Anxiety and Uncertainty: How to Manage Overthinking and Regain Control

Anxiety is a common experience, yet it can make us feel isolated as if we are the only ones going through it. At The Counselling, Mediation and Relationship Centre, we understand how overwhelming anxiety can be, especially when it stems from uncertainty and indecision.

Understanding Anxiety and Its Impact

Anxiety often arises when we fear the unknown. Our brains crave predictability, and when faced with uncertainty, we can spiral into overthinking and worry. This can lead to a range of physical and emotional symptoms, including:

• A racing or pounding heart
• Nausea or a tight feeling in the