Save this for the next time you feel anxious:
Step one: Identify the feeling - if you have a hard time identifying feelings you can click the link in my bio to find a feelings identification sheet (and just to normalize, almost no one is necessarily good at knowing how they feel, so no shame in using the sheet even if it feels “elementary”).
Step two: Tell yourself *out loud* “It is okay that I feel [insert feeling], and it makes sense that I feel this way given [insert understanding].” We often forget to validate our feelings and then we get stuck in trying to use logic to reason with something that usually isn’t logical to begin with. Feelings are always valid, they’re not always factual. This step is important though because if you don’t validate your feelings first, it is nearly impossible to move into the logic of the situation.
Step three: Identify the *facts* of the situation. The things you can objectively prove.
Step four: Identify 1-2 PHYSICAL behaviors you can engage in that align with THE FACTS. 9 times out of 10 the issues we have are a result of matching our behaviors with our feelings over the facts.
Simply put…validate the feeling…stop trying to change it, and practice aligning behaviors with the FACTS.
Comment down if you give it a try, would love to hear how it went + follow along for more xx
Anxiety can often feel overwhelming, especially when emotions seem illogical or out of control. This 30-second technique empowers you to break down anxiety into manageable parts. First, acknowledging and naming your feelings helps reduce confusion and frustration, as many people struggle to understand their emotions fully. Utilizing tools like a feelings identification sheet, which you can easily find online or through mental health resources, can guide you through this initial step. Next, validating your emotions out loud reinforces self-compassion and acceptance. Instead of dismissing anxious feelings or immediately trying to rationalize them away, recognizing that these feelings are natural and understandable fosters emotional resilience. This approach aligns well with cognitive-behavioral therapy principles, which emphasize acceptance before change. The third step involves distinguishing facts from feelings. Anxiety often merges perception with possibility, making situations appear worse than they truly are. By objectively identifying verifiable facts, you anchor yourself in reality, which helps clarify what is actually happening versus what your mind fears. Finally, focus on actionable physical behaviors that correspond with the facts rather than your feelings. For example, if the fact is that a deadline is approaching, engaging in focused work or planning tasks concretely helps shift the anxious energy into productive output. This physical engagement is crucial because behaviors often shape emotional states; aligning actions with facts reduces anxiety-driven avoidance or rumination. Importantly, this method avoids common but less effective advice like deep breathing or forced positivity, which may not address the core emotional processing needed during anxiety episodes. Instead, it offers a straightforward, user-friendly way to regain control quickly. Practicing this approach regularly can build emotional awareness and promote healthier coping strategies. Remember, feeling anxious is not a sign of weakness but a natural human response. By validating your feelings and grounding yourself in facts, you create space to respond thoughtfully rather than react impulsively. If you try this method, reflect on how it influences your anxiety and share your experiences with supportive communities or therapists to enhance your mental well-being.
