A Closer Look at Anxious Thoughts
- Jul 21, 2025
- 4 min read
Sarah Fernandez, a distinguished Psychologist and Certified Youth Mental Health Specialist, is known for her work in empowering young minds. She is the founder of S. Fernandez Center for Wellness and the author of the journal books, Mindful Moments (2023) for children and Understanding Me (2025) for adolescents.
Sometimes, anxious thoughts seem to pop into your mind out of nowhere. One minute you're feeling okay, and the next, your head is filled with doubts, worries, and endless “what if” questions. These thoughts can be overwhelming and start to affect how you feel, behave, and see yourself. Let’s explore what these thoughts are and how they work.
What are anxious thoughts?
Anxious thoughts are the mind’s way of responding to situations it believes might be threatening or stressful. These thoughts often show up as:
Overblown fears: “If I mess up once, everything will fall apart.”
Self-doubt: “Nobody wants me around.”
Repeating worries: “What if I get sick? What if I fail? What if something bad happens?”
Fear of the future: Obsessing over things that haven’t happened yet
These thoughts can sound very real and urgent, even though they’re usually based on imagined outcomes, not facts. That’s because your brain is reacting to a perceived threat, not a real one.
Where do these thoughts come from?
The part of the brain responsible for anxious thoughts is called the amygdala, your brain’s internal alarm system. Its job is to scan your surroundings and react quickly to danger.
Here’s the catch: the amygdala cannot accurately differentiate between genuine threats (such as a fire) and non-life-threatening stressors (like public speaking or exams). Consequently, it may trigger the body's alarm system even in non-threatening situations. So, it might sound the alarm for things that aren’t truly dangerous.
This leads to:
Racing thoughts like “I can’t handle this.”
Body reactions like sweaty palms, shaky hands, or a fast heartbeat.
Your brain is trying to protect you, but it ends up overreacting.
How do anxious thoughts affect you?
When these thoughts take over, they can impact you in lots of ways, such as:
Lowering your confidence: You start believing “I’m not good enough.”
Making you avoid things: You might skip school, withdraw from others, or stop participating in activities you once enjoyed.
Interrupting your sleep or concentration: Your mind keeps racing, even when you’re trying to relax.
Causing physical symptoms: Headaches, stomachaches, or muscle tension.
And here’s the tricky part: the more attention you give these thoughts, the more powerful they become. This creates the anxiety loop.
Understanding the anxiety cycle
Here’s how the anxiety cycle works:
1. The trigger
2. Something stressful or uncomfortable happens (e.g., a test, a social event, or a conflict).
3. The thought
4. You think something like: “What if I fail?” or “Everyone is going to laugh at me.”
The physical reaction
1. Your body kicks in with anxiety symptoms: racing heart, upset stomach, fast breathing.
2. Avoidance or overthinking
3. You might avoid the situation or go over it repeatedly in your mind.
4. Temporary relief, long-term problem
5. Avoiding the situation might make you feel better for now, but it teaches your brain that the anxious thought was correct, so the cycle repeats itself next time.
Breaking the cycle: How to handle anxious thoughts
You don’t have to believe every thought that pops into your mind. Here’s a simple 3-step strategy to help you take back control:
Step 1: Notice the thought
Pay attention when an anxious thought shows up. Label it:
“This is an anxious thought. My brain is warning me, but it doesn’t mean something bad will happen.”
Step 2: Question the thought
Ask yourself:
“Do I have proof this will happen?”
“What else might be true?”
“What would I say if a friend told me this?”
Step 3: Shift the thought
Replace the negative thought with something more realistic:
“This is tough, but I’ve managed tough things before.”
“I feel nervous, and that’s okay. It doesn’t mean I’ll fail.”
“People probably aren’t thinking about me as much as I think they are.”
Just because you think something doesn’t make it true. Your thoughts are not facts.
They’re just mental noise, and you can learn to filter what’s helpful from what’s not. Anxious thoughts can feel overwhelming, intense, and convincing, but they don’t define who you are. With the right tools, practice, and support, you can train your brain to react differently and feel calmer in challenging situations. You’re not alone in this. Anxiety does not get the final word.
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Read more from Sarah Fernandez
Sarah Fernandez, Psychologist & Youth Mental Health Specialist
Sarah Fernandez, a Psychologist, discovered her passion for youth mental health after witnessing her younger sister struggle with anxiety and panic attacks. Seeing her sister suffer in silence ignited Sarah’s desire to understand what was happening beneath the surface. She dedicated her studies to exploring mental health and brain development in children and adolescents. Today, she is committed to giving a voice to young people like her sister, ensuring they are seen, heard, and supported.
