Anxiety
Anxiety is a natural response to stress that helps protect us from danger, but when it becomes chronic or overwhelming, it can interfere with daily life. Anxiety often shows up as persistent worry, racing thoughts, restlessness, muscle tension, difficulty sleeping, or physical symptoms like a rapid heartbeat or shortness of breath. Rather than being “just in your head,” anxiety involves the nervous system and the body’s stress response.
Chronic anxiety can be triggered by trauma, ongoing stress, major life changes, or uncertainty, and it may affect relationships, work, and overall well-being. Understanding anxiety is an important first step toward healing. With the right support, including therapy and nervous system regulation, anxiety can become more manageable—allowing you to feel calmer, more grounded, and better equipped to navigate life’s challenges.
Feeling Anxious? Try this:
Work with your body first
Anxiety lives in the nervous system, not just the mind. Slow breathing (longer exhales), grounding exercises, stretching, walking, or placing a hand on your chest or belly can signal safety to your body and help calm the stress response.
Name what’s happening
Simply acknowledging “I’m feeling anxious right now” can reduce the intensity. Labeling sensations (tight chest, racing thoughts, shallow breath) helps your brain move out of alarm mode and into awareness.
Limit anxiety spirals
When worry loops start, gently redirect your attention to something concrete—your senses, a task, or your surroundings. You don’t have to make the anxiety disappear; just interrupt the spiral.
Create predictable routines
Regular sleep, meals, movement, and downtime give your nervous system stability. Even small routines can help anxiety feel more manageable.
Reduce stimulation when possible
Caffeine, constant news, social media scrolling, and multitasking can all amplify anxiety. Noticing what heightens your symptoms—and dialing it back—can make a big difference.
Practice self-compassion
Anxiety is not a personal failure or weakness. Talking to yourself the way you would a close friend—kindly and without judgment—can soften its grip.
Seek support
You don’t have to handle anxiety alone. Therapy, especially approaches that support nervous system regulation, can help you understand your anxiety and develop tools that work for you.
Could this be something more?
Obsessive-Compulsive Disorder (OCD) is often thought of as being only about cleanliness, organization, or a preference for things being “just right.” In reality, OCD is a mental health condition characterized by intrusive, unwanted thoughts, images, or urges (obsessions) that cause significant anxiety, and repetitive behaviors or mental rituals (compulsions) performed in an attempt to reduce that distress.
OCD is not a personality trait, a quirk, or something people can simply “control.” Obsessions can involve fears about harm, contamination, morality, relationships, religion, or identity—and many people with OCD experience intense shame or confusion about these thoughts, despite having no desire to act on them. Compulsions may be visible behaviors, such as checking or cleaning, or internal rituals like reassurance-seeking, mental reviewing, or avoidance.
At its core, OCD is driven by anxiety and an overactive threat response in the brain, not by a desire for order or perfection. With proper understanding and evidence-based treatment, including specialized therapy, OCD is highly treatable. Increasing awareness helps reduce stigma and supports those living with OCD in seeking effective, compassionate care.
I think I have OCD. What now?
Noticing obsessive or repetitive thoughts can feel confusing, overwhelming, or even scary. Obsessive thinking often shows up as thoughts that feel intrusive, sticky, or hard to let go of, even when you recognize they don’t reflect your values or intentions. You might find yourself replaying scenarios, seeking reassurance, overanalyzing decisions, or trying to “figure out” thoughts that just won’t settle.
The most important thing to know is that having obsessive thoughts does not mean something is wrong with you. These patterns are often linked to anxiety, stress, trauma, or conditions like OCD, and they are driven by the brain’s attempt to find certainty and safety. Trying to suppress or argue with the thoughts usually makes them louder—but with the right support, you can learn new ways to respond to them.
What you can do next:
Notice without engaging. When a thought shows up, practice observing it rather than debating or analyzing it. You don’t have to answer every thought your mind produces.
Reduce reassurance-seeking. Repeatedly checking, asking for validation, or mentally reviewing can temporarily ease anxiety but often strengthens obsessive patterns over time.
Ground in the present moment. Bring attention to your body, breath, or surroundings to help your nervous system settle when your mind feels stuck.
Name the pattern, not the content. Instead of focusing on what the thought says, notice how it operates—repetitive, urgent, or fear-driven.
Be compassionate with yourself. Obsessive thinking is not a personal failure; it’s a sign your nervous system is under stress and trying to protect you.
Seek professional support. A therapist trained in anxiety or OCD-related concerns can help you understand your patterns and build skills to respond more flexibly and confidently.
Support and clarity can make a meaningful difference. With the right tools, obsessive thinking doesn’t have to run your life—and relief is possible.
