4 Steps To Ending Anxious Thoughts


Teenager having anxious thoughts

If you are reading this than there is a good chance you are experiencing repetitive, anxious thoughts.

It could be a fear of:

  • Having another panic attack
  • Feeling you’ll never be free of having a panic attack
  • A body sensation that scares you
  • Fear of losing all control when anxious feelings arise

When Fear Rears It’s Ugly Head

Fear can manifest itself in a variety of ways. I want to share some tips and techniques that when done in practice, can significantly reduce falling off the edge into a full blown panic attack. I have used these techniques to free myself from debilitating panic attacks. Read my story here.

A common characteristic of anxiety disorder is those who experience panic attacks or general anxiety almost always have a high frequency of anxious thoughts. These thoughts to dominate our days and will occur throughout the day. They have a way of sneaking up regardless if its rational or irrational.

A Solution For Repetitive Anxious Thoughts

Lets take a look at how anxious thoughts get their power and a quick and easy way to eliminate the intensity of that thought.

For this example, imagine you’re going about your day and an anxious thought pops into your mind.

Whatever the thought may be, the pattern that follows is generally very predictable.

The thought will flash across your awareness and your instant reaction is fear, as if there is no other way to react to this thought. This reaction to the thought sends a shock-wave through your nervous system. You immediately feel the result of that fear in your stomach (your stomach has a high amount of nerve endings there).

This intense bodily reaction drags you down into focusing on the thought that caused fear and forces your to analyze it over and over.

The experience intensifies as your replay the thought over and over in your mind. Each time the thought crosses your mind, your body creates more anxious shot-waves that shoot across your body. This is the typical cycle of anxious thoughts.

You begin to feel like there is no stopping an anxious thought from taking over your peaceful mind at any moment.

After the anxious episode passes, you may spend the day dwelling on the experience you had.

“Why am I thinking these thoughts?” “Why can’t I shake this crazy feeling?”

The more you try not to think about it, the more upset you become. You become obessed with thinking about the anxiety and it consumes you. This is way our brains are wired.

Another Path

  • The first and most important way to begin unraveling the anxious thought is to NOT FORCE the thoughts away.

Let the thoughts in and let them happen. It is important to become more comfortable with having the thoughts and letting them pass. Like riding a wave in and riding another. These thoughts will never go away completely but we can begin changing our reaction to them.

Once you change your reaction to the thoughts, their power goes away. You realize they are just thoughts. They have no control over you. You are free.

Once you begin the practice of having the thoughts and letting them pass without reaction, it doesn’t matter whether you have the thoughts or not. Your reaction will define the experience.

A person that doesn’t have anxiety disorder experiences the same scary or crazy thoughts that a person that does. The difference is most people just see these thoughts for what they are and doesn’t get caught up in them. They casually ignore them and go about their day.

Because of the chemicals that cause anxiety are already coursing through our veins, we are easily triggered by these anxious thoughts and the cycle of fear continues. Your break the cycle by changing your reaction.


Here is a way to approach a situation:

You are going about your day and an anxious thought comes into your mind.

When the thought enters your mind, you have a choice: Either react with a knee-jerk reaction of fear or choosing a path of letting the thought happen.

This time say to yourself:

“That’s a fear of _____. I could worry and obsess over that but this time I’m going to try something different. I’m not going to react at all. I’m also not going to try and stop it either. I’m just going to recognize the thought as just a thought and not react at all.”

But ah! This is easier said than done. You’re used to reacting in fear so the thought comes on again with more intensity and possibly a new ‘scary’ angle you haven’t considered before. You repeat the above process for this thought as well.

Ride the wave. Simply

  • Observe it,
  • Label it (fear of whatever) then
  • Watch it pass by with zero judgement


  • Move your attention back to what you are doing.

The process is simple:

  1. Observe
  2. Label
  3. Watch
  4. Move on

Simply repeat this process every time an anxious thought occurs. You may not succeed your first time but this is a new way of thinking and takes practice. Before long this will be the automatic reaction to any fearful thought that crosses your mind.

End Anxious Thoughts In 4 Easy Steps

Letting The Monster In

Teenager having anxious thoughts

Once you are comfortable with the process of dismantling a fearful thought, you might want to try intentionally inviting a fearful thought into your mind.

This seems counterintuitive, but when you intentionally invite fearful thoughts into your mind, YOU hold the power. This will allow you to practice applying your new technique to remove the automatic responses you have built for yourself.

Like anything you want to get good at, practice makes each attempt a little easier. You may not even notice that it is working completely. The fear will just evaporate.

I am going to email you a mini series that will help reduce anxiety levels significantly. It can be found here.

Some of the information forms a small part of the Panic Away Program. The full program eliminates panic attack and general anxiety quickly and has proven highly successful for people new to anxiety disorder and those who have had it for years.

Here are some of the things you learn from Panic Away..

  • Learn to be empowered and gain confidence by using a simple technique to defuse any panic attack.
  • The four most powerful approaches to creating a life-long anxiety buffer zone (those who suffer from GAD).
  • Learn to avoid making the one mistake almost everyone makes during a panic attack.


If anxiety is plaguing your life and you’ve started to avoid things that used to seem insignificant and easy, I encourage you to try this course. Like any good workout plan, setting your goal to eliminate panic attack from your life and working a program is a sure fire way to be free.

P.S. Additional bonus – Barry Joe McDonagh, the founder of Panic Away, is offereing an opportunity to have a one to one session with him so that he can ensure you get the results you need. He would love to hear your story and success story database.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. If you are experiencing severe or persistent anxiety, please consult a qualified healthcare professional for personalized guidance and support.

Henry Flury

Henry Flury, the guitarist from Butcher Babies, shares his journey of overcoming panic attacks to help others facing the same issue. He started writing to fill the gap in panic attack education online. His blog focuses on understanding anxious thoughts and offers guidance on managing panic attacks for anyone dealing with panic disorder.


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