This article is general information, not medical advice, diagnosis or treatment. The strategies below support, and do not replace, professional care. Consult a doctor or other qualified professional if anxiety is persistent, intense or interfering with daily life. If you are in crisis or thinking about harming yourself, contact local emergency services or a crisis line right away (in the United States, call or text 988).
Why anxious thoughts show up
Everyone has anxious thoughts at times. Worry is the mind’s attempt to prepare for threats, and in small doses it can be useful: it can prompt you to prepare for an exam or double-check a lock. The trouble starts when the worry is out of proportion, repeats endlessly, or is about things you cannot do anything about.
Anxious thoughts often involve “what if” questions, predictions of the worst outcome, and a feeling that you must resolve uncertainty right now. They can come with physical sensations such as a fast heartbeat, tight chest, restlessness or an upset stomach. Those sensations are the body’s alarm system at work, and they are uncomfortable but are usually not dangerous in themselves. If you are unsure whether symptoms are anxiety or a physical problem, especially chest pain, get them checked.
Steps to try in the moment
No single technique works for everyone, and it can take trial and error. Here are some commonly suggested options.
Slow your breathing
Slow breathing, where you breathe out a little longer than you breathe in, is often used to settle the body. Deep breathing can be practiced for a few minutes at a time. If it makes you feel lightheaded or more anxious, stop and breathe normally.
Ground yourself in the present
Anxiety usually points to the future. Bringing attention to the senses can help bring you back. One common exercise is to name five things you see, four you can touch, three you hear, two you smell and one you taste. Even a simpler version, like feeling your feet on the floor, can help.
Name the thought
Saying “I’m having the thought that something will go wrong” creates a little distance between you and the thought. A thought is a mental event, not a fact. Naming it does not make it go away, but many people find it loses some of its grip.
Ask a few questions
Gently testing a thought can help, without arguing with yourself harshly:
- What evidence do I have for this, and against it?
- What is a more balanced way to see it?
- If a friend told me this, what would I say?
- Is this something I can act on today? If so, what is one small step?
If the answer to the last question is “no,” that can be a clue to let the thought pass, which is easier said than done and takes practice.
Schedule a short worry time
Some people set aside ten or fifteen minutes in the day to think through worries, and jot down new ones to revisit then. This can reduce the sense that worry must be handled immediately. It is not helpful for everyone, so treat it as an experiment.
Write it out
Putting worries on paper can make them feel more finite. Journaling lets you separate problems you can solve from those you cannot.
Habits that can lower the baseline
Daily habits do not remove anxiety, but they can influence how easily it builds.
- Sleep. Poor rest tends to make worry feel louder, so regular enough sleep is worth protecting.
- Caffeine. For people prone to anxiety, large amounts of caffeine can feel like anxiety, so some people find it helpful to cut back. Timing also matters, as caffeine and sleep interact.
- Movement. Many people find that walking or other regular exercise helps their mood and tension. The effect varies between people.
- Mindfulness. Practices such as meditation practice or progressive muscle relaxation train attention and body awareness. Benefits are gradual and individual.
- Limiting triggers. Constant news checking and doomscrolling can keep the worry cycle fed. Noticing your stress triggers can help you decide what to reduce.
- Alcohol and other substances. These can seem to take the edge off but often make anxiety worse over time. If you are leaning on them to cope, consider discussing it with a professional.
Avoidance and reassurance traps
Two patterns can quietly keep anxiety going. Avoidance gives short-term relief but can make the feared thing seem more threatening over time. Repeated reassurance-seeking, such as asking others over and over whether things are okay or checking something repeatedly, tends to give only brief relief. If you notice these patterns, a therapist can help you work on them gradually and safely.
When to seek professional care
Consider talking with a doctor, therapist or counselor if:
- Anxiety is present most days for weeks or longer.
- It disrupts work, school, relationships or sleep.
- You are avoiding things you would otherwise do.
- You have panic attacks, or fear them.
- You are using alcohol or other substances to cope.
- You feel hopeless, or have thoughts of harming yourself.
Anxiety is common and treatable. Approaches such as talk therapy, and in some cases medication, are options that a qualified professional can discuss with you, and many people improve with support. Asking for help is not a sign of weakness.
A realistic goal
The aim is rarely to get rid of every anxious thought. It is to change your relationship to them, so they stop making your decisions. Try one technique for a week, see what you notice, and keep what helps.