Imagine waking up in the middle of the night with your heart pounding so loudly you can almost hear it in your ears. Your stomach feels like a roller-coaster that never ends. You sit up and whisper to yourself, “What does anxiety feel like? Is this it?”

For many of us it’s that persistent swirling in our brain, the knot in our gut, the way our chest tightens at inconvenient times. You might catch your reflection in the mirror and wonder, “Why does anxiety happen?” or “What can I do about this uncomfortable feeling?”

Anxiety in adults doesn’t happen because there’s a monster under the bed. Our minds evolved to keep us safe, and sometimes they mistake everyday deadlines, traffic jams, or social gatherings for life-or-death situations. Genetics, past experiences, chronic stress, and the stories we tell ourselves can all flood our system with false alarms that generate anxious overwhelm.

If you’re longing to feel calmer, more in control, and more like yourself again, you’re in the right place. Below are five strategies pulled from cognitive-behavioral therapy, mindfulness research, dialectical behavior therapy (DBT), and spiritual practices that have helped my clients move from feeling trapped by anxiety to experiencing genuine relief. 

Real people, just like you, have used these tools to  improve their quality of life in 2025.

1. Rewrite the Mental Script (Like, Literally)

Max used to dread speaking up at work. Every time he was asked to share an idea in a meeting, his hands would sweat, his voice would shake, and his brain would shout, “Stay quiet! You’re going to mess this up.” He didn’t just hear that thought. He believed it.

Then one day, she decided to try something different.

 ledMax used to dread speaking up at work. Every time he was asked to share an idea in a meeting, his hands would sweat, his voice would shake, and his brain would shout, “Stay quiet! “You’re going to mess this up.” He didn’t just hear that thought. He believed it.

Then one day, he decided to try something different.

Inspired by a friend’s suggestion and what he learned about how thoughts actually work, Max started writing things down. He used a simple thought record to keep track of what happened that led up to his feeling anxious,  what he was thinking while anxious, how he felt in the moment, and what evidence supported or challenged those thoughts.

Inspired by a friend’s suggestion and what he learned about how thoughts actually work, Max started writing things down. He used a simple thought record to  keep track of what happened, that led up to his feeling anxious, what he was thinking while anxious, how he felt in the moment and more.  What evidence supported or challenged those thoughts.

Dr. Caroline Leaf, a cognitive neuroscientist and mental health expert, teaches that “you are not your thoughts, you are the thinker of your thoughts.” That means you can observe your thoughts, question them, and even reshape them.

Max didn’t know it at the time, but he was beginning to rewire his brain through a process called neuroplasticity, the brain’s ability to change and heal through repeated focus and intentional reflection.

As he kept up the habit of tracking his thoughts, he noticed something surprising. More than 90 percent of his anxious predictions never actually happened. His brain had been treating worst-case scenarios as facts. But now, by stepping back and looking at the data, he could see those thoughts for what they really were. Mental habits, not hard truths.

The small act of pausing to write down his thoughts gave Max data and space to respond differently. Over time, he found his confidence growing, not because he silenced every anxious thought, but because he stopped letting those thoughts run the show.

Want to try the same tool Max used? 

Take a few minutes with a notebook or your phone and try answering these prompts. Start with one thought that’s been weighing on you. Then explore it more deeply:

1. What happened that triggered the thought?
2. What exactly did the anxious thought say?
3. What evidence supports the thought? What evidence challenges it?
4. If a friend came to you with this same worry, what would you say to them?
5. What’s a more balanced or compassionate thought you could offer yourself instead?

Over time, this practice can create new mental pathways. As Dr. Leaf reminds us, “When you think, you build thoughts, and these become physical substances in your brain.” Every time you catch and reframe a thought, you’re gently changing your inner world.

Dr. Caroline Leaf, a cognitive neuroscientist and mental health expert, teaches that “you are not your thoughts, you are the thinker of your thoughts.” That means you can observe your thoughts, question them, and even reshape them.

Max didn’t know it at the time, but he was beginning to rewire his brain through a process called neuroplasticity, the brain’s ability to change and heal through repeated focus and intentional reflection.

As he kept up the habit of tracking his thoughts, he noticed something surprising. More than 90 percent of his anxious predictions never actually happened. His brain had been treating worst-case scenarios as facts. But now, by stepping back and looking at the data, he could see those thoughts for what they really were. Mental habits, not hard truths.

