Anxiety can overwhelm you at the worst possible times and out of nowhere.
The worst part is that it makes even the most minor issues feel like major problems that seem impossible to deal with or overcome. When your mind is racing and your body is on high alert, it’s hard to see things clearly, but the right reminder at the right time can make all the difference, pulling you back from the edge and helping you regain a sense of control. Anxiety doesn’t disappear overnight, but reminding yourself of these things should definitely help.
1. Feelings aren’t facts.
Anxiety makes things feel worse than they actually are, convincing you that fear, stress, or uncertainty means something is truly wrong. But emotions aren’t always reliable — they come and go, influenced by exhaustion, stress, or even something as small as skipping breakfast. Just because you feel overwhelmed doesn’t mean the situation is unmanageable.
It helps to pause and ask yourself whether what you’re feeling matches reality, or if anxiety is exaggerating the situation. Separating emotions from facts can take away some of their power, reminding you that just because something feels catastrophic doesn’t mean it actually is.
2. You’ve survived every anxious moment before.
Every time anxiety has hit, you’ve made it through. Even when it felt unbearable, even when it convinced you it would never end, you’re still here. That means, no matter how bad it feels right now, you can get through this one too.
Looking back at past experiences can be reassuring, especially when you remember times you thought you wouldn’t cope but did anyway. Anxiety tells you that this time is different, but it never is. It’s just another moment, and like all the others, it will pass.
3. You don’t have to solve everything right now.
When anxiety kicks in, it makes every problem feel urgent, as if you need to find a solution immediately. Your brain starts running through every possible scenario, trying to predict what could go wrong and how to prepare for it. But not everything needs to be figured out all at once.
Some problems will resolve themselves, and others can wait. Instead of letting anxiety convince you that you have to fix everything right this second, remind yourself that taking a break, getting some rest, or allowing time to pass often leads to better answers than panicking in the moment.
4. Your thoughts aren’t always telling the truth.
Just because a thought enters your mind doesn’t mean it’s true. Anxiety creates stories, making up worst-case scenarios and treating them as reality. It makes you doubt yourself, assume the worst about situations, and feel convinced that bad things are about to happen.
But thoughts are just thoughts — they don’t define reality. If a friend told you the same things anxiety tells you, you’d probably question it. Giving yourself that same level of scepticism can help break the cycle and stop anxious thoughts from taking control.
5. Your worth isn’t measured by productivity.
It’s easy to feel like you’re failing when anxiety makes it hard to get things done. The world pushes the idea that you have to be constantly working, achieving, and improving, but the truth is, rest is just as important as effort. You don’t have to earn your right to take a break.
Being busy doesn’t equal being valuable, and slowing down doesn’t mean you’re not good enough. You are allowed to exist without constantly proving your worth, and you don’t need to measure yourself by how much you accomplish in a day.
6. It’s okay to not have all the answers.
Uncertainty fuels anxiety, making you feel like you need to plan for every possible outcome. But life doesn’t work that way, and no one has everything figured out all the time. Trying to control the unknown only creates more stress.
Letting go of the need for certainty can feel uncomfortable at first, but it’s freeing. Instead of spiralling about things you can’t control, focus on what you can do right now. Trust that you’ll handle whatever happens when the time comes, just like you always have.
7. You’re not a burden for needing some help and support.
Anxiety can make you feel like you have to deal with everything alone. You might convince yourself that talking about your struggles will annoy people, or that asking for help makes you weak. But those are just anxious thoughts trying to keep you isolated.
The truth is, the people who care about you want to be there for you. If a friend needed support, you’d be there for them, so why wouldn’t they do the same for you? Reaching out isn’t a sign of weakness; it’s a sign that you trust people enough to let them in.
8. Small steps are still progress.
When anxiety makes everything feel overwhelming, it’s tempting to shut down completely. The idea of tackling big tasks or making major changes feels impossible, so you do nothing at all. But even the smallest steps forward are still steps in the right direction.
Getting out of bed, taking a shower, responding to one message — it all counts. Progress isn’t about moving fast; it’s about moving at all. Even if you’re going slower than you’d like, you’re still going, and that matters.
9. This feeling won’t last forever.
When anxiety hits, it tricks you into thinking it will never go away. In the moment, it’s hard to imagine feeling calm again, like you’re stuck in this state indefinitely. But no feeling, no matter how strong, lasts forever. Anxiety peaks and fades, just like every other emotion. It might not go away instantly, but it will pass, just like it always has. Holding onto that truth can make it easier to ride out the storm.
10. Your mind needs rest just like your body does.
If you were physically exhausted, you wouldn’t question the need to rest. But when your mind is overloaded, anxiety convinces you that stopping isn’t an option — that you need to keep thinking, worrying, and overanalysing. The reality is, mental exhaustion is just as real as physical exhaustion.
Taking breaks, stepping away from stress, and letting yourself recharge isn’t avoidance; it’s necessary. Pushing through burnout only makes things worse in the long run, while real rest gives you the strength to deal with things more effectively.
11. You don’t need permission to take care of yourself.
Guilt often creeps in when you try to prioritise yourself. Anxiety tells you that you’re being selfish for setting boundaries, saying no, or taking time to recharge. But you don’t need anyone’s approval to look after yourself. Taking care of yourself isn’t indulgent. It’s something you need to do in life. The better you take care of your own needs, the more you’ll be able to show up for other people without running on empty.
12. You are allowed to feel how you feel.
When anxiety hits, it’s easy to judge yourself for struggling. You might think you shouldn’t feel this way, that you’re overreacting, or that other people have it worse. But emotions don’t have to be justified — they just are. Letting yourself feel what you feel without guilt or comparison can help those emotions pass more quickly. The more you fight against anxiety, the stronger it gets, but accepting it as temporary takes away some of its power.
13. You’re doing better than you think.
Anxiety convinces you that you’re failing, that you’re not handling things well, or that you should be doing more. But the fact that you’re here, reading this, means you’re trying. And trying is enough. Even on your hardest days, you’re pushing forward, whether you realise it or not. Give yourself credit for showing up, making an effort, and getting through each day, one step at a time.
