You know that one voice in your head that always assumes the worst, reminds you of every possible mistake you could make, and somehow manages to turn a simple email into an existential crisis? Yeah, that’s anxiety. And honestly, anxiety is kind of a jerk.
But here’s the thing—just because anxiety shows up uninvited doesn’t mean it gets to run the show. Let’s review actual action steps to bring about regulation of mood and allow you to navigate the symptoms when anxiety shows up and shows out:
Anxiety’s Favorite Lies (And How to Address Them)
1. “Something bad is DEFINITELY going to happen.”
Anxiety is basically a doomsday prepper, but instead of stockpiling canned goods, it hoards worst-case scenarios. The reality? Most of the things anxiety identifies as catastrophic, never actually happens. And if they do? You’re much more capable of handling than you imagine.
Action Step: Play the probability game. Ask yourself, “Is this possible? Is this likely?" and don't forget: Thoughts are not threats, and feelings are not fact!
2. “If I worry enough, I can prevent bad things.”
Ah, yes. The classic lie that overthinking is somehow a superpower. Spoiler alert: It’s not. Worrying won’t make you more prepared—it’ll just make you exhausted and dysregulated. A stressed brain cannot process information well. Regulation is the key!
Action Step: Try this: Set a designated “worry time.” For example, give yourself 5 minutes to consider the what ifs, cry, or simply stare at the wall. Do whatever helps release the strong feelings you may be experiencing. Then name the feelings, acknowledge and challenge the beliefs you are telling yourself, and get CURIOUS. Use rhythmic breathing techniques, and progressive muscle relaxation to help regulate holistically. Your brain and body will thank you.
3. “Everyone is judging me.”
It's normal to feel embarrassed or guilty, it's a part of the human experience. It's natural to fear what others think of us, as if we are one step from everyone walking away in disgust or shame. More than likely, people are way too focused on their own lives to dissect your every move. Real talk.
Action Step: Next time you feel self-conscious or a bit insecure, ask yourself, “How often do I scrutinize other people’s minor mistakes or actions?” Probably not much, right? Chances are good, other people aren’t doing it to you either. Lean into positive mantra statements to remind your brain of what is true about you, such as: "I'm trying my best, and learning new things each day", "I'm feeling insecure, and that's understandable. I can be proud of myself for taking risks and trusting myself!", "My value and worth is inherent, and does not come from anyone or anything. I choose to focus on this as I move forward".
Taking the Narrative Back from Anxiety
We can probably agree that anxiety is going to show up at some point for us all. That’s just what it does. But it doesn’t get to control where you go or how you live. Acknowledge it, name it, challenge the irrational parts or any rehearsal of tragedy that may not be fitting to the situation, and remind yourself that YOU are in charge of your emotional responses. You control the narrative! And if anxiety is being a bit hard headed? Therapy can help. Seriously. You don’t have to navigate it alone. Reach out to connect with us—we’ve got you. Email us at info@creativenwa.com today!
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