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How to Stop Anxious Thoughts

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Anxious thoughts can sneak up on you out of nowhere. Maybe it’s that sinking feeling in your stomach, a sudden sense of worry, or a racing mind that just won’t quit. We’ve all been there—caught in a loop of overthinking, imagining worst-case scenarios, and feeling stuck in a cycle of anxiety.

The good news is, there are ways to manage those anxious thoughts before they spiral out of control. If you find yourself regularly overwhelmed by worry, know that you’re not alone. Let’s talk about some simple strategies to calm your mind when anxious thoughts creep in.

1. Recognize the Thought for What It Is

One of the first steps in managing anxiety is to recognize when an anxious thought is happening. It might seem obvious, but how many times have you gotten caught up in a thought without even realizing it? It’s like being on autopilot.

Take a moment to pause and acknowledge what’s going on in your mind. Label it: “I’m having an anxious thought.” Just this simple recognition can help break the cycle. You’re reminding yourself that this is a thought—not necessarily reality.

2. Breathe and Ground Yourself

When anxiety takes over, your body often follows. Your breathing gets shallow, your muscles tense up, and your heart races. In those moments, focusing on your breath can be incredibly grounding.

Try this: inhale slowly for a count of four, hold for four, and exhale for four. Repeat a few times, paying attention to how your body feels as you breathe. Grounding techniques like this can help bring you back to the present moment. By focusing on something tangible (your breath), you can start to pull away from the whirlwind of anxious thoughts.

3. Challenge Your Thoughts

Not every thought deserves your full attention. Anxious thoughts tend to exaggerate and jump to the worst conclusions. You might start with, “I’m nervous about that presentation,” but in your mind, it quickly turns into, “If I mess up, my career is over.”

Pause and ask yourself: Is this thought realistic? What’s the actual evidence for this? More often than not, anxious thoughts lack a solid foundation. They’re rooted in fear, not fact. By gently challenging these thoughts, you can start to see them for what they are—distorted or exaggerated—and reduce their hold on you.

4. Practice Mindfulness

Mindfulness is about staying present and not getting swept away by your thoughts. It’s like hitting the pause button on your mind. When you feel anxiety building, try to focus on what’s happening right now. What can you hear? What can you see?

You might think of mindfulness as meditation, but it can be as simple as paying attention to the sounds around you or noticing how your feet feel on the ground. It’s a practice that can be done anytime, anywhere, and it can help anchor you when anxious thoughts are pulling you away.

5. Talk It Out

Sometimes, the best way to manage anxious thoughts is to get them out of your head and into the open. Talking to a friend, family member, or therapist can provide a fresh perspective. Often, once you say your thoughts out loud, they lose some of their power.

If you don’t feel comfortable sharing with someone in the moment, writing your thoughts down can also help. Journaling is a great way to untangle your worries and get clarity on what’s really bothering you.

It’s important to remember that everyone experiences anxiety at some point. You’re not failing or broken because of anxious thoughts. In fact, being hard on yourself often makes anxiety worse. So, be gentle with yourself. Practice self-compassion when anxiety hits. You’re doing your best, and that’s enough.

If you need help with your anxious thought patterns, feel free to reach out and book an appointment for anxiety counseling today.

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Therapie

Therapist in Nashville, TN

At Therapie, we offer individual and couples therapy, as well as weekend intensives and online courses, so you can get the support you need, when you need it. Our services include: individual counseling, premarital, and couples counseling. If you are working on issues related to work, your relationship or life, we got you.

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210 25th Ave N Ste 601, Nashville, TN, 37203

Phone

615-551-9195