Dealing with feelings of Anxiety?

Anxiety can show up in different ways for different people, but some common signs include:

• Racing thoughts or overthinking

• Constant "what if" worries

• Feeling like something bad is about to happen

• Feeling nervous, restless, or on edge

• A sense of dread or fear, even if there’s no clear reason

• Trouble relaxing or enjoying the moment

• Fast heartbeat or chest tightness

• Shortness of breath or dizziness

• Upset stomach or nausea

• Trouble sleeping

Anxiety often starts with thoughts that spiral out of control—like a tiny worry turning into a full-blown worst-case scenario. CBT helps you hit the pause button and challenge those anxious thoughts.

How CBT Works:

 Catch the Thought:
Ever notice how anxiety whispers things like "I'm going to mess this up" or "Something bad is going to happen"? The first step is recognizing these thoughts instead of letting them run the show.

Challenge the Thought:
Ask yourself: Is this thought really true? What’s the evidence? Often, anxiety exaggerates things that may never happen.

Change the Thought:
Instead of “I’m going to fail,” try “I might be nervous, but I’ve handled challenges before.” This simple shift helps break anxiety’s grip.

Take Small Steps:
Avoiding what makes you anxious only makes fear stronger. CBT encourages gentle exposure—small, manageable steps to prove to yourself that you can handle things.

 Example: If social situations make you anxious, start by texting a friend, then try a short chat in person, and build up from there.

Why It Works: Your brain learns by experience. The more you challenge anxiety, the less power it has over you.

Anxiety often pulls you into the past (regrets) or future (worries), making it hard to enjoy the present. Mindfulness helps bring you back to NOW.

How Mindfulness Helps Anxiety:

Breathing Through It:
Ever notice how your breath gets shallow when you're anxious? Try this:

• Inhale for 4 seconds 

• Hold for 4 seconds 

• Exhale for 6 seconds 
  This signals to your brain: "Hey, it's okay. We're safe."

Observing Thoughts, Not Becoming Them:
Imagine your thoughts are clouds floating by—instead of clinging to them, just watch them drift. You don’t have to believe every anxious thought.

Grounding Yourself:
When anxiety sweeps you away, use your senses to reconnect:

• 5 things you see 

• 4 things you touch 

• 3 things you hear 

• 2 things you smell

• 1 thing you taste 
  This pulls you back into reality and away from worry loops.

 Why It Works: Mindfulness teaches your brain to slow down and focus on what’s real—not what anxiety is making up.