10 ways to Stop your Anxious Thoughts

Written by: Alycia Oliver, MCP, RCC

We all know anxious thoughts can live rent-free in our minds and when this happens it can be rather infuriating! Anxious thoughts can make us feel that we are spiralling out of control, down and down into a pit of endless worry, and when we are feeling completely spun out a sense of hopelessness can arise.

If you are in this place, there is a reason why you might be struggling to find your way out. When your nervous system becomes dysregulated, your logical brain will go offline to conserve its resources. When we are anxious, we are often in a state of high alert, trying to find a way out of our feelings,. With an under-functioning logical brain, this solution feels hard to find.

My intention is to highlight some actionable steps that you can jot down for future reference for those times when your logical brain has flipped the off switch for self-protection!

First and foremost, despite the title of this blog, the goal is not to stop your anxious thoughts, but rather to understand them, accept them, and practice self-soothing while experiencing them.

I present to you your Anxiety Tool Kit. Please note, one size does not fit all. I recommend using the trial and error method to see what works best for you. If one tool does not work in the moment, do not discredit it forever. It’s possible it may work for you in another moment.

The Anxiety Tool Kit:

1. Practice deep breathing

When anxious thoughts arise, take slow, deep breaths. When you exhale longer than your inhale, it will immediately slow your heart rate. This can help you calm your nervous system and reduce anxiety.

2. Use positive affirmations 

Use positive statements to counteract negative thoughts. For example, “I can handle this,” “I am capable and strong,” or “I am safe and secure.” Even if these statements may not feel emotionally true for you, they may have some logical truth.

3. Visualize a peaceful scene 

This is called the safe place visualization. Close your eyes and imagine a calm and peaceful scene, like a beach or a forest. Focus on the sights, sounds, and smells of this scene to help you relax.

4. Practice progressive muscle relaxation 

Tense and relax different muscle groups in your body, starting at your toes and working your way up to your head. This can help release tension and reduce anxiety. There are many progressive muscle relaxation (PMR) guided meditations on youtube. Search for and select a meditation, close your eyes, and allow your attention to be taken away from your anxious thoughts for a brief moment.

5. Challenge your negative thoughts 

Ask yourself if your anxious thoughts are realistic. Are you jumping to conclusions or making assumptions? Do you have any evidence that the anxious thought is real or will happen? 

6. Distract yourself 

Engage in an activity that requires your full attention to bring you back to the present moment. This could be a crossword puzzle, painting, knitting, or reading a book. This activity will take your mind off the anxious thoughts, even if only for a brief moment.

7. Practice gratitude 

Focus on things you are grateful for in your life on a daily basis. When grattitude becomes a daily practice, you will get into the habit of shifting your focus to thoughts that uplift you. Anxiety hyper focuses our attention on thoughts that evoke negative feelings, yet gratitude focuses our attention on thoughts that evoke positive feelings.

8. Write down your worries 

Writing down your worries can help you externalize them and gain some perspective. Journaling can be a helpful tool for managing anxiety and reducing the power of anxious thoughts.

9. Use grounding techniques 

Focus on your senses to bring yourself back to the present moment. For example, touch something rough or soft, listen to a sound, or smell a scent.

10. Take care of your physical health 

Make sure you are getting enough sleep, eating a healthy diet, and exercising regularly. Taking care of your physical health can help reduce anxiety and improve your overall well-being.

Final Note:

If you are experiencing anxiety- I see you! I know how deeply unsettled your nervous system may feel and how distorted your reality may seem. The key is to break your experiences down to one moment at a time, and in those moments refer to your tool kit. Provide yourself comfort while anxiety visits you, and know that when you resist a feeling it persists.

If you need additional support please head over to “5 Ways to Stop Worst-Case Scenario Thinking” for further tools and guidance.