The small act of pausing to write down his thoughts gave Max data and space to respond differently. Over time, he found his confidence growing, not because he silenced every anxious thought, but because he stopped letting those thoughts run the show.

Want to try the same tool Max used? 

Take a few minutes with a notebook or your phone and try answering these prompts. Start with one thought that’s been weighing on you. Then explore it more deeply:

1. What happened that triggered the thought? 
2. What exactly did the anxious thought say? 
3. What evidence supports the thought? What evidence challenges it? 
4. If a friend came to you with this same worry, what would you say to them? 
5. What’s a more balanced or compassionate thought you could offer yourself instead? 

Over time, this practice can create new mental pathways. As Dr. Leaf reminds us, “When you think, you build thoughts, and these become physical substances in your brain.” Every time you catch and reframe a thought, you’re gently changing your inner world.

2. Move Your Body, Shift Your Mood

You know that tight, restless feeling that can come with anxiety? The racing thoughts. The clenched jaw. The sense that something’s wrong but you can’t quite name it. That’s your body and your brain stuck in a stress loop. 

Sometimes the best way out of your head is to start moving, because movement helps regulate the nervous system and gives our brains the oxygen and structure they need to process thoughts more clearly.

When Carly, a graphic designer and mom of two, started walking for 15 minutes every morning, she wasn’t doing it for weight loss or to get fit. She just wanted to try this tool for managing anxiety. The fresh air. The rhythm of her steps. The simple decision to move her body helped quiet the noise in her mind.

Here’s why it works: Physical activity releases beta-endorphins, the brain’s natural feel-good chemicals that act like a soft reset for your mood. Mayo Clinic News Network, shares that even moderate exercise can reduce symptoms of stress and anxiety, improve sleep, sharpen focus, and give the immune system a lift. It’s not about perfection or performance. It’s about small wins.

Even just 10 minutes of movement, whether it’s walking the dog, doing stretches in your kitchen, or dancing to your favorite throwback playlist can help break the grip of anxiety and make space for more grounded thinking.

So don’t overthink it. Choose a movement that feels doable and get started. The goal isn’t to become an athlete. It’s to breathe calmly again.

Here’s how to make that shift:

1. Start small. Choose one simple movement you enjoy, whether it’s a ten-minute walk around the block, a few stretches in your living room, or dancing to your favorite song. The goal isn’t performance; it’s progress.
2. Choose a small reminder that nudges you into your new habit, like putting on bright socks, setting a cheerful phone alert, or taking the long, peaceful route home. These little cues act as gentle signals to your brain. ‘Hey, this is who I’m becoming now.’
3. Celebrate the win. After you finish, pause for a moment. Notice how your body feels, how your thoughts have shifted, and acknowledge the improvement.

🌀 Reflection prompt: What’s one small movement you can commit to today that aligns with how you want to feel?

3. Get Present (Even if You’re Bad at Meditating)

You might be wondering, “Will mindfulness help my anxiety?”

FYI –  Newsflash: Mindfulness doesn’t have to look like incense and cross-legged silence.

For Maria it started by focusing on things more deeply. Each morning, before her feet even touched the floor, she paused in bed and quietly noted how her body felt, from the tingle in her toes up to the tightness behind her eyes.

She didn’t judge what she noticed, she just observed, exactly as it was without trying to change anything.

That simple act became her first step toward a new self-story. Rather than seeing herself as someone doomed to overthink, Maria began to embrace the identity of someone who notices each moment with curiosity. 

After a week of showing up for just five minutes of observation, she started to name what she felt, like “that’s warmth in my chest” or “here comes tension in my shoulders.” She found that naming how she felt loosened the grip of its intensity. 

A recent JAMA Psychiatry meta-analysis found that mindfulness-based interventions like these produce significant reductions in anxiety symptoms. 

If you’d love to practice mindfulness skills in community while also drawing on Christian faith, my Be Still group therapy is for you. I weave effective mindfulness tools with spiritual grounding, so you can build confidence, deepen your faith, and learn alongside others on the same journey.

4. Hack Your Body’s Panic Mode

You know that moment when your heart’s racing, your chest tightens, and your brain’s practically screaming, “Get out of here!”?
You don’t need to stay stuck there.
You actually have way more power than you think.

DBT gives us some effective tools that act like a panic override button.

