Reframe Anxiety & Reclaim Your Peace of Mind

Do you ever find yourself wrapped up in a negative feeling, struggling to let it go? Maybe you’re scrolling through Facebook and see a picture of your friends out together on a Friday night, having a grand old time… but they didn’t invite you. Suddenly, your mind races through all the terrible reasons that could explain this. They don’t like me… They never did… They don’t want to hang out with me anymore.

Or consider this scenario: you send your partner a sweet "Love you!" text, but hours go by without a response. Your thoughts spiral into overdrive. He’s mad at me… He’s cheating on me… He doesn’t love me anymore. We’ve all been there. It feels awful. We feel stressed, guilty, ashamed, judgmental, and angry.

But here’s the good news: there’s a simple sentence starter that can help you hit the pause button and really see what’s got you spun up. When you find yourself running through those worst-case scenarios, say to yourself:

"The story I’m telling myself is…"

This sentence starter does three important things:

1. It Stops the Broken Record Loop of Worry Thoughts

When we go down that road of awful possibilities, we tend to get stuck in rumination mode. This sentence breaks that thought cycle for us. Instead of letting your mind spiral further into negativity, it redirects your focus and gives you a moment to breathe.

2. It Creates Space Between the Truth and the Thoughts in Your Head

When we hear these thoughts in our heads, we often mistake them for truth and react emotionally as if they were true. But here’s the reality: thoughts do not equal truth! They are just ideas floating through our minds, and ideas come and go—they can change. By using this phrase, you remind yourself that what you're thinking isn't necessarily factual.

3. It Allows You to Identify What Truly Is Causing You Pain

Often, the cause of stress in our minds is vague. By starting this sentence, we identify the thought that we need to address. For example:

• "The story I’m telling myself is that my friends didn’t invite me out because they don’t really like me."

• "The story I’m telling myself is that my partner didn’t text me back because he doesn’t love me anymore."

You might find that just saying this sentence makes those stressful thoughts sound so ridiculous that it launches you right out of your funk.

If it doesn’t completely alleviate your stress, don’t worry! You’re still in the right position to take the next step and challenge this thought.

Here Are 8 More Ways to Hack High-Functioning Anxiety

While using the sentence starter can be incredibly effective, there are additional strategies you can implement to manage high-functioning anxiety more effectively. Let’s dive into these hacks!

1. Embrace Mindfulness

Mindfulness is all about being present in the moment without judgment. Practicing mindfulness can help ground you when anxiety starts creeping in. Try spending just five minutes each day focusing on your breath or observing your surroundings without labeling them as good or bad. This practice can help reduce anxiety and create a sense of calm.

2. Create a Worry Journal

A worry journal is a safe space for all those racing thoughts swirling around in your head. Set aside time each day to write down what’s bothering you—no filter needed! This act of putting pen to paper helps externalize those worries and gives you clarity on what’s truly causing your stress.

3. Set Boundaries

High-functioning anxiety often comes with a tendency to overcommit and take on too much responsibility. Learning to say "no" is crucial for maintaining your mental health. Evaluate your commitments regularly and don’t hesitate to prioritize your well-being by stepping back from obligations that drain you.

4. Engage in Physical Activity

Exercise is a natural stress reliever! Whether it's hitting the gym, taking a brisk walk, or dancing around your living room, moving your body releases endorphins—those feel-good hormones that help combat anxiety. Find an activity you enjoy and make it part of your routine.

5. Practice Gratitude

Focusing on gratitude can shift your mindset from one of scarcity and worry to one of abundance and positivity. Each day, take a moment to reflect on what you're thankful for—big or small—and jot it down in a gratitude journal. This practice can help create a more positive outlook on life.

6. Connect with Others

Isolation can amplify feelings of anxiety, so make an effort to reach out to friends or loved ones when you're feeling overwhelmed. Sharing your thoughts and feelings with someone who understands can provide relief and perspective.

7. Limit Social Media Use

Social media can be a breeding ground for comparison and negative feelings about ourselves. Consider setting boundaries around how much time you spend on social platforms or curating your feed to include only positive influences that uplift you.

8. Seek Professional Help

If high-functioning anxiety feels overwhelming or unmanageable despite trying these strategies, don’t hesitate to reach out for professional support. A therapist can provide personalized tools and techniques tailored specifically for you.

Here’s the thing….

Navigating high-functioning anxiety can feel like an uphill battle at times, but remember: you're not alone in this journey! By implementing these hacks—especially using the powerful phrase "The story I’m telling myself is..."—you can reclaim control over your thoughts and emotions.

Life is too short to let anxiety dictate how we feel about ourselves or our relationships with others. Embrace these strategies as tools for empowerment, and watch as they help transform your experience with anxiety into one of growth and resilience.

So next time those negative thoughts start swirling around, pause for a moment and remind yourself: You have the power to change the narrative! need more help with this technique or want to learn others that will also work, let’s set up a consult and get you started with therapy or coaching.