6 Tips for Stopping Anxious Thoughts in Their Tracks

Anxiety affects millions of people. It’s often fueled by a fear of the unknown, or by asking yourself too many “what ifs” about a particular situation. 

Unfortunately, once anxious thoughts begin to enter your mind, it’s hard to get rid of them! More often than not, they can spiral out of control and make it hard to focus on anything else. 

Thankfully, there are things you can do to stop anxious thoughts in their tracks. The silver lining to anxiety is that it can be very manageable if you’re able to fight back against it. 

So, what can you do to take control of your anxious thoughts before they try to take over? Let’s cover a few tips.

1. Deep Breathing

One of the quickest ways to stop anxious thoughts is to slow down your breathing. The more anxious you are, the quicker and more shallow your breaths are likely to become. 

Focus on taking slow, deep breaths. This will help your heart rate to settle and will calm your body and mind all at once. You’ll also feel more in control. 

2. Be Mindful

Mindfulness allows you to focus on the moment. When an anxious thought tries to make you regret something in the past or worry about something in the future, mindfulness keeps you grounded where you are. 

Close your eyes, take slow breaths, and take stock of the world around you. What do you smell, hear, and feel? Anxious thoughts might still try to come, but you don’t have to hold on to them. Let them pass by as you focus on the here and now. 

3. Think Your Thoughts Through

Sometimes, the best way to stop your anxious thoughts is to actually think them through. If you’re feeling anxious about something, ask yourself what would happen if that thought became a reality. What’s the worst that could happen? How would you cope? Then, try to problem-solve your way through it. 

So many anxious thoughts are unrealistic. If you take the time to work through them, you’ll be able to come back down and let go of the fear associated with that thought. 

4. Keep a Journal

Talking to someone like a family member, friend, or even a therapist can help you get control of your anxiety. But if someone isn’t around or you’re not ready to open up, writing things down can make a difference. 

Keep a small journal with you wherever you go. As anxious thoughts creep in, write what you’re feeling. Sometimes, simply getting it out on paper will cause that thought to lose its power. 

A journal can also serve as a record of how far you’ve come working on your anxiety and overcoming past negative thoughts. 

5. Give Anxious Thoughts a Name

When you feel an anxious thought creep in, identify it. You can even give your worried thoughts a name to help separate them from healthy, productive thoughts. 

The sooner you identify it, the easier it will be to remind yourself that you, as a person, are not those thoughts. Think of it as a foreign entity trying to work its way in, and not a part of you. Identifying it as an enemy makes it easier to fight back. 

6. Get to the Root

Symptom management is important. But if you really want to stop anxious thoughts before they get out of control, it’s best to understand where they’re coming from. 

Therapy is often the best way to do just that. Getting to the root of your anxiety can make it easier to fight intrusive thoughts at the core. While it’s not always easy to dig up where your anxiety comes from, it’s typically a necessary step in overcoming it. 

If you’re interested in learning more about how to stop your anxious thoughts for good, contact me or set up an appointment soon for anxiety therapy.