the present so that we're not living in our heads. Since overthinking can cause anxiety to spike, this saying is a reminder to come back to earth via meditation or walking barefoot outside for a few minutes.

11. What do I know to be true right now?

This is more of a question rather than a phrase, but it's still true. Since anxiety can believe the lie that we're in grave danger even when we're not, it helps to ask ourselves about the what's true in the current moment.

Let's say you've been in life for a little over 5 minutes and are starting to sweat because you think the person behind you thinks you're the reason the line is moving slowly. Ask yourself how many people are in front of you and if it's logical to take the blame for the line's snail pace. 9 time out of 10 your answer will debunk whatever your anxiety was telling you!

12. My anxious thoughts are allowed to exit my mind with every exhale.

If you've mastered the art of saying phrases that calm you down, it doesn't hurt to repeat one more! Saying, "My anxious thoughts are allowed to exit my mind with every exhale" is another way to keep yourself calm when you're repeating things that aren't in the sound of your voice.

Taking deep breaths always calms me down in addition to repeating this phrase so I have it written in my phone, planner and journal.

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Zabit’s personal coaches are psychologists, wellness professionals, and advanced clinical psychology students with at least three years of training, so they’re equipped with all the right knowledge to help you stay on track with your goals, no matter what they are.

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What’s Happening in the Skies This Valentine’s Day 2025?

• Moon sextile Mars
• Mercury enters Pisces
• Moon opposite Saturn
• Moon trine Uranus

There Will Be Solid Plans & Synchronicities — But Avoid Reconnecting with Exes

To begin with, the Moon rules the mood of the love holiday and influences how we make decisions based on our feelings. Venus, the love planet, is in the sign of Aries and gives off a fiery energy that begs for excitement and adventure. These two celestial energies can be a bit paradoxical, but you may be able to use them to your benefit as you stay aware of how you want love to unfold on this day.

The day starts with a slow build as the Moon moves into the earth sign Virgo. Expect the mood to be pragmatic, selective, and intentional. However, the day will turn out to be more exciting than you might initially anticipate. Have a strategy, but be open to trying something new. You’ll be surprised by how epic your love holiday will turn out. Expect solid results if you have big plans, like a weekend getaway with your love or a Galentine’s Day outing. The only challenge might be expressing your feelings, as this Moon phase can lead to socially awkward encounters or make you feel shy and unsettled when revealing your inner self.

Expect signs and synchronicities on this day, as Mercury moves into dreamy Pisces. This sign has to do with spirit and subtle messages. Our ability to communicate will be poetic and more introspective. If you plan to go out this year, expect the day to feel more romantic than in past years. Speaking from the heart and through feeling will yield better results than relying on pride or logic. Be playful and stay in the moment. Cherish your love.

The Moon-Mars sextile can lead to sexy encounters as Mars in emotive Cancer attracts passionate yet dramatic exchanges. You may score a date with someone you least expected. Check your DMs or ask them out based on your feelings—not out of anxiety. Be mindful of situationships, and make sure your connection is solid. The Moon-Saturn opposition can bring feelings of boredom or isolation. So, if you feel lonely or unsettled because of your relationship status, avoid calling the ex or getting lost in memory lane — reliving the glory days will only lead to a dead end. If you're single, focus on self-love and celebrate you! Avoid making a move simply because you don’t want to be alone on this holiday.

By the end of the day, things will get exciting with the Moon-Uranus trine. Expect to feel confident and extra sultry in the bedroom. It will be about how you feel in your connection with your special someone — not about seeking revenge. Anything driven by hurt or volatile intentions will lead to unwanted results. Remember that the Moon in Virgo radiates stability and trust. You'll attract better outcomes in your love story as you stay positive and understanding with these energies. Whether single or in a relationship, stay invested in your heart and honor its needs.

