Anxiety affects everyone in different ways, but one thing is clear: those racing thoughts can be hard to turn off. You’ve probably heard the usual advice of deep breathing, mindfulness, and distraction, but let’s explore some fresh ideas you may not have tried. These tips combine clinical insights with simple techniques that can help you manage anxious thoughts.
1. Write in 3rd Person
Journaling is a common suggestion, but let’s take it a step further. When you feel those anxious thoughts creeping in, write about them as if you were describing someone else. Use third-person language and reflect on their feelings, fears, and thoughts. For example, “She is really worried about what will happen at the meeting tomorrow. She feels like she might mess up, but she is overthinking. In reality, she has prepared well, and the meeting will likely go smoothly.” Shifting to the third person can help you detach from your own anxiety and look at the situation from a more objective and less emotionally charged.
2. Break the Thoughts Down (Literally)
When anxiety hits, your brain can get flooded with many thoughts all at once. Instead of letting them pile up, try breaking them down to examine them. Open a note on your phone and write down each anxious thought. Then, next to each thought, write a short, neutral response. For example, if you’re worried about a first date, you could write: “I’m worried they won’t like me.” Response: “I’m going to be myself and if they don’t like me, then they aren’t meant for me anyway.” Writing these out makes them feel more concrete and gives you a sense of clarity and control over your thoughts.
3. Redirect Your Thought With a Focus Walk
A traditional walk might help clear your head, but a walk with intentional focus could be more effective. As you walk, deliberately focus your attention on the details of your surroundings. Notice the colors of the leaves, the texture of the sidewalk, the sound of your steps. By tuning in to the present moment and your senses, you break the cycle of anxious thinking. Plus, the endorphin boost from the walk can help improve your mood.
4. Find and Feel the Tension
When anxiety is high, try to bring attention to where your body feels tense. Shoulders? Chest? Stomach? Once identified, challenge yourself to hold onto that tension for a few breaths. When the time is up, take a deep breath and let go. The idea is to confront the discomfort head-on, breaking its grip through awareness and controlled release.
5. Turn on Do Not Disturb
Using “Do Not Disturb” mode on your phone can help reduce anxiety when we are constantly bombarded by notifications from messages, social media, and the news. It provides a structured way to create mental space by limiting interruptions, which can lower the pressure of immediate responses and constant digital engagement. By silencing notifications, you give yourself permission to focus on the present moment, whether it’s studying, relaxing, or engaging in self-care, without feeling distracted by the demands of social media or messages.
The benefit of this method is that it removes the constant “checking” habit, which can escalate anxiety. Also, it gives you the mental space to work through tasks that you may have been procrastinating on while distracted by your phone.
Conclusion
If the regular suggestions of mindfulness and relaxation don’t work for you, try incorporating some of these alternative techniques into your routine. Remember, you don’t ever have to face your anxiety alone! As a licensed anxiety therapist, I am here to help guide you toward a more relaxed life. Contact my office to schedule an in-person or virtual visit, and we can work together to manage your anxiety.