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What’s a simple way to challenge a worried thought?

Treat your worried thought like a guess, not a fact. Ask yourself two simple questions: First, “What’s another way to see this situation?“ If you think a friend is mad at you, maybe they are just having a busy day. Second, “What’s the most likely thing that will happen?“ The worst-case scenario your anxiety shows you is almost never the most probable one. This practice helps you see the situation more realistically, which almost always feels less scary.

How can noticing my body help with anxiety?

When you feel anxious, your body often sends the first signals before your mind even catches up. By noticing your body, you get an early warning that you’re starting to feel stressed. For example, if you notice your fists are clenched, you can connect that to feeling upset or worried. This helps you deal with the anxiety sooner. It’s like seeing storm clouds on the horizon and deciding to grab an umbrella, rather than being surprised when the rain starts pouring down.

What is a quick way to release tension from my body?

Try squeezing yourself like a lemon! Tighten all your muscles at once—clench your fists, scrunch your shoulders to your ears, and squeeze your stomach and legs. Hold it tight for a few seconds, and then… let it all go completely. Feel the wave of relaxation that follows. This works because you are making the tension on purpose and then releasing it, which tells your body it’s okay to relax. It’s a fast and powerful way to shake off that tight, wound-up feeling.

How can I change a habit I don’t even notice?

Start by becoming a friendly detective of your own thoughts. For a few days, just notice what you’re thinking when you start to feel anxious. You don’t have to judge it or change it yet. You might notice a pattern, like always expecting the worst in social situations. Once you spot these patterns, you’ve shined a light on them. Now you know exactly which thinking habit you can start to work on, which is the first and most important step toward making a change.

What should I actually do when I’m with them?

Be yourself and focus on enjoying the moment. You don’t always have to talk about your anxiety or deep problems. Often, the biggest relief comes from laughing, sharing a story, or talking about a common interest. If you are struggling, it’s okay to be honest and say, “I’ve been feeling really stressed, can I talk about it?“ But remember, it’s also powerful to just enjoy the distraction and positive feelings that come from a good, simple hangout with someone who gets you.