These Zodiac Signs Are In For A Stellar Valentine’s Day In 2025:

This Valentine’s Day, certain zodiac signs are set to experience a truly memorable and successful celebration of love. Aries will shine with a magnetic charm, making them irresistible, while their emotional energy will bring cozy, intimate moments at home. Taurus can expect a day full of tenderness and creativity, with a playful and romantic vibe that invites deeper emotional connections. Gemini will enjoy a perfect balance of fun social interactions and heartfelt moments, making it a day of both excitement and warmth. Sagittarius will be filled with passion and adventure, ideal for creating thrilling, romantic experiences. Finally, Pisces will experience a magical day, with a strong sense of connection and appreciation in their relationships. These signs are all poised for a successful, heartwarming Valentine’s Day filled with love, excitement, and affection. Whether you're single or in a relationship, the stars are aligning for a memorable celebration of love!

Read Your Sun, Moon, & Rising Signs For Your February Horoscope

Aries (March 21 – April 20)

This Valentine’s Day, you’ll find yourself balancing practicality with romance. You will be magnetic, making you especially appealing to others. You’ll be drawn to creating a comfortable, intimate environment where you can connect deeply with your partner. While you may enjoy a more laid-back vibe, you’re also full of passion and eager to take action in matters of love. Romance will be about cozy, meaningful moments rather than extravagant displays.

In Love with an Aries?

Show them appreciation and admiration — they love to feel noticed. Keep the mood light and fun, offering affection without overwhelming them. Let your playful side shine to match their energetic spirit.

Taurus (April 21 – May 21)

You’re in a creative and playful mood, focused on having fun and indulging in romantic moments. Your charm is subtle, but it’s working in your favor, drawing people to you effortlessly. Venus’s influence makes you a bit introspective about love, so don’t hesitate to dive into meaningful conversations with your partner. Communication will flow smoothly, and you’ll feel comfortable expressing your feelings. Whether planning a low-key evening or a more adventurous date, expect the day to be filled with sweet, tender moments.

In Love with a Taurus?
Taurus appreciates the quiet, intimate moments. Plan something thoughtful but not too flashy. A cozy night in with deep conversation will be the perfect way to connect. Be patient with them — they’ll respond well to genuine affection and care.

Gemini (May 22 – June 21)

This love holiday, you’ll feel drawn to your home and family, craving connection and comfort. Romance is rooted in emotional security, but with Venus highlighting your social life, you’re also open to unexpected encounters. A sweet message or playful exchange might spark some excitement. Don't hold back, flirt, or share your feelings. Your focus is on building stability while staying true to your playful side. Be ready for a mix of heart-to-heart moments and lighthearted fun.

In Love with a Gemini?
Geminis are great at keeping things light but still crave depth. Encourage their free spirit with a balance of affection and space. Playful conversations and spontaneous plans will capture their heart — show them you can keep up with their energetic and curious nature.

Cancer (June 22 – July 22)

You’re in a thoughtful yet ambitious mood today, focused on your goals and your relationship's long-term potential. You’ll feel emotionally secure and confident in matters of love, but you might also crave recognition for your efforts. You are especially passionate today and will likely make the first move in love. It’s a day for taking initiative — whether through heartfelt gestures or practical expressions of care.

In Love with a Cancer?
If you’re in love with a Cancer, be ready for a strong, nurturing presence. They value emotional security, so show them your loyalty and appreciation through sincere actions. A little bit of romance mixed with practical support will go a long way.

Leo (July 23 – August 22)

You’re feeling grounded and in touch with your values this Valentine's Day, making it a great time to enjoy the pleasures of love in a fun, spontaneous way. You might be drawn to experiences that broaden your perspective—whether that’s exploring new interests with a partner or engaging in lighthearted banter. You’ll appreciate any gesture that shows you’re valued, but be mindful of avoiding too much emotional intensity. Keep it fun and adventurous to keep your spark alive.

In Love with a Leo?
Leos love attention, so show them they’re special with a grand yet thoughtful gesture. Keep it light-hearted, adventurous, and full of fun surprises. Don’t try to rush anything — give them the space to enjoy the romance on their terms.

