30 Ways to Respond to Anxiety

The way we respond to anxiety can decide whether we experience more or less of it.

Although counterintuitive at times, responding to anxiety with willingness, active surrender, radical acceptance, compassion, and bravery is an effective way to transform your relationship with anxiety. Below are 30 ways to be with yourself in order to break out of the anxiety cycle.

If the anxiety feels too intense to work with, I recommend starting with more of a body based approach. Here’s another blog post with videos to settle your nervous system first.

1. Possible, not likely.

2. I am willing to feel this anxious feeling.

3. What if? What is (happening in the present moment)…

4. What if? I can handle it.

5. I accept and allow this anxiety.

6. I am excited by this anxious feeling.

7. In a kind way, ask yourself "so what?"

8. Thanks brain, I've got it. Thanks for keeping me safe.

9. Thanks for trying to take care of me right now. I’m actually ok right now.

10. I am having the thought that [thought]. I notice I’m having the thought that [thought].

11. Hey anxiety, I know you are trying to help me. You are overwhelming me right now. Would you be willing to take a step back so I can actually respond to what you are trying to tell me?

12. I am willing to feel this anxiety so I can live a full and meaningful life.

13. This is here for me now.

14. Thanks anxiety for letting me know that I need to take care of myself. I am going to do that.

15. In this exact moment, am I safe.  I'm safe right now.

16. Anxiety is just our nervous system’s way of mobilizing to take action. Is there anything in the real world I need to take care of right now?

17. It’s ok that I’m anxious. I can handle these feelings and I can manage this situation.

18. Uncertainty is a fact of life. The more I can embrace uncertainty, the less anxiety I will feel.

19. Even though this is painful, I am safe.

20. I can handle feeling this. This will pass.

21. I can feel the fear and do it anyway.

22. Fear, bring it on. Make these sensations stronger. I can handle it.

23. My body will naturally relax once I realize these sensations aren't dangerous.

24. I wonder what magical thing will happen to me today?

25. I’m not going to judge you. I want to see what there is to learn from this right now. What can this moment teach me?

26. May I meet this distress with presence. May it awaken wisdom and compassion. May it give rise to love in action. May I be open to what is here right now.

27. When I name a fear it starts to lose its power.

28. This belongs just as a wave belongs in the ocean.

29. This is part of being human.

30. I’m going to wrap myself in kindness and compassion.