Your brain is resilient, yet it manages to pick the worst possible moments to spiral. When trying to fall asleep at night, you’re suddenly met with a repetitive loop of an awkward interaction from last week. While sitting in class, your stomach drops because you’re convinced you failed a test that you haven’t even taken yet. Your friend responds with a one-word reply, and you immediately assume there’s tension between you two.
If this sounds familiar, you’re not alone. Anxious thoughts have a way of showing up like uninvited guests. They consume your energy and then refuse to leave, and he more you try to get rid of these thoughts, the louder they become.
Thankfully, anxious thoughts are not rooted in fact, and they don’t need to keep controlling the show. With the right approach, you can start to shift that narrative. Here’s where to start.
Notice Your Thoughts Without Judgment
Anxiety is often made worse by getting anxious about being anxious. Your thoughts start to spiral, then you get frustrated with yourself for spiraling. Suddenly, you’re in a loop that feels impossible to break.
The next time you notice anxious thoughts arising, try observing the thought as if you’re seeing it from the outside. Don’t let it consume you. Give it a name to create a slight distance, taking away some of its power. You can then say, “There’s that thought interfering with my presentation.”
Ask Honest Questions
Anxious thoughts love to feel like the truth, even when they’re not. Before you accept one as the truth, take a pause and ask yourself:
- Is this thought based on something that happened, or something I’m afraid might happen?
- Would I say this to a friend who was struggling with the same thing?
- What is the most realistic outcome in this situation, not the worst?
Challenging these thoughts takes practice, but over time you can make the shift to believe the calmer answers before spiraling into the worst-case-scenario ones. Asking the questions interrupts the cycle and gives you some control back.
Give Your Body Something To Do
Anxiety is both a mind and body experience. You may feel it in chest tightness, muscle tension, stomach issues, or headaches. This is because anxious thoughts trigger a physical stress response. Sometimes, the best way to calm your mind is to start with your body.
Slow, deep breathing will send a signal to your heightened nervous system that everything is safe. Moving your body with something as simple as a brief walk outside or gentle stretching can help burn off the nervous energy. Grounding exercises are also a fast and effective way to pull yourself out of the starting spiral. Focus on your surroundings and engage your senses to bounce back into the present.
Set Boundaries with Your Worries
This may sound strange, but giving yourself a designated time to worry can actually help. When you feel anxiety before a test or big presentation, tell yourself you’ll deal with it later. Schedule a time in your day to then sit with your feelings, unbothered.
Most of the time, by the time you get to that designated time, the thought has lost some of its urgency. If it hasn’t, you’re giving it space to think through it clearly instead of being overwhelmed by other competing tasks.
You Are Not Alone
Persistent anxiety can feel exhausting, especially when it seems like everyone around you is better put together. The truth is, most people deal with some version of anxiety, even if it’s not in obvious ways.
Learning to manage anxious thoughts is a skill that requires practice and gets easier with the right support. If your anxiety feels bigger than what you can manage on your own, don’t be afraid to call in for backup. We’re here to help. Reach out to schedule a consultation for anxiety counseling and start building tools that work for you.