Anxiety is something almost all of us experience. Whether it’s worrying about a big work presentation, relationships, finances, or simply the “what ifs” of life, our minds can sometimes feel like they’re running on autopilot replaying fears and worst-case scenarios on repeat. These thoughts can be tiring, distracting, and emotionally exhausting.
If you’ve ever wondered how to stop anxiety thoughts from spiralling, you’re not alone. The good news is that anxiety doesn’t have to control your life. With the right tools and strategies, many of which are used by psychologists in therapy you can learn to calm your mind, regain control, and respond to anxious thoughts in a more balanced way.
Understanding Anxiety Thoughts
Anxiety thoughts aren’t a sign of weakness or failure. They are often the brain’s way of trying to prepare you for possible danger even when there’s no real threat. These thoughts can range from mild worries to intense, repetitive fears that feel hard to shake.
Trying to simply force yourself to stop thinking anxious thoughts often doesn’t work. In fact, research shows that telling yourself “don’t think about this” can make the thoughts stronger. The trick lies not in suppressing the thoughts, but in learning how to manage them in ways that reduce their power over you.
1. Notice and Acknowledge Your Thoughts
A first step in calming your mind is to consciously notice what you’re thinking. When an anxious thought pops up, instead of fighting it, try acknowledging it, perhaps saying silently to yourself: “I’m noticing anxiety in my mind right now.”
This simple practice shifts your focus from being in the thought to observing the thought. When we step back and watch our thoughts rather than merge with them, they tend to lose their grip on us.
If you find this challenging, keep a small notebook or journal where you jot down repeated thoughts. Seeing your worries in writing can help you recognise patterns and clarify what’s actually worrying you.
2. Create a “Worry Time”
Rather than letting worries run unchecked throughout the day, give yourself a designated worry period, say 15 to 20 minutes in the late afternoon or early evening. During this time, you allow yourself to think about whatever is on your mind. Once the period ends, consciously shift your attention back to your day.
This strategy prevents anxiety thoughts from dominating your life and can paradoxically help them feel more manageable. Studies and clinical guides highlight this approach as an effective way to contain worry instead of battling it constantly.
3. Challenge Your Thoughts
Not all thoughts are facts. Anxiety tends to exaggerate dangers and underestimate your ability to cope. When a thought like “Something awful will happen” arises, ask yourself:
- Is this thought realistic?
- What evidence supports it?
- What evidence contradicts it?
- Even if the worst outcome happened, could I handle it?
This process often used in cognitive-behavioural therapy (CBT) helps you shift from automatic fear responses to more balanced thinking. It’s about training your mind to evaluate thoughts more realistically.
4. Ground Yourself in the Present
Anxiety lives in the future — worrying about what might happen. Bringing your attention to the present moment can calm your nervous system and interrupt spiralling thoughts.
Try a grounding technique like:
- The 3-3-3 rule: Identify 3 things you can see, 3 things you can hear, 3 things you can move.
- The 5-4-3-2-1 method: Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
These sensory exercises anchor your brain in the present moment and reduce the urge to chase down anxious thoughts.
5. Practise Deep Breathing
Anxiety often triggers a physical response: rapid heartbeat, shallow breathing, muscle tension. The body and mind are deeply connected, so calming the body helps calm the mind.
Try this simple breathing pattern:
- Breathe in slowly through your nose for four seconds
- Hold for two seconds
- Exhale gently through your mouth for six seconds
Repeat this cycle several times. Deep, intentional breathing activates the body’s relaxation response and can reduce the intensity of anxious thoughts in the moment.
6. Build Daily Coping Habits
Long-term management of anxiety involves lifestyle habits that support mental wellbeing:
- Regular physical activity — even a daily walk helps reduce stress hormones.
- Mindfulness and meditation practices strengthen your ability to stay present.
- Healthy sleep and nutrition — physical health directly supports emotional resilience.
- Social connection — talking with friends or family can provide comfort and perspective.
These habits don’t replace more structured therapy, but they create a foundation that makes it easier to handle anxiety thoughts when they arise.
7. When to Seek Professional Support
Sometimes, anxiety thoughts are persistent, overwhelming, or interfere with your daily functioning. That’s okay — many people benefit from professional support.
At Your Online Psychologist, our team of registered psychologists offers evidence-based therapy (like CBT, ACT, mindfulness-based approaches) tailored to your unique situation. Telehealth counselling allows you to explore the roots of your anxiety, build coping strategies, and develop long-term skills in a safe, supportive setting.
Working with a professional can accelerate your progress and give you personalised insights you might not reach alone.
Take the First Step Today
Learning how to stop anxiety thoughts isn’t about eliminating emotions, it’s about developing a healthier way to respond to them. With the right tools, perspective, and support, you can calm your mind, regain control, and build resilience against future worries.
If you’re ready to explore tailored support, consider booking a session with one of our online psychologists. You don’t have to manage anxiety if your own help is available.
