Feeling worried during uncertain times is common. Anxiety can make you feel restless, nervous, or scared. Therapists often teach simple, helpful ways to manage these feelings:
1. Notice Your Feelings
Therapists encourage naming your feelings. Just saying, “I feel worried right now,” helps your mind feel calmer and clearer.
2. Write Worries Down
Writing your worries down helps because it takes them out of your mind and places them onto paper, making them clearer and less overwhelming. This allows your brain to stop replaying anxious thoughts, giving you a sense of relief and control.
3. Challenge Worries
Slowly examine your worries. Ask yourself questions such as, “What proof do I have that this worry is true?” “What’s the chance it will actually happen?” or “How have I handled something similar before?” This helps you see your worries more realistically, reducing their power and helping you feel more prepared and confident. It’s like having a helpful conversation with yourself, guided by facts instead of fears.
4. Ways Our thinking Tricks Us
These are thinking habits that can make worries feel bigger or scarier than they really are. Learning to spot them helps reduce anxiety.
- Catastrophizing
Thinking the absolute worst will happen.
“If I don’t help my family right now, something terrible will definitely happen to them.” - Black-and-White Thinking
Seeing situations as completely good or completely bad, without in-between.
“If I don’t speak perfect English, I’ll never succeed here.” - Overgeneralization
Believing that one negative event means all similar events will be negative.
“I felt unwelcome once, so I’ll never belong here.” - Mind Reading
Assuming you know what others are thinking without clear evidence.
“My coworkers are quiet today; they probably don’t like me.” - Personalization
Taking personal blame for things outside your control.
“My parents seem upset; it must be because I’m not doing enough to support them.” - Filtering (Negative Focus)
Focusing only on the negative details of a situation and ignoring positives.
“I made one mistake at work, so the whole day is ruined.” - Should Statements
Holding yourself to strict rules or expectations, creating unnecessary pressure.
“I should always put my family’s needs before my own, even if it exhausts me.”
If anxiety feels hard to handle on your own, talking to someone who understands can help. At Latinx Talk Therapy, we’re here to listen and support you. Reach out today, you don’t have to face anxiety alone.
