Do you ever find yourself stuck in anxious thoughts that interrupt your sleep or daily life? You’re not alone. Our minds often race with worries about what could happen, rather than focusing on what is happening.

Today, I want to share a simple strategy to help you break free from negative thought patterns and regain a sense of control.

Step 1: Recognize That Thoughts Are Not Facts

One of the most important things to understand about anxiety is that not all of your thoughts are true. Our brains naturally fill in gaps with assumptions, past experiences, or worst-case scenarios—none of which may be based on reality.

The next time you feel anxious, pause and remind yourself: “The facts do not support my current thoughts”.

Step 2: Label Your Thoughts

A powerful way to create distance from anxiety is what we call “distanced thinking.” This means recognizing the thought for what it is and assigning it a label.

For example, if you’re lying awake at night worrying about something that might go wrong, try saying to yourself: “This is just a fear-based thought. It’s the story in my head. It’s fiction, not reality.”

By labeling your thoughts, you detach from them instead of getting caught up in them. You can use any label that resonates with you—fiction, worry, assumption, or even “old story.” The key is to acknowledge the thought without believing it as fact.

Step 3: Write It Down

If your anxious thoughts keep circling in your mind, grab a notepad and write them down. This simple act signals to your brain that the thought has been acknowledged, making it easier to let go and relax.

Keeping a journal by your bed can be especially helpful if anxiety tends to strike at night. Writing things down allows you to track patterns in your thoughts and identify recurring worries. Over time, this awareness can help you break free from unhelpful thinking cycles.

The next time anxious thoughts take over, try these 3 steps:

1) Recognize that some of your thoughts not true.

2) Label the thought to create emotional distance.

3) Write it down to clear your mind and track recurring patterns.