If we can learn to recognise when anxiety is beginning to take hold and remind ourselves that what we are experiencing is often driven by our thoughts, we have a better chance of keeping it in check. Anxiety can make our thoughts feel more frightening and convincing than they really are. When we hear the same negative messages repeatedly in our minds, we can gradually begin to believe them without stopping to ask whether they are actually true or helpful.
One of the first steps towards managing anxiety, therefore, is learning to question our thinking. Instead of automatically accepting every anxious thought as fact, we can pause and ask ourselves, “Is this really true?” or “What evidence do I have that this will happen?” We can also draw on past experiences, especially those that had a positive outcome, to remind ourselves that our fears do not always become reality. Remembering times when we faced difficult situations and came through them can help us approach our present circumstances with greater calm and confidence.
You don’t have to accept every thought that enters your mind as the truth. Sometimes, taking control begins with simply pausing and asking, “Is this really true?” Share on XAnother simple way to take control of our thoughts and deal with anxiety is the use of affirmations. An affirmation is a short, positive statement designed to encourage a calmer, more confident, and more compassionate way of thinking about ourselves and our circumstances.
Affirmations can be particularly helpful when anxiety begins to rise because they give us something positive and reassuring to focus on. We can think or say affirmations to ourselves at any time and in any place. With practice, a well-chosen affirmation can become a familiar reminder that helps interrupt unhelpful thoughts and brings our attention back to what is true, reassuring, and within our control.
It can be useful to have one or two affirmations that work particularly well for you and that you can return to whenever you begin to feel anxious. Here are some examples of anxiety-soothing affirmations:
- I’m safe.
- I’m loved.
- The world is a kind place.
- As I relax, anxiety flows out of me.
- I am capable of anything.
- I can do this.
- One step at a time.
You can use any of these affirmations exactly as they are, adapt them, or create your own. The goal is to learn that we do not have to accept every anxious thought as the truth. By becoming more aware of our thinking, questioning unhelpful assumptions, remembering positive experiences, and using reassuring affirmations, we can gradually develop healthier ways of responding when anxiety begins to take hold.