They don’t erase stress, because life is still life, but they give you something way better: the ability to stay you even when everything around you feels out of control.

Here’s how to flip the script when anxiety tries to take the wheel:

🔹 Grab something cold. Anything. Splash your face with icy water. Hold an ice cube. Press your palms against the freezer door. That cold shock tells your brain, “Hey, I’m safe. Let’s cool it.”

🔹 Move your body fast. Do 20 jumping jacks, sprint in place, or throw on your favorite hype song and dance like no one’s watching. Moving burns off the adrenaline that’s been making you feel trapped.

🔹 Breathe like you mean it. Slow and steady wins here. Inhale for 4 counts, exhale for 6. Think of it like hitting the brakes on a runaway train.

🔹 Tense and release your muscles. Start at your toes and work your way up. Squeeze each group tight for five seconds, then let it melt away. It’s like squeezing the tension out of a stress ball. You just happen to be the ball.

This isn’t about “fixing” anxiety overnight.
It’s about giving yourself enough breathing room to remember who you are and that you have tools you can use when you feel like this.

Next time you feel that wave rising, try it.
You’ll be amazed how quickly you can shift from overwhelmed to grounded.
Not perfect. Not stress-free. But present. More thoughtful.
And sometimes, that’s the bravest thing you can be.

5. Talk to God About It

Prayer isn’t a to-do list of perfect words. It’s an honest heart-to-heart with the One who cares more about your feelings than you do. Picture yourself as someone who brings your worries out of the darkness and into the light.

Start exactly where you are.

Maybe it’s a whispered “God, I’m overwhelmed,” or a journal page streaked with tears. You don’t need polished lines. He already knows every thought before you speak it. Honesty is your override switch; there’s no need for a rehearsed prayer.

As you name your fears out loud, imagine drawing close enough to feel protected. Notice your shoulders drop as you remind yourself: you’re not carrying this alone. When we turn our anxiety into prayer sprinkled with gratitude, His peace shows up and guards our hearts and minds.

Here’s how to lean in today:

• Find your moment. Before bed, during lunch, or on a quiet walk. Choose a spot where you can speak freely.
• Be real. Say, “God, I’m scared I’ll mess up,” or “God, I can’t stop these thoughts.” Speak like you would to your closest friend.
• Pause and listen. Prayer is a two-way street. Give space for His still, small whisper of assurance.
• Offer thanks. Name small mercies like a calm afternoon, a friend’s text, a shared laugh. Gratitude unlocks deeper peace.

Imagine waking up feeling centered instead of scattered, knowing you have a community cheering you on. If you’re ready to step into a life where anxiety meets real tools for change and your faith grows stronger every day, my Be Still group therapy is for you.

Here, you’ll join a small group of 6 – 8 people where you can share the journey so that anxiety loses its power and calm becomes your new normal.

You don’t have to face this alone. Join us, and step into the peace you’ve been longing for. 

👉 Save your spot in Be Still group therapy

A Few Words to Take With You

“When anxiety does not empty tomorrow of its sorrows, it only empties today of its strength.” — Charles Spurgeon

“You don’t have to control your thoughts. You just have to stop letting them control you.” — Dan Millman

Here are some more Inspiring Anxiety Quotes for you. 

Ready to Rewrite Your Story?

You don’t have to settle for just managing your anxiety. You get to redefine your relationship with it.

You’re not the person who hides in stress. You’re the one who rises with clarity, peace, and power.

And that version of you? They’re already in there just waiting to lead.

If you’re thinking, “Okay, I want to feel that way, but I don’t even know where to start,” you don’t have to figure it out on your own. Every day I help people like you calm the noise, rewrite the script, and step into the life they’ve been longing for. There are so many more tools for managing anxiety that I can share with you.

Here’s how to take your next step:

• Book your free consultation. Let’s talk through where you are now and where you want to go. No obligation, just clarity.
• Grab your DIY guide. Download the free 5-Step Self-Care Blueprint to unlock simple, powerful strategies to ease anxiety and depression. You’ll learn when to lean on self-help and when to seek extra support.

You deserve more than coping. You deserve to thrive. Choose your path. You got this!

👉 Book Your Free Consultation
👉 Download the 5-Step Self-Care Blueprint

*To protect confidentiality, all stories shared here are fictional composites, yet they reflect the real challenges I help couples address in therapy.