Anxious Thoughts: How to Quite Them with Simple Self-Talk

Anxious Thoughts: How to Quite Them with Simple Self-Talk

By: Angy Farhat

Have you ever noticed how your anxious thoughts can feel like a loud, persistent soundtrack playing in the background of your mind? They might be vague (“Something bad is going to happen”) or specific (“I might crash my car”), but either way, they tend to disrupt your day and leave you feeling tense and worried. What if you could turn down the volume of these thoughts and take back control?

One powerful technique to combat these overwhelming thoughts is by using self-talk. Anxious thoughts often feel like promises of disaster—dangerous predictions that seem almost certain. But what if you could challenge these thoughts with statements that offer reassurance instead of fear?

Here’s how it works: When you experience a fearful or anxious thought, you can counter it with a more grounded, calming statement. For example, if your anxious thought is “I am in danger,” you can respond with “I am safe right now.” It’s a simple but effective strategy to shift your mindset from panic to calm.

Take John, for instance. He’s driving on the highway, and his anxious thoughts spiral: “This is dangerous… anything could happen… I won’t be able to react in time… people crash on highways all the time.” These thoughts feed off each other, growing louder and reinforcing the feeling that disaster is imminent. The more he believes them, the more overwhelming they become. But here is where self-talk can make a difference. Instead of surrendering to the anxiety, John could pause, take a deep breath, and remind himself, “I’ve driven this highway countless times, and I’ve always been fine.” With this gentle challenge to his anxious thoughts, James gains a sense of control and the volume of his fears starts to decrease.

Think of this like getting rid of an earworm, that catchy song that sticks in your head and won’t go away. When you finally shake it off, you’re left with relief—and space for something more positive. Using self-talk to challenge anxious thoughts is a way to reclaim that mental space. You stop focusing on the worst-case scenario and make room for calmer, more rational thoughts.

Here are a few more examples of how you can challenge anxiety-driven thoughts:

  • “I am in danger” → “I am completely safe in this moment.”
  • “I am going to fail” → “I have succeeded at many things. I typically figure things out.”

The key is to remember that you have the ability to influence your thoughts. By gently confronting your anxious monologue with calm, factual responses, you can reduce its power. Over time, this can help you feel less overwhelmed by anxiety and more in control of your emotional state.

So, next time your anxious thoughts start to rise, try using self-talk to quiet them down and bring yourself back to a place of peace.

If you or someone you love is struggling with anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/. 

References:

Mindfulness: Living in the Present

Mindfulness: Living in the Present

By: Maria Koutsothanasis

Oftentimes it is easy to feel disconnected or distracted by living in the present. With work, school, or other obligations, it is easy to lose sight of the present time. Dwelling on the past or worrying about the future causes increased feelings of stress and depression. Mindfulness can help refocus on the present events to create a calmer and more focused life.

What is mindfulness?

Mindfulness is the practice of being fully focused on the present moment. By observing your thoughts and emotions, and removing judgment, mindfulness allows you to stay present and create a deeper connection and understanding of yourself.

Mindfulness decreases stress and promotes overall emotional well-being and balance.

  1. Reduces stress and anxiety:

    Mindfulness calms the mind and body by shifting attention away from thoughts that increase stress. Mindfulness interventions such as meditation can lower cortisol levels (a stress hormone) and help people manage anxiety better.

    2. Boosts mental health:

      Mindfulness reduces symptoms of depression, anxiety, and PTSD. It promotes a greater sense of resilience and breaks a cycle of negativity. Through mindfulness, you can manage stress and have control over your mental well-being.

      3. Improves physical health:

      Mindfulness is not only good for the mind but also the body. Regular mindfulness practices have been linked to lower blood pressure, improved sleep, and an overall stronger immune system.

      How to Practice Mindfulness

      1. Mindful Breathing:

          Spending a few minutes a day focusing on your breath calms your mind and helps reduce mental clutter. If you begin to feel anxious, focusing on breathing can reduce these feelings.

          2. Engage in Gratitude:

          Reflecting on things in your life that you are grateful for is a way to shift the perspective of your life in a positive way.

          3. Being present:

          Training your mind to stay present on the tasks that you currently engage in is a way to increase focus, reduce stress, and improve overall satisfaction in life.

          Mindfulness does not require major life changes. It is about being fully present in the moments that make up your day. Incorporating these small changes in your life can lead to reduced stress, improved emotional resilience, and a deeper sense of fulfillment. The small shifts can transform how you experience the world around you and how you feel internally.

          If you or someone you know is struggling with anxiety, depression, PTSD, or other mental health issues, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychiatric Services. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

          U.S. Department of Health and Human Services. (2024, June 18). Mindfulness for your health. National Institutes of Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

          Matthews, K. (2023, June 29). Health benefits of mindfulness: 1stCallHEALTH: Primary care providers. 1stCallHEALTH. https://1stcallhealth.com/health-benefits-of-mindfulness/


          Immigration: Navigating the Mental Landscape

          Immigration: Navigating the Mental Landscape

          by: Angy Farhat

          Immigrants frequently face a range of challenges that can greatly affect their mental well-being. The term “immigrant mental health” encompasses the combination of cultural, social, economic, and environmental factors that influence this group. The journey of adaptation can be daunting, filled with the complexities of navigating cultural differences, language barriers, and experiences of racial discrimination. We find ourselves caught between two worlds, torn between preserving our heritage and assimilating into a new culture. This internal conflict can generate a sense of isolation and a loss of identity, leading to anxiety and depression.

          Additionally, immigration brings with it a myriad of stressors. Financial burdens, familial expectations, and the pressure to succeed weigh heavily on our shoulders. The responsibility to provide for our families adds an extra layer of stress. Coupled with the fear of being seen as a burden or facing rejection, this can result in chronic stress and emotional exhaustion. The lack of social support networks and limited access to healthcare resources exacerbates the challenges.

          As immigrants, it is essential to implement strategies that promote our mental health resilience and help us integrate better into a new culture:

          1. Build a Support System: Connect with other immigrants in your community, join cultural groups, and seek out friends who can understand your experiences. 
          2. Seek Professional Help: Access culturally sensitive therapy services where therapists are familiar with the challenges faced by immigrants. 
          3. Learn the Language: Actively learning the local language can improve communication and reduce feelings of isolation.
          4. Social Interaction: Make an effort to befriend local people and explore your new environment to familiarize yourself with this space you will soon consider yours. Learn as much as you can about your host culture.

          While following these steps, it is also crucial to remember to be patient, embrace the challenges, and seek support.  

          If you or someone you know is struggling with anxiety or depression, call now to make an appointment to speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists. Contact us at our Paramus, NJ (201) 368-3700 or Manhattan, NY offices at (212) 722-1920 to schedule an appointment. For more information, visit https://aristapsychiatrypsychotherapy.com/

          References:

          Pink Cocaine: What to Know

          Pink Cocaine: What to Know

          By Madison Gesualdo

          There have been a lot of unfortunate headlines in the news recently, with two of the most prominent being the P. Diddy case and the recent death of One Direction star Liam Payne. Both of these unfortunate developments have a common denominator: they involve the presence of a designer drug commonly referred to as “pink cocaine.”

          Pink cocaine, better known to certain users by its street name of tusi, very rarely contains actual cocaine. It is a synthetic substance that can contain a wide variety of drugs including methamphetamine, methylenedioxymethamphetamine (MDMA), opioids, and occasionally cocaine. The one drug that typically is consistently included in pink cocaine is ketamine. The mixture is usually dyed pink using dye or food coloring, yielding its pink color and name. All of the drugs in the mixture are, essentially, crushed up to form a concoction that users can snort. The ratios of the different drugs in pink cocaine can be adjusted on a user-by-user basis so that the drug is ultimately tailored to fit the desires of each individual user. Therefore, there is no universal formula for the making of pink cocaine.

          With the many different formulas of pink cocaine come the many variations in the effects it can have on users. Depending on how much of a certain drug is present in pink cocaine, users of this drug can experience the following potential symptoms:

          • Confusion
          • Hallucinations/delusions
          • Nausea
          • Agitation
          • High blood pressure
          • Shallow breathing
          • Changes in breathing pattern
          • Low body temperature
          • Seizures
          • Changes in sleep patterns
          • Changes in personality
          • Issues with memory/attention
          • Depression and anxiety

          Although this is a fairly new designer drug, it is still contains several highly addictive and dangerous substances. If you or a loved one is suffering from substance use or abuse, it is important to get necessary help to prevent future use of drugs like this and the lasting effects that drug use can have.

          If you or someone you know is struggling with substance abuse, addiction, or other mental health issues, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychiatric Services. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

          Glasner, S. (2024, October 30). Pink cocaine is hitting headlines and clubs. Psychology Today. https://www.psychologytoday.com/us/blog/navigating-addiction-recovery/202410/pink-cocaine-is-hitting-headlines-and-clubs

          Juarez, L. (2024, October 22). What is ‘pink cocaine’? Designer drug linked to Liam Payne and named in Diddy lawsuit. ABC7News. https://abc7news.com/post/what-is-pink-cocaine-designer-drug-linked-liam-payne-sean-diddy-combs/15451752/ Wiginton, K. & Begum, J. (2024, May 22). What is pink cocaine? WebMD. https://www.webmd.com/mental-health/addiction/what-is-pink-cocaine

          Why Do People Join Cults?

