How to Stop Anxiety Thoughts: 6 Proven Techniques to Calm Your Mind
Talking about anxiety tips and tricks is something I’m passionate about because I’ve lived with anxiety my entire life. In high school, I was diagnosed with General Anxiety Disorder. Before that, I didn’t even know what anxiety was. I vividly remember my parents pointing out that the constant racing thoughts and overthinking I was experiencing weren’t typical. Whether or not we have a diagnosed disorder, we all face anxious thoughts at some point. Anxiety symptoms can sometimes push you to achieve goals, but more often, it becomes overwhelming and stops you from doing what you truly want. This is one of my favorite topics to discuss online, and after years of therapy and self-help research, I’ve narrowed down the best techniques for calming anxiety, dealing with anxiety, and reducing anxiety to quiet the mind.
Tell Yourself “This is Just My Anxiety Talking”
Many of us don’t realize that anxiety stems from irrational thinking—it’s not your reality. I also love the phrase “your anxiety is lying to you” because it’s true! For example, that constant worry that you’ll get fired isn’t rooted in reality. While there’s a very small chance it could happen, the likelihood is far greater that it’s unrealistic. Every time I have a “what if” thought, I remind myself, “remember this is just your anxiety talking.” By separating your anxious thoughts from your rational mind, you strip away the credibility of the anxiety. Give it a try—it’s a complete game changer.
Use a Mantra
A mantra is a word, phrase, or sound that you repeat in your mind. Originating from Hinduism and Buddhism, mantras are believed to hold spiritual power, and they’re definitely onto something. I first learned about the power of mantras from my therapist when I was 17. At that time, I was struggling with overwhelming negative thoughts about how people perceived me in high school. Whenever I felt my chest tighten and my mind spiral into overthinking during class, I would repeat phrases like “It doesn’t matter what others think of you” or “You only have one year left of high school.” This repetition not only helps cancel out negative thoughts but also encourages positive thinking and shifts my mindset.
“What if it All Works Out?”
This technique comes from one of my favorite motivational speakers, Mel Robbins. When your mind is racing and you find yourself spiraling into every worst-case scenario, pause and ask yourself, “What if it all works out?” This simple shift encourages positive thinking and helps you stay grounded in reality. After all, 9 out of 10 times, things do work out! I highly recommend watching Mel Robbins discuss this concept, as it completely transformed how I approach worrying about the future.
Think About the Worst Case Scenario
You might be wondering, “Why would I do that? Doesn’t that just reinforce my negative thinking?” Let’s shift our perspective. For instance, if you’re anxious about an upcoming presentation, the worst-case scenario could involve everyone thinking negatively about you, disliking your presentation, fumbling your words, or going blank. But is any of that really that bad? Personally, I don’t care what others think of me. If I fumble my words, that’s completely normal during a presentation. And if I blank out, I can simply pause and continue speaking afterward. Suddenly, it doesn’t seem so scary!
Box Breathing
I’m not the first to admit that I underestimated the power of breathing. Box breathing is a simple yet effective deep breathing technique that involves inhaling, holding your breath, exhaling, and holding again, each for a count of four seconds. I’ll be honest—it feels a little awkward and uncomfortable the first few times you try it. However, this technique works wonders by calming the nervous system and reducing stress. I use it right before I have to speak in public or enter an unfamiliar environment, and it really makes a difference.
Meditation with a Video Guide
I never thought I’d be the type of person to meditate. I always imagined it as someone with their eyes closed, sitting on the floor with their legs crossed and humming—just the typical stereotype. In reality, you can meditate anytime, anywhere. My favorite tool for this is the Headspace App. Headspace is a popular mindfulness and meditation app that offers a wide range of guided sessions. You can find some videos on YouTube, but I highly recommend the subscription because it's worth it for the access to a variety of meditations (this isn’t sponsored!). The best part is that you can choose who guides you, and they walk you through breathing and mindfulness techniques, with some sessions as short as five minutes. Whenever I find myself feeling anxious about something, I sit down and play a Headspace video instead of reacting immediately. I’m not exaggerating when I say this has been life-changing.
Implementing These Techniques
This is one of those things that’s much easier said than done. Mindfulness takes practice, just like any physical activity. It might feel weird and awkward at first, but if you stick with it, it will become second nature, and you’ll gradually notice your anxiety decreasing. Keep in mind that these techniques won’t guarantee your anxiety will disappear entirely—we all need a certain amount of anxiety to function in life. But trust me, as someone who has scoured the internet for anxiety tips, visited multiple therapists, and read various mental health self-help books, these methods are the most helpful I’ve found.
Remember, you are never alone on your mental health journey. Feel free to reach out to me here or on TikTok @nicolenorthh, where I love discussing mental health awareness. You are always stronger than you think you are!
