When Anxiety Shows Up: 4 Skills to Practice

Skill #1: Remember: The Reaction Is Automatic, Not Evidence

When anxiety spikes, your brain and body react automatically. This reaction is designed to protect you, not to accurately predict the future.

Practice:

"My nervous system is reacting automatically"
"This feeling is not proof that something is wrong"
"A strong reaction does not equal a real danger"

Skill #2: Remember: The Reaction Is Understandable

Anxiety is often trying to protect you from uncertainty, discomfort, disappointment, or fear. The reaction makes sense given what your brain perceives.

Practice:

"It makes sense that I'm feeling anxious"
"My brain is trying to help, even if it's overestimating the threat"
"I don't need to fight or judge this reaction"

Skill #3: Remember: You Are Not Helpless or Out of Control

Anxiety often tells a story that you're trapped, incapable, or unable to cope. Feelings of helplessness are not the same as actually being helpless.

Practice:

"I can feel anxious and still make choices"
"I don't need certainty before I act"
"I can handle discomfort one moment at a time"

Ask yourself:

What is one small action I can take right now?
How can I support myself through this moment?

Skill #4: Use Mindful Bilateral Tapping to Calm the Nervous System

Bilateral tapping involves gently alternating taps from one side of the body to the other while staying present with your experience.

Practice:

Cross your arms or tap your thighs
Alternate left-right-left-right at a comfortable pace
Notice your breathing, body sensations, and surroundings

Remind yourself:

"I am here"
“I am safe enough in this moment"
"This feeling will pass"

The goal is not to make anxiety disappear, but to help your nervous system feel more grounded and supported.

Quick Reminder Recap:

Anxiety is a reaction, not a prediction.
The reaction is understandable.
You are not helpless.
You can use calming tools while allowing uncertainty to be present.