Virgo (August 23 – September 22)

Expect to feel emotionally open and ready to express your deepest feelings, especially in romantic relationships. Love feels intense, and you might reflect on the past or seek a deeper connection. Romance will be about diving beneath the surface and getting to the heart of the matter. You’ll find satisfaction in feeling understood and valued by your partner. Keep things real and honest, and trust that meaningful conversations will bring you closer.

In Love with a Virgo?
Virgos appreciate sincere connections, so show them you care through thoughtful gestures or deep conversations. They’ll appreciate someone who values the little details and can keep up with their intellectual side.

Libra (September 23 – October 22)

You’re in a reflective mood, feeling introspective about your relationship dynamics and what you truly need in love. Venus makes you naturally attractive, but today, you might feel more reserved in expressing your feelings outwardly. Your focus is on finding balance, whether that's through personal reflection or connecting with your partner. Romance will be most fulfilling when there’s a sense of harmony, so lean into calm, meaningful moments.

In Love with a Libra?
Libra loves peace and balance. Keep things gentle and harmonious. They appreciate thoughtful gestures over extravagant displays, so a quiet evening together or a simple yet meaningful conversation will resonate deeply.

Scorpio (October 23 - November 21)

Romance is tied to your social circle this Valentine's Day, and you’ll be drawn to meaningful connections with friends and loved ones. You may feel more passionate and intense than usual, especially in group settings, but when it comes to love, you’re seeking genuine moments of closeness. Whether you’re single or in a relationship, shared activities or experiences will bring you the most joy. Let yourself be open to fun, even if it’s not part of the traditional “romantic” plan.

In Love with a Scorpio?
Scorpios love depth and intensity, so take the time to truly connect with them. They’ll appreciate meaningful conversations but don’t shy away from offering them affection in a more subtle way. Show them your loyalty, and they’ll be hooked.

Sagittarius (November 21 – December 21)

You’ll find joy in your career or personal achievements on this day, but love is still on your mind. There’s a sense of adventure in the air, and you might be drawn to spontaneous, fun experiences with your partner. While you enjoy a sense of independence, you’ll also appreciate moments where your partner supports your dreams. Romance is about experiencing life together — whether that means sharing a new adventure or reflecting on your personal growth.

In Love with a Sagittarius?
Sagittarians love excitement, so plan something spontaneous and adventurous. They value independence, so give them space while still showing you care. Keep the energy light and fun, and don’t forget to let them know you appreciate their free spirit.

Capricorn (December 21 – January 19)

This love holiday, you’re focused on building something solid in relationships and life. Romance may feel more serious, but that’s exactly what you need. You’re looking for stability and a partner who shares your commitment to long-term goals. Whether planning a quiet night in or an intimate dinner, the best moments come when you and your partner align in your shared values and vision for the future.

In Love with a Capricorn?
Capricorns love loyalty and dedication, so show them that you’re in it for the long haul. They’ll appreciate thoughtful gestures that show your commitment to building something real together, whether through meaningful conversations or small acts of care.

Aquarius (January 20 – February 19)

On this day, your mind is buzzing with ideas, and you’re in the mood to explore new ways to connect with others. You’ll find romance through intellectual conversations or shared experiences that expand your worldview. Mars adds extra energy to your day, and you might feel an urge to make bold moves, whether in love or in how you express your feelings. Keep things fresh, exciting, and intellectually stimulating for the best results.

In Love with an Aquarius?
Aquarians appreciate someone who keeps up with their ideas and independent streak. Share your thoughts, and show them you’re open to unconventional experiences. Keep the vibe fun, and respect their need for space to express themselves.

Pisces (February 20 – March 21)

This Valentine's Day, you’ll be focusing on your relationship and what truly matters to you in love. You may feel deeply intuitive about your partner’s needs and desires, making it easier to connect on an emotional level. Romance is likely to feel dreamy and poetic, so let yourself indulge in the magic of the moment. If you're single, it’s a good day to nurture yourself and honor your own heart.

In Love with a Pisces?
Pisceans appreciate romantic gestures that come from the heart. Be sincere and thoughtful, and they’ll respond with warmth. Share your emotions openly and let them know you understand their sensitive side — they’ll love the attention to their feelings.