Simple Ways to Quiet Anxious Thoughts When They Take Over
Everyone feels anxious from time to time, but some people struggle with anxiety far more than others. If you live with a diagnosed anxiety disorder, you know how difficult it can be to calm your mind once it slips into a pattern of worrying, imagining worst-case scenarios, ruminating on past mistakes, and fearing what the future holds.
Once you fall into that cycle, it can feel nearly impossible to interrupt. The good news is that there are concrete steps you can take to quiet your mind during an anxiety spiral and find your way back out of it.
Challenge Your Anxious Thoughts
Anxious thoughts are often fueled by cognitive distortions, which are patterns of thinking that are not grounded in reality. Some of the most common cognitive distortions include:
All-or-nothing thinking, in which there is no middle ground
Jumping to conclusions or assuming you know what others are thinking
Catastrophizing, or imagining the worst possible outcome
Overgeneralization, which is taking a single event and assuming it’s applicable to everything
Believing the way you feel is a reflection of reality
Labeling yourself as a bad person because of a mistake or perceived flaw
Blaming yourself for events that are outside your control
When you notice these patterns taking hold, it is important to challenge them directly. Ask yourself what evidence supports this thought and what evidence contradicts it. Consider whether there is a more realistic and balanced way of viewing your situation. You might also ask yourself what the actual likelihood is that the feared outcome will happen, and whether continuing to worry about it is helping you or simply causing you more distress.
Writing down your thoughts can be a valuable part of this process. Putting your worries on paper often reveals patterns over time, which can make it easier to recognize and interrupt them before they take over.
Focus on What You Can Control
A great deal of anxiety stems from worrying about things outside your control, which keeps you stuck in rumination without moving toward any real solution. When a worry arises, ask yourself whether there is anything about the situation you can actually influence.
If the answer is no, return to the work of challenging your cognitive distortions. If the answer is yes, use that insight to create a plan and take action. Taking a proactive step, even a small one, can help you feel more capable and less overwhelmed.
Use Coping Strategies to Ground Yourself
Grounding techniques that bring your attention back into your body can help interrupt a spiraling mind. Consider trying progressive muscle relaxation and deep breathing exercises, which can be done anywhere. If you have the space, doing some gentle yoga or other stretching exercises can bring your focus back to the feelings in your body.
Changing your environment can also help reset your mind. Step outside for a walk, visit a coffee shop, run a simple errand, or just move to a different room. A shift in your surroundings often gives your brain the space it needs to settle.
Reach Out for Support
Keeping anxious thoughts bottled up tends to make them more intense over time. If you find yourself struggling with persistent anxiety, working with a licensed therapist can help you understand where it comes from and develop personalized strategies to address it.
These self-help strategies can be a valuable complement to professional care, but they are not a substitute for it. Reach out today to learn more about anxiety therapy and how working with a licensed mental health professional can support you in finding lasting relief.