“Anxiety, You Sneaky Rascal: Tips for When Your Brain Won’t Shut Up”
Let’s be honest: anxiety is kind of a drama queen.It shows up uninvited, eats all your snacks, cranks your heart rate like it’s training for a 5K, and then has the nerve to whisper, “This is definitely the end.” Spoiler alert: it’s not.
As a therapist (and a proud overthinker myself), I’ve spent years sitting across from folks whose brains are basically in fight-or-flight mode... while they're just trying to pick a salad dressing. So if your brain’s running like a hamster on espresso, let’s talk about real-world, non-fluffy strategies to help you stop spiraling and start breathing again.
💡 Real Tips That Actually Work (Because “Just Breathe” Doesn’t Cut It)
1. Name It to Tame It
Anxiety thrives in confusion. Give it a name—“Oh hey, that’s my ‘Sunday Scaries’ voice talking”—and it immediately loses some power. It’s science. (Well, neuroscience. Which is basically the same thing.)
2. Shrink the Scary
When your brain screams EVERYTHING IS ON FIRE, ask: What’s the actual threat? Break it down into steps. Are you worried about the meeting or your boss thinking you’re incompetent or being broke and alone forever? (You see where it spirals.) Peel back the layers.
3. Use “Anxiety Scripts”
Nope, not a new Netflix genre. These are little phrases you say to yourself in the middle of a spiral, like:
“This feeling is temporary.”
“I’ve survived this before.”
“My brain is having a moment, and that’s okay.”
4. Move Your Body Like It Owes You Money
Yes, even if it’s just 30 seconds of aggressive air punching in your bathroom. Anxiety builds energy—burning some of it off helps.
5. Stop Trying to Outthink Anxiety
Anxious thoughts feel like they need solving, but they don’t. You won’t logic your way out of a panic spiral. Instead, ground yourself in now:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
🧠 Real Talk from Dr. A:
Anxiety isn't weakness. It’s your brain trying to protect you—with really bad aim. Don’t wait for it to “go away.” You’re not broken. You’re human. And with the right tools, you can show anxiety who’s boss (spoiler: it’s you).