Reframing Anxious Thinking
By Molly Mook
In a world full of stress, pressure, and uncertainty, as well as constant internal and external comparison, it’s easy to get bogged down in our own anxious and negative thoughts. These thoughts can get so loud that they become paralyzing and lead us to believe we have no other option than to be defined by them.
I’ve let my anxiety hold me back from so many amazing opportunities and experiences throughout my life. Now through reflection and time, though, I believe that by reframing, consciously evaluating, and fighting my anxious thoughts, I can overcome the voices in my head. Here are some reminders and mindset shifts I’ve gathered through books, social media, and personal experience:
Reframing–
“I can’t handle this” → “I’m a capable and strong person, and even though I don’t like this, I can get through it. I’ve gotten through every other tough situation before.”
“Something’s gonna go wrong. I can feel it.” → “I can’t predict what’s gonna happen. These feelings have been wrong before.”
“I can’t stop worrying about this.” → “Worrying is not productive and never fixes anything. It only works me up more.”
“I don’t want to disappoint others.” → “It is not possible to please everyone. It just stresses me out, so let it go.”
“I need to think more about this thought/issue/concern.” → “You’ve already spent too much time on this. More thinking will not help. Move on.”
“I can’t stand this.” → “This isn’t the end of the world. I’ll survive.”
Other Reminders–
If anxiety creeps in, remember that feelings are not facts.
You’re stronger than the story your anxiety is creating in your head.
When you’re convincing yourself what others are thinking of you, ask yourself: “When have I gotten that feedback?”... chances are, you haven’t.
It’s not always about finding the “bright side,” but rather about finding the meaning, the truth, a productive alternative, etc.
I like to write these reminders on post-it notes around my room as daily reminders. In moments of stress, it’s hard to remember phrases like these; having them written out is very helpful.
