How-to Self-Manage Anxious Thoughts

Anxiety is a common mental disorder suffered by many. Too often a person with anxiety will find themselves consumed by anxious thoughts. Even situations that do not warrant worry will cause the person to feel anxious and worried. Anxious thoughts can often take away from a person’s ability to enjoy life to the fullest.

If you are an anxious person constantly plagued by anxious thoughts, it is time to take back control. The longer you hold onto anxiety and the thoughts running through your hard, the more difficult you will make it on yourself and those around you. It is possible to learn how to self-manage anxious thoughts.

Statements and Talk Backs

Listed below are some common irrational thoughts that people have as a result of anxiety. Each statement is also accompanied by a “talk back,” which is a statement that helps root the person back into reality. By repeating the talk back statement to yourself, you can learn how to self-manage anxious thoughts.

1. 1. My panic attics are going to cause a heart attack!
      Talk Back: When you are having a panic attack, it can sometimes feel like a heart attack, but the symptoms are deceptive rather than dangerous. The panic attack will soon pass and will not cause a heart attack. There is no need to be afraid when you enter a panic attack.
   2. Crowds make me feel too anxious, and I often feel I will faint if I’m around too many people.
      Talk Back: You might feel light headed or even dizzy but remember to breathe. Take deep, slow breaths so your brain receives as much oxygen as possible. You are not going to faint, especially if you focus on your breathing and calm yourself down as much as possible.
   3. I feel like I am going crazy.
      Talk Back: Anxiety is a very tricky disorder and it looks to fool your mind into thinking or feeling a certain way. However, the feelings will pass soon enough and you will be able to think with a clearer mind. In the meantime, feeling afraid and anxious does not mean you are going crazy.
   4. People think I’m odd because of my anxiety and thoughts about everything.
      Talk Back: Just because you have anxiety does not mean you are odd. Many people suffer from anxiety, so you are not alone. If there is someone who think you are odd or they do not like something about you, it does not have any impact on you, so do your best to let it go.
   5. People will judge me because of my anxiety.
      Talk Back: Again, anxiety is a common mood disorder, and so many people are not as quick to judge, nor do they judge so harshly. If someone seems to have a problem with you, remember that it is their problem and not yours, so let it roll off your shoulders.
   6. My anxiety may cause me to act out inappropriately, and if I do that in a crowd, people will think I’m crazy and it will get me into trouble.
      Talk Back: It is just your anxiety telling you that you may do something inappropriate in public, but the fear is unjustified. If you have never behaved that way before, there is nothing to worry about now. You are in control, so do not let your mind convince you otherwise.
   7. I must do things right so I can get approval from people around me or I am no good at anything.
      Talk Back: Do not base your self-worth on the thoughts and judgements of others. You are your own judge, and even then, you should not judge yourself too harshly. You have plenty of self-worth. The value of your self-worth comes from within rather than from those around you.
   8. I can’t let anyone know that I have anxiety or it might impact my ability to get a promotion at work.
      Talk Back: You cannot be denied a promotion based on a mental or mood disorder. Promotions are based on your merit and performance. If you perform well enough to qualify for a promotion, you will receive it. It is best that people know about your anxiety so they can provide you honest feedback so you do not let your anxiety get in the way.

You do not have to let anxiety control your life. You can take back control by learning how to self-manage anxious thoughts. If you find that you need additional help, it is best to speak with a therapist. A therapist can help you better manage anxiety so that you can enjoy life to the fullest.

Monica Ramunda is a cognitive behavioral therapist with offices located in Louisville and Denver, Colorado for in-office visits. With a Master’s Degree in Counseling Psychology and more than 16 years experience in therapy and counseling, Monica works as both a Licensed Professional Counselor (LPC) and Registered Play Therapist (RPT) with adults and children respectively. Much of Monica’s success is based on her eclectic orientation and drawing on a wide range of different approaches and techniques all while remaining strongly grounded in the principles of Cognitive Behavioral Techniques (CBT).