          By: Tehila Strulowitz

                          On March 26th, 1997, police entered a mansion in the exclusive Rancho Santa Fe, a suburb of San Diego, California, where they found 39 bodies in matching dark clothes and Nike sneakers, all having died from mass suicide. These people were members of a religious cult called “Heaven’s Gate,” where the leaders taught that suicide would release them from their physical “bodily containers” and arrive on an alien spacecraft that was concealed behind the rare Hale-Bopp comet. The cult was led by Bonnie Lu “Ti” Nettles, who was the nurse of a man named Marshall “Do” Applewhite after he survived a nearly fatal experience. Together, Nettles and Applewhite convinced 20 people from Oregon to join their cult in 1975, coaxing them to leave their lives (family, money, possessions), and move to Colorado. In 1985 Nettles died, and the spacecraft still hadn’t appeared to take the cult followers to the “kingdom of heaven.” However, at the beginning of the 1990s, Applewhite restarted the cult, engaging new followers. After the comet Hale-Bopp was discovered in 1995, the members of Heaven’s Gate were confident that an extraterrestrial spacecraft was on its way, hidden from sight behind the comet. In October 1996, Applewhite began renting a mansion for the cult (telling the owner that they were all angels with Christian faith – Marshall Applewhite preached sexual abstinence, with some of the male members of the group copying him and having castration operations). In March of 1997, Hale-Bopp was the closest to Earth it could ever be, and so Applewhite and 38 cult members drank a mix of vodka and phenobarbital and laid down on beds to die, waiting for their bodies to leave Earth and enter the extraterrestrial spacecraft so they could go through Heaven’s Gate and experience a new, elevated existence.

                          History is marked with a considerable amount of cults, with several receiving a celebrity level of notoriety and fame, like the Manson Family of hippie youth turned barbaric killers, Good News International Ministries who successfully convinced their followers that they must starve to death to meet Jesus, the Branch Davidians that had the infamous 51-day siege, NXIVM which convinced women to join their exclusive and abusive group hidden within a self-help organization, and sadly, many more. Steven A. Hassan PhD, a psychologist specializing in cults following his own cult experience, explains that the main motivations of cult leaders, which results in them successfully (or hopefully unsuccessfully) recruiting followers, are factors such as “due and undue influence,” narcissistic personalities that thrive on submissiveness, and “systematic social influence processes.” Hassan vitally points out that there are some cults that are okay, but this article focuses more on the dangerous, extreme cults. The main areas of potential followers that cult leaders exploit are the person’s weakness and susceptibility (Hassan), the theory of cognitive dissonance, and obedience (Discovery Magazine). The common thread is social influence, whether it be from the cult leaders themselves or claims of what society does and/or thinks.

                          It is important to differentiate between cults and religions. While some cults are based on religions or consider themselves religions, they are vastly removed from the functions, definitions, and purposes of religion and what is required to be a part of one. Religions tend to be larger in size and more positively received and accepted, while cults tend to be smaller and shunned by society. Additionally, usually religions are based on faith in the existence of a god and have moral rules to prompt their followers to live a good life, while cults tend to be more focused on extreme loyalty towards the egocentric cult leader. Cult leaders will use devices such as manipulation, deception, and obedience to make their prospective followers and their pledged fundamentalists remain in their loop.

                          Reactions and susceptibility to cults involve feelings of anxiety, identity confusion, depression, paranoia, and so on. Disorders related to cults include acute stress disorder, depression, generalized anxiety disorder, panic disorder, paranoia, post-traumatic stress disorder, and substance use disorder.

          If you or someone you know is struggling with their mental health, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit https://aristapsychiatrypsychotherapy.com/

          Depression: What is dysthymia?

          Depression: What is dysthymia?

          By: Josette DeFranco

          Dysthymia is mild but has more long-lasting symptoms than major depression. Dysthymia is also known as persistent depression disorder because it is continuous and long-term. There is no exact cause of dysthymia but biological differences, brain chemistry, life events, and inherited traits can play a role. It has been demonstrated that those with depression don’t have any family history of this disorder and those with a family history of depression don’t struggle with this disorder.

          Some noticeable symptoms of dysthymia:

          • Loss of enjoyment of regular activities
          • Sadness or depressed mood
          • Lack of motivation
          • Tiredness
          • Sleep problems
          • Problems with decision-making or concentration
          • Restlessness and impatient
          • Low self-esteem
          • Overeating or eating very little
          • Suicidal thoughts
          • Substance misuse
          • Relationship difficulties
          • School or work hardships

          Some ways to help prevent dysthymia:

          • Reach out to friends and family
          • Seek medical professional help
          • Work on reducing stress
          • Be patient
          • Be kind to yourself
          • Practice self-care
          • Don’t self-medicate

          If you or someone you know is struggling with their mental health, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 to schedule an appointment. For more information, please visit https://aristapsychiatrypsychotherapy.com/

          Resources:

          https://www.webmd.com/depression/chronic-depression-dysthymia

          https://www.mayoclinic.org/diseases-conditions/persistent-depressive-disorder/symptoms-causes/syc-20350929