Feel Like You’re Drowning in Anxiety? Try This Game-Changing Thought Shift

Can You Really Think Your Way Out of Anxiety? Let’s Talk

You know that feeling when you wake up in the morning, and even before you open your eyes, there’s a heavy, unsettling sensation already robbing you of peace? But then someone asks, “How are you?”—and you put on a smile and say, “I’m doing fine.”

Saying you're fine doesn’t always mean you're okay.

What Makes You Anxious?

Sometimes you haven't even gotten out of bed, or it's the middle of the day, and suddenly it feels like the weight of the world has landed squarely on your shoulders.

Maybe you're replaying something that happened yesterday.

Maybe you're fearing what’s ahead. Now your mind starts to spiral—racing with everything that could go wrong. And you just can’t shake the sense of doom hovering over you.

It's 2 a.m. You've tossed and turned for what feels like forever. And now you're lying there, wide awake, wondering:

Now you’re spiraling.

• “They made me feel like crap.”

• “I should’ve said something back.”

• “I can’t let it go.”

Brain: “Don’t worry, boss. I’ll keep pressing the worry button. I’ll hit replay all night long—no pause button included.” You: “Help… I’m drowning in this miserable feeling.”

Feeling anxious doesn’t always need a clear reason. Sometimes there’s a real, obvious trigger. Other times, your brain finds something—anything—to build tension around.

So… Who’s the Culprit?

Is it the feelings? The thoughts? The situation?

When you’re miserable with no clear reason—what’s actually driving the storm?

It’s often a mix: something happens, a feeling hits, and then your thoughts magnify it.

But what if the root of the emotion isn't what happened… but what you told yourself about it?

It seems the ancient philosopher Epictetus found the answer 1,700 years ago. —and now it's a cornerstone of Cognitive Behavioral Therapy (CBT):

“It’s not the events themselves that disturb us, but our thoughts about them.”

The essence of this wisdom is when you have these shitty feelings disturbing your peace it’s not only because what happened it is because how you think about what happened.

Jenny makes a mistake during a presentation. She spends the rest of the day thinking, “I ruined everything. Everyone thinks I’m incompetent.”

Emma doesn’t get a promotion she was hoping for. Instead of viewing it as an opportunity to improve, she thinks, “I’ll never be good enough to get promoted, I always fail.” Her thoughts about the failure hold her back from trying again.

Their thoughts are shaping their feelings, not the events themselves.

What If Your Thoughts Are the Real Culprit?

When you’re feeling anxious, you might think, “Well, of course, I’m stressed out—there’s a reason! I’m late for something, or I have a tough decision to make.” Fair enough.

But what if the true source of the panic in your chest—is the story you're telling yourself about those challenges?

So, Was Epictetus Right?

Yes. Epictetus was right. Our thoughts shape our emotions much more than our emotions shape our thoughts. In a world where stress, anxiety, and negative emotions are at an all-time high, this simple shift in mindset can be a game-changer. Research done by Feeling Great app using statistical modeling shows that your thoughts influence your emotions far more than the other way around.

So, that little voice inside your head that says, “I’m a mess” or “This isn’t going to work out” is, in fact, shaping your emotions more than you realize. It’s the source of the emotional storm.

 What Happens When You Change Your Thoughts?

So, what does this mean for you? It means that you’re not stuck in your emotional state. You have the power to change how you feel just by changing what you think.

You Have More Control Than You Think

Here’s what happens when people begin to shift their thinking: Even without completely eliminating negative thoughts, just learning to challenge them changes how they feel.

So yes—you’re not stuck. You have the power to redirect your mental track.

Try This: A Thought Shift in Real Time

You’re spiraling. Imagining worst-case scenarios. Feeling that anxious buzz take over.

Pause.

Take a breath and ask, "What’s the worst that could actually happen?”

Often, it’s not that scary. Maybe you mess up slightly. Maybe someone doesn’t respond the way you hoped. But you’ll survive—and grow.

Now shift the question: “What’s this trying to teach me?”

Instant mindset change. Instant emotional release.

You Are the Boss of Your Brain

Anxiety thrives on uncertainty. Most of the things you worry about never actually happen.

So, the next time you feel that familiar tightness in your chest, ask yourself:

• “Am I reacting to reality or to a story my brain is telling me?”

• “What’s the actual fact… and what’s my fearful assumption?”

Change your thoughts. Change your feelings. Change your day.

We spend so much time trying to control situations and outcomes, when the real power lies in how we frame them inside our minds.