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​​​​​​Everything is going to fall apart. My child is going to get into an accident. I could never accomplish anything even close to great. I don’t have any special skills. I don’t think that my family will be okay. I probably won’t be able to handle it if something does happen to me or someone I love. No one would like me if they knew what I was thinking. The last time I spoke my mind, I sounded like an idiot.

Do any of these thoughts sound familiar?

These thoughts, and many more, play through the minds of anxious people like a song on repeat. These very beliefs reinforce worry, fear, and self-doubt. You might know that these thoughts aren’t helpful to your well-being, but still, it feels impossible to stop them.

Instead of trying to stop them, I encourage you to take a closer look at your thoughts and identify the ones that fill your mind with anxiety and worry. Not to judge them or rid yourself of them, but to observe them.

Ask yourself: Are these thoughts facts or merely anxious projections? How can I differentiate between a real threat and an imagined one?

When anxious thoughts enter your mind, be aware of the observer within you. This is the real you that dwells above the surface of your thoughts. You can watch the thoughts flowing through your mind when you observe. In those moments of anxiety and worry, if you can access yourself, you can better distinguish between facts and anxiety-driven thoughts.

3 ways to shift your perspective and overcome anxiety

1. Don’t try to stop your thoughts.

I am sure you have tried countless times to get your anxious thoughts to stop. Most of us know that specific thoughts aren’t valuable, like when we think of all the “what ifs” and conjure up many worst-case scenarios. However, what stymies most people isn’t that they have the thoughts but that they believe them to be true. It is important to remember in those anxious moments that thoughts derived from anxiety aren’t facts; they are merely the most primitive parts of the brain reacting to a perceived threat. So, instead of trying to stop your thoughts, make an effort to recognize their presence and the discomfort you feel around them, knowing that they aren’t speaking the truth.

2. Stay present.

Worry cannot flourish and blossom if you are fully connected with the present moment. Anxiety happens when we dwell in the past or fear future outcomes. Try to bring yourself here now and live moment to moment without judgment. This will help you center yourself and not be distracted by unfounded anxious feelings.

3. Be proactive.

If struggles, difficulties, or issues arise in your life and worry comes up in your mind, being proactive can keep you from conjuring up all of the worst-case scenarios. It can also help you build confidence to face life’s difficulties. Ask yourself what you are worried about and if there is something you can do about it. If there is, be proactive and find a way to get through it.

A summary to shift your perspective

1. Watch your thoughts and become aware of any worrisome ideas or feelings within your consciousness.
2. Remind yourself that those worry-filled thoughts are not facts.
3. Please take a moment to accept the anxious thoughts for what they are, find the truth, and bring yourself back to the present moment.