Helene Zupanc has been a Licensed Professional Counselor (LPC) certified in the state of Arizona for over 20 years. She holds both a Bachelor of Science in Special Education and a Master of Education in Counseling from Northern Arizona University. She currently specializes in treating individuals with OCD at Outsmarting OCD. Helene is also the coauthor of the recently published book titled Sticky Note Mantras. The book explores the power of mantras to redirect thoughts and promote mindful living, featuring the most impactful wellness strategies she has used both personally and professionally.
Article4 min read
Thoughts Are Just Thoughts: How to Calm an Anxious Mind
- Helene Zupanc LPC
- Michael Stein PsyD
- Oct 1, 2025
- 4
Thoughts are just thoughts. At face value, this might sound like an obvious statement. But if you’ve ever grappled with an anxious mind, you’re already familiar with the power thoughts can hold over our mental well-being.
What are Anxious Thoughts?
Anxious thoughts are just your brain’s way of trying to keep you safe. Everyone experiences them. It’s part of the brain’s job to remember situations that felt uncomfortable and warn us so we can steer clear of them next time. The catch? Our minds often go into overdrive and think in “all or nothing” mode. So, instead of recognizing something like public speaking or opening up to someone new as just a little uncomfortable, the brain flags it as a full-blown emergency.
Anxious thoughts are thoughts your brain sends that are not based on facts, but feelings. They are not trustworthy. And most importantly, they should not be considered meaningful.
How to Get Rid of Anxious Thoughts
Calming an anxious mind becomes an uphill battle when you take the approach of trying to stop anxiety thoughts completely. Negative thoughts will always exist within your mind; it’s simply part of the human experience. A better approach is to reframe the thoughts that give you anxiety in a way that gives them less power.
Writing Exercise: Reframe Your Anxious Thoughts
| Step | Example |
| Identify what’s triggering your anxious thoughts. Write down the ‘who’, ‘what’, ‘where’, or ‘when’ that is currently fueling your anxiety. Next, write down the thought or belief surrounding it that makes you feel anxious. | The weekend is approaching, and I have too much to do: clean the whole house, buy groceries, do the family’s laundry, prepare meals for the week, and the list goes on. My brain is telling me I can’t do it, and I will be a failure if I can’t get it all done. I tend to tie my self-worth to how much I get done. |
| Explore and challenge the origin of your thoughts. Can you trace your anxious thoughts back to a root cause? What logic can you apply to challenge the assumptions behind them? | My belief stems from watching my mom do everything growing up. I want to be the same way. I know I’m still valuable no matter how much I get done. |
| Make a list of ways you can practice being aware of your own body. This helps you more accurately acknowledge your thoughts and feelings. | I will take a deep breath and focus on my posture whenever I feel an anxious thought taking over. I’ll do some light stretching to relax my neck every hour. |
| Come up with an image to visualize separating from your thoughts and feelings. Describe it as vividly as possible. Refer back to it when you notice anxious thoughts collecting in your mind. | My anxious thoughts are like a deep blue river flowing gently away from me. I’m letting them go and not holding onto them as the truth. |
| Brainstorm healthy words or phrases to use as mantras. Repeat them to yourself when unwanted thoughts and feelings occur. | Life is not about perfection. Just don’t stand still - based on the Chinese proverb “Be not afraid of going slowly, just don’t stand still!” One thing at a time - because even Wi-Fi gets slow when overloaded. |
Once you have done this process a few times, you’ll find it easier to do it again! The more you repeat your mantras to yourself, the stronger they will become, creating new neural pathways in your brain. Post your mantras anywhere & everywhere on sticky notes to give yourself a visual reminder.
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