4 Tips to Stop Anxious Thoughts from Taking Over

Anxiety can be sneaky at times. Because it tends to build up rather than hit all at once, it's easy for anxious thoughts to pile up like a bad Tetris game. When this happens, anxious thoughts become overwhelming and all-consuming. However, if you reach this point, it's not game-over.

Anxious thoughts follow a pattern, and by recognizing your pattern you can start taking steps to stop anxious thoughts from taking over your mindset.

Let's look at some ways you can manage anxious thoughts.

Accept Your Anxiety

You can't solve any problem without first accepting the problem and its cause. Ignoring your anxiety or the source of your anxiety won't help you manage it any better. Instead, like a playground bully, your anxiety will just keep coming to find you and add more anxious thoughts to your plate.

When you feel anxious thoughts start to swirl, try practicing mindful acceptance. You could say to yourself:

●      My nervous system is reacting because I'm nervous about XYZ.

●      This is a normal response to these circumstances, and it's okay to feel this way.

●      I am still worthy and valid, and I can get past this.

Validating your own experience is a crucial first step to gaining a sense of empowerment over your anxious thoughts.

Perform a Reality Test

Reality is subjective and everyone experiences their own unique reality. When you notice your anxiety building and those anxious thoughts starting to intensify, stop and do a reality test. Reality testing allows you to distinguish between what's objectively real and what's perceived. It also lets you notice your feelings and begin to learn what they mean.

This involves asking yourself:

●      Do I have a solid reason for thinking something will go wrong?

●      Is it possible I could be over-worrying?

●      How likely is it that the thing I'm worried about will actually come to pass?

●      How are my emotions informing my reaction?

Let's say you pass by a coworker's office and say hello. Instead of the usual friendly response, they give a half-hearted wave. If your immediate assumption is you've done something wrong to upset them, try a reality test. Consider multiple angles and whether you could have misread the response. Perhaps your coworker is just stressed out about a deadline and distracted.

Redirect Anxious Energy

Anxiety often comes with a sort of energy build-up. Sometimes we get stuck sitting still and letting it all crash over us. However, you have control over what you do with that energy.

Many find it helpful to redirect anxious energy into an outlet. This could be:

●      Cleaning for a few minutes

●      Going on a walk around the block

●      Jumping up and down and shaking out your limbs

●      Trying a focused breathing exercise

●      Coloring in an adult coloring book

The bonus to doing some sort of physical exercise is that you'll get those feel-good endorphins, which will boost your mood.

Talk to Someone

One of the most effective ways to manage anxious thoughts is by talking to someone you trust. Talking to someone acts like a sounding board for you to express your worries and get an outside viewpoint. This help you reframe your perspective to something that feels less disastrous or worrisome.

While having a trusted confidant like a friend or family member is important, it can also help to speak to a mental health professional. They can create a safe space for you to work through your worries and they'll help you create healthy coping skills so you can feel a sense of control over your anxious thoughts.

If you're struggling with anxiety, please don't hesitate to reach out me. We can create a positive path forward through anxiety therapy.