Some anxious thoughts respond well to being gently challenged. For example, you might have the thought: “I’ll get nervous, people will see, and they’ll think something’s wrong with me.” After examining the thought, you respond: “Actually, most people understand nervousness. They’re more likely to have empathy, not judgments.” You feel like it’s mostly settled, and you’re able to move forward.

In a riptide, it’s instinctive to fight the current and head straight for shore. But that only leads to exhaustion and being pulled further out. A practiced swimmer takes a different path. They pause and breathe, calming the urge to fight the current. They move with it, trusting they’ll reach a place where they can turn safely toward shore. It’s