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:
CounselingRx 