This Is What I Know Now To Be True: A Mantra for Anxiety Relief
Anxiety can feel like your brain's playing a cruel joke. It throws worst-case scenarios at you, whispers doubts in your ear, and makes you feel like you're on an endless spiral. We get it. At EWB Counseling, we work with folks in Denver dealing with anxiety all the time, and we know how overwhelming it can be.
That's why we want to share a simple but super effective tool: the phrase "This is what I know now to be true." It's not a magic bullet (because, let's be real, those don't exist), but it is a powerful way to ground yourself when anxiety starts to spiral.
Think of it this way: anxiety loves to live in the land of "what ifs." "What if I mess up? What if they judge me? What if everything falls apart?" But "what ifs" aren't facts. They're just thoughts. "This is what I know now to be true" helps you step back from those "what ifs" and look at the actual reality of the situation.
So, how does it work in practice? Imagine your child is sick (a common anxiety trigger for many Denver parents right now). Your brain might be screaming, "What if it's serious? What if they need to go to the ER? What if my whole family gets sick?" Sound familiar?
This is where the magic phrase comes in. Take a moment to take a long breath out, and ask yourself, "Okay, what do I know now to be true?" Maybe you know their fever is low. You know they're drinking fluids. You know you've spoken to the pediatrician and have a plan. These are the facts. These are your anchors in the storm of anxiety. You know you're doing everything you can.
This statement isn't about pretending your anxiety isn't there. It's about acknowledging the feeling but also reminding yourself of the solid ground beneath your feet. It's like saying, "Okay, anxiety, I hear you, but I also know this."
Now, this isn't a quick fix. It takes practice. Think of it like training a muscle – the more you use it, the stronger it gets. Here's a little how-to:
Name it: What specific worry is bugging you?
Breathe: Seriously, take a moment to center yourself.
Question: "What do I know now to be true about this?"
Identify: List the concrete realities, the things you can prove.
Repeat after me: Anxiety can be a persistent pest. Don't give up! Keep using the phrase whenever those anxious thoughts pop up.
"This is what I know now to be true" is one tool you can use anytime, anywhere, whether you're dealing with social anxiety, work stress, or just general overwhelm. It's a way to reclaim your power and find your center again.
If you're in Denver, Colorado and struggling with anxiety, I am here to help. We offer therapy for anxiety in Denver or telehealth in Colorado and can help you develop coping strategies that work for you. Visit our website at www.ewbcounseling.com to learn more about our Denver therapy services or schedule a free consultation. We're here to support you.