Most people feel anxious some of the time — such as before taking a test, after losing a job, or when they face health challenges. Having anxious thoughts can be normal. It can help us prepare for stressful events and handle difficult situations.

Next time you find yourself in a worry cycle or having unproductive anxious thoughts, try using your senses to interrupt the worry. Here are some examples.

Sight. Look at a favorite piece of artwork or cherished photos or take a walk in a picturesque setting. Close your eyes and imagine a peaceful scene.
Sound. Listen to a favorite song that inspires you or holds a special meaning. Sit near a fountain or a bubbling brook.
Smell. Breathe in fresh air or fresh laundry. Step into your favorite coffee shop or bakery to absorb the smells.
Taste. Savor a bite of gourmet dark chocolate, a sip of special tea, or a juicy piece of fresh fruit.
Touch. Take a warm bath, wrap up in a blanket, or snuggle your pet. Hug a friend.

You don’t have to do all of them. Just pick which ones you like best. Practice using them even when you aren’t anxious. That way, you will be familiar with the technique when you need it.

Using techniques such as these may help reduce your anxious thoughts. Then you can focus your energy on things productive thoughts and actions such as studying for that test or preparing for your next job interview!

Note: If you have severe or persistent anxiety, talk to your provider or connect with a trained counselor. They can evaluate you and help you find treatments and management techniques to help decrease your anxiety.

If you or someone you know is thinking about suicide or is in crisis, seek help right away. If you or a loved one is having a mental health or substance use crisis, call or text 988 to connect with the 988 Suicide and Crisis Lifeline. If someone is having an immediate, life-threatening emergency, call 911 or go to the closest emergency room.

Sources:

Helpguide.org. Anxiety disorders and anxiety attacks. Accessed May 2, 2022. Anxiety Disorders and Anxiety Attacks - HelpGuide.org

Helpguide.org. Benefits of mindfulness. Accessed January 25, 2022. Benefits of Mindfulness - HelpGuide.org

Helpguide.org. How to stop worrying. Accessed January 25, 2022. How to Stop Worrying - HelpGuide.org

NIMH. Anxiety Disorders. Accessed January 25, 2022. NIMH » Anxiety Disorders (nih.gov)

5 Ways to help decrease anxious thoughts

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