Anxious thoughts can be tough to get rid of. They often sneak in when we’re trying to focus, relax, or even fall asleep. Here are six effective strategies to help you stop anxious thoughts before they spiral out of control.

1. Practice Mindfulness

woman leaning on a wall by the windowMindfulness is about bringing your attention to the present moment. Often, anxious thoughts can spiral into worries about the future or regrets about the past. By anchoring yourself in the present, you can break the cycle of rumination. When you get into a habit of daily mindfulness practices, your brain can more easily slip into this mode when you feel anxiety coming on. Try this simple mindfulness exercise:

Sit comfortably and take a deep breath. Focus on your breathing—notice the sensation of air entering your nose and filling your lungs. If your mind wanders, gently bring it back to your breath.

2. Challenge Your Thoughts

Anxious thoughts are often exaggerated or irrational. Challenging them can help you feel more balanced and get your mind back on track. When you notice an anxious thought, ask yourself:

  • Is this thought based on facts or assumptions?
  • What evidence do I have that this worry will come true?
  • What would I tell a friend if they had this thought?

Try writing down your anxious thoughts and countering them with logical responses. This way, you can notice patterns and start heading off these thoughts before they spiral.

3. Use Grounding Techniques

Grounding techniques help bring your attention back to the present moment, especially when anxiety feels overwhelming. One popular method is the rainbow grounding exercise. Just look around you and find objects you’re drawn to for each color of the rainbow, going from red to purple. Don’t rush this—take time to name each thing, notice its shape, texture, and whether it has a smell or sound. By engaging your senses and redirecting your focus away from anxious thoughts, exercises like these will help you feel more calm.

4. Think About What You Can Control

When you feel anxiety coming on, ask yourself what it is you’re worried about. Then, ask yourself if it’s something you can control. If it’s not, try to engage in mindfulness and grounding techniques, or distract yourself with an activity you like. If it is all or partially under your control, do your best to address it. If taking action feels too difficult, aim for just five minutes of tackling the issue so that you at least get started.

5. Limit Your Exposure to Triggers

Certain situations, environments, or habits can make anxiety worse. Identifying and minimizing these triggers will help you control your emotions. For example:

  • If social media increases your stress, take regular breaks from the internet or curate your feed.
  • If caffeine heightens your anxiety, switch to decaf.
  • If lack of sleep worsens your anxious thoughts, prioritize good sleep hygiene.

While avoiding triggers entirely isn’t always possible, being mindful of their impact can help you create a healthier environment.

6. Engage in Physical Activity

Exercise is a great way to combat anxiety. Physical activity releases endorphins, the body’s natural stress relievers, and helps reduce cortisol, the hormone associated with stress. It also gives your mind a break from focusing on anxious thoughts. If you’re not accustomed to exercising, try out easier activities like walking, running, yoga, or dancing. Even a 10-minute walk can make a significant difference in how you feel. Find an exercise you enjoy, and make it a regular part of your routine.

Getting Help

If your anxiety persists despite working on it on your own, consider reaching out to us. Anxiety can be rooted in deeper issues like past traumas. Working with an anxiety therapist will help you uncover what fuels your anxiety, change your thinking patterns and responses to stressors, and healthily cope with negative emotions. Together, we can create a treatment plan that works for you.