“Worry pretends to be necessary – but it never actually helps.” –Eckhart Tolle
Have you ever noticed how worry seems to sneak in at the worst possible time—bedtime, an important meeting, or when life finally slows down? As a therapist providing anxiety therapy in Charleston, I often tell clients that worry isn’t the enemy. It’s our mind’s way of trying to keep us safe, even when it overdoes it.
The problem comes when worry takes the wheel and refuses to give it back. That’s when we feel restless, tense, and stuck in a loop of “what-ifs.”
Let’s look at three ways to gently take back control from your anxious thoughts.
1️⃣ Name the Voice of Worry
When anxiety feels constant, it helps to recognize that the voice in your head isn’t you—it’s a protective part of you that’s scared something will go wrong.
Try saying quietly to yourself, “Thank you, Worry, for trying to help—but I’ve got this.”
Naming it creates just enough distance to regain perspective.
Clients often find that giving worry a personality (even a silly one) reduces its power. It’s no longer an invisible force—it’s just a part of your mind doing its job a little too enthusiastically.
2️⃣ Ground in the Present Moment
Anxiety lives in the future; calm lives in the present.
When your mind spins out, use your five senses to re-anchor yourself:
See: Notice five colors around you.
Hear: Listen for three distinct sounds.
Touch: Feel your feet on the floor or your hands resting on your lap.
This simple grounding exercise signals to your brain, “I’m safe right now.”
The more you practice, the faster your nervous system learns to settle.
3️⃣ Limit “What-If” Rehearsals
Your brain can’t tell the difference between a real threat and an imagined one. Every “what-if” scenario floods your body with stress hormones as if the event were happening.
When you catch yourself rehearsing disaster, gently shift to “Even if.”
“What if I mess up this presentation?” → “Even if I stumble, I’ll recover and still be okay.”
This subtle change builds resilience and confidence instead of fear.
The Bigger Picture
Anxiety thrives in isolation. The more we keep it hidden, the louder it gets. Working with a trained therapist helps you unlearn old fear patterns and replace them with skills that restore balance. You don’t have to white-knuckle your way through every worry spiral—support makes the road smoother.
If you’re ready to feel calmer and more in control, therapy can help you retrain your mind to respond differently to stress.
Quercus Counseling — Serving adults and couples in the greater Charleston, SC area in person and virtually. Learn more at www.QuercusCounseling.com.
