04/02/2026
1️⃣ I’d move my body — but not to punish it
Anxiety shows up in the body first, not the mind.
I’d walk, stretch, or do some strength — even some cleaning to help my nervous system burn off the adrenaline it’s holding onto.
2️⃣ I’d journal on the thoughts — because thoughts aren’t facts
Intrusive thoughts feel loud and convincing when they stay in your head.
I’d get them out onto paper to try and slow them down.
Journal prompts:
• What is the thought exactly?
• What am I predicting or fearing right now?
• What’s the evidence for this? What’s the evidence against it?
3️⃣ I’d stop doing it on my own
Anxiety doesn’t calm down in isolation.
Your nervous system settles in connection.
A 30 second hug, a chat to a safe friend, or sitting next to someone without having to explain or justify how you feel.
Needing others to help you regulate doesn’t mean you’re weak.
4️⃣ I’d change how I speak to myself
Anxiety is often made worse by a brutal inner voice.
I’d speak to myself the way I would to my child or my best friend.
Self-criticism keeps the nervous system on edge. Compassion actually helps it settle.
5️⃣ I’d focus on safety, not calm
Calm isn’t something you can force.
I’d look for small signals of safety instead — warm drinks, slowing my breathing, putting my phone down, doing one thing at a time.
Safety is what tells the nervous system it can stand down.
✨ You’re not broken.
Your nervous system learned how to survive.
With the right support, it can learn something new.
But we don’t have to be led by every anxious thought.
When we start to understand why our nervous system gets triggered, we can respond differently.
With more kindness.
With less panic.
And with better ways of coping that actually fit us.
Therapy helped me learn to give myself the space to understand my triggers, make sense of my thoughts, and learn how to respond from my adult brain instead of fight or flight and if that is something you could use help with let’s have a chat.
