Common Thoughts That Keep You Anxious
Anxiety can feel like a constant, nagging companion in your life. The way we think can fuel our anxiety, making it harder to ground ourselves once we've started spiraling. In this article, we’ll explore some of the most common thoughts that keep people anxious and offer tips for breaking the cycle.
1. "What If Something Goes Wrong?"
It’s natural to want things to go well, but when anxiety is involved, this thought can spiral into something unhelpful. This "what if" mindset can turn minor concerns into major catastrophes in your mind. You might worry about the worst-case scenario, even when there’s no reason to believe it will happen.
How to deal with it:
The key here is learning to challenge your thoughts. Often, the "what if" thoughts are based on unlikely or exaggerated scenarios. When you catch yourself in a "what if" loop, stop and ask, “What’s the evidence that this will actually happen?”
2. "I Can’t Handle This."
This thought pops up when you feel overwhelmed by a situation. It’s easy to start believing that your stress is too much to manage, especially if it feels like everything is piling on at once. This could be a sign that you have too much on your plate or it may just be your anxiety casting doubt on your abilities.
How to deal with it:
Instead of shutting down, break the situation into more manageable pieces. Ask yourself, “What’s one thing I can do right now?” Focusing on small, immediate actions can give you a sense of control and help reduce feelings of helplessness.
3. "Everyone is Judging Me."
Anxiety often leads to the belief that everyone is watching you in a social setting, scrutinizing your every move. In reality, people are often more focused on themselves than on others, but anxiety distorts this perspective.
How to deal with it:
Challenge this thought by asking yourself, "What evidence do I have that people are judging me?" More often than not, you’ll find that the evidence is weak, and the judgment is all in your head. If you catch yourself getting caught up in the thought, take a deep breath and redirect your focus to the present moment.
4. "I Should Be Doing More."
This thought is common when you feel like you're falling behind, whether in work, relationships, or personal goals. It’s easy to get trapped in the cycle of thinking that you’re not doing enough, even when you’ve been putting in the effort.
How to deal with it:
Recognize that "should" statements can increase pressure and make you feel inadequate. Instead of thinking, “I should be doing more,” try asking, “What have I already accomplished?” Taking stock of what you’ve done can give you a sense of achievement and help put things into perspective. You don’t need to be constantly on the go to be productive or valuable.
5. "I Should Be Happy All the Time."
We live in a world that often pressures us to be constantly positive. Social media, advertisements, and even well-meaning friends may suggest that we should always achieve or maintain happiness. For those dealing with anxiety, this can create unnecessary pressure.
How to deal with it:
It’s important to understand that all emotions, including sadness or frustration, are normal and valid. You don’t have to be happy all the time. Instead, allow yourself to feel emotions without judgment. You can feel a short period of sadness or frustration without it taking over your days.
Conclusion
The thoughts that fuel anxiety are not facts; they are patterns of thinking that can be challenged. It’s not an overnight fix, but with practice, you can learn to break free from the anxious cycle. If anxiety continues to feel overwhelming, reach out to my office to schedule an appointment for anxiety therapy!