Tools for When You Feel Anxious

What does “letting a thought go” actually feel like?

Letting a thought go feels like allowing a cloud to drift across the sky. You notice the cloud (your thought), you might even look at it for a moment, but then you just let it keep moving. You don’t chase after it or try to blow it away. It’s a gentle shift from being stuck in your head to being aware of what’s around you—like suddenly noticing the feeling of your feet on the floor or the sounds in the room. It’s a calm release, not a forceful push.

How does a healthy gut help my anxiety?

Your gut and your brain are in constant communication. When your gut is happy with a good balance of healthy bacteria, it sends calming signals to your brain. You can support these helpful gut bugs by eating foods like yogurt, kefir, and high-fiber foods like beans and vegetables. A healthier gut can lead to a more settled mood. It’s like having a friendly helper inside you, working to keep your mind feeling more at ease.

Why should I even write my feelings down?

Writing your feelings down is like taking a messy, tangled knot out of your brain and placing it on paper. When your worries are just swirling in your head, they can feel huge and overwhelming. Seeing them written down makes them feel more manageable. It’s a simple way to create some space between you and your anxiety, which can help you feel calmer and more in control almost instantly.

What if I can’t think of a balanced thought in the moment?

If you’re too upset to think clearly, don’t force it. The first step is to calm your body down. Try taking a slow walk, splashing cold water on your face, or focusing on your breathing for a minute. Once the intense feeling has passed a little, then you can try to find a balanced thought. It’s much harder to think reasonably when you’re in a panic. Be kind to yourself—the goal is to manage the wave of anxiety first, and then work on the thoughts when you feel a bit safer and quieter.

Why does doing something I enjoy help calm me down when I’m feeling worried?

When you’re feeling worried, your mind is often racing with “what if” thoughts. Jumping into a hobby you love, like drawing, playing an instrument, or even building something, forces your brain to focus on a single, pleasant task. It’s like giving your mind a much-needed break from the worry channel. This focused attention is a form of active rest. It slows your breathing and heart rate, replacing those anxious feelings with a sense of calm and control over what you’re doing in the present moment.