In today’s world, where the constant news cycle and personal stressors can feel overwhelming, anxiety seems to follow us more closely than ever. Many people describe having a heavy feeling in their chest, racing thoughts, or the urge to control many things in their lives just to feel a semblance of peace. But what exactly is anxiety?
In simple terms, anxiety is the body and mind’s reaction to stress and uncertainty, often manifesting as feelings of fear or worry about what might happen in the future. While it’s natural to feel anxious now and then, chronic anxiety can interfere with our ability to enjoy life, focus on the present, and make decisions with clarity. Common signs of anxiety include:
Physical symptoms: muscle tension, headaches, and trouble sleeping
Cognitive symptoms: persistent worry, difficulty concentrating, and ruminating thoughts
Emotional symptoms: irritability, fear of the future, and feeling overwhelmed
If any of this resonates, here are three strategies to help you manage anxious thoughts and stay steady during uncertain times.
Stay in the Present Moment: Be Where Your Feet Are
Anxiety often thrives when our minds wander into the future, predicting all the possible outcomes and preparing for the worst. While it’s natural to think ahead, dwelling on future uncertainties can lead us down a spiral of unproductive worry.
One way to ground yourself is by practicing mindfulness. Take a moment to simply notice where you are—your feet on the floor, the sounds around you, the feeling of the air. These grounding techniques, which are central in both Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), can help bring you back to the present moment. When you focus on “where your feet are,” it’s easier to let go of thoughts about what could happen tomorrow and pay attention to what you can do today.
One meditation I often recommend is Leaves on a Stream. This visualization helps you notice your thoughts, without judging or analyzing them, and gently allow yourself to let them go or notice when they linger. The goal isn’t to stop or control the thoughts but to simply observe them in a non judgemental way.
Focus on Your Locus of Control: What’s in My Control? What’s Not?
Often, anxiety stems from trying to control things that are, by nature, beyond our influence. In the face of uncertainty, it can be empowering to ask, “What’s within my control, and what isn’t?”. This is a core CBT concept, where we separate productive worry (what we can act on) from unproductive worry (what we can’t change).
When you find yourself worrying, consider breaking it down: if there’s a part of the situation you can address, make a plan for it. If not, give yourself permission to let it go. Understanding your locus of control is about acknowledging what’s yours to manage and choosing to let go of the rest. This practice helps reduce the mental burden of trying to solve the unsolvable, freeing up energy for what truly matters.
Practice Radical Acceptance
When circumstances are painful or challenging, our minds often react with resistance. But constant resistance only amplifies stress, turning discomfort into suffering. Radical acceptance, a key tenet in ACT, encourages us to fully acknowledge the present moment without judgment.
This doesn’t mean resigning to a difficult situation but rather recognizing, “This is where I am right now.” By accepting reality as it is, we open ourselves up to the opportunity for peace, even in moments of discomfort. From here, you can explore actionable next steps, if any, with a clearer head.
Radical Acceptance inherently challenges the beliefs that things “should” or “shouldn’t” be a certain way, encouraging us to see them as they are. However, there are certain situations where you may find that acceptance is inappropriate, including any that include significant physical or emotional harm to you. It is important to remember that radical acceptance doesn’t mean avoiding change altogether, especially if change is within your control.
Unproductive vs. Productive Worry: Challenging “Night Thinking”
Anxiety often brings with it a stream of worry—some of which might feel necessary, while other thoughts spiral into worst-case scenarios. I like to call this “night thinking”: those thoughts that seem to flare up in the quiet hours, amplifying our fears and doubts.
A key step in managing worry is learning to distinguish between productive and unproductive thoughts. Productive worries are ones you can act on (like planning a solution to a challenge); unproductive worries, on the other hand, are often repetitive, catastrophic, and lead nowhere productive. Challenge these unproductive thoughts by asking yourself, “Is this something I can address right now, or am I catastrophizing?” If it’s the latter, remind yourself of the present and practice radical acceptance.
One technique I often suggest is scheduling ‘worry time”. This can be particularly helpful for those who find themselves in a worry spiral often at inconvenient times of the day or night. When worries come up, they can remind themselves to table those thoughts until the designated “worry time”. If worries come up in the middle of the night or at other times outside of the one designated, I encourage using a notebook or the notes section on their phones to jot down a brief description. This way they can circle back to those thoughts at the designated time and free their minds from those worries in the moment.
Managing Anxiety is a Practice
Anxiety doesn’t go away in a single day or through one practice. Managing it is an ongoing process of building mindfulness, strengthening your understanding of what’s within your control, and learning to let go of what’s not. Each time you engage in these practices, you are creating a path toward a calmer, more focused state of mind.
Remember, you don’t have to do this alone. If you recognize these symptoms in yourself and feel that anxiety is affecting your quality of life, I encourage you to reach out. Together, we can explore strategies tailored to your needs and create a roadmap for navigating these challenging moments. Feel free to contact me to schedule an appointment—I’m here to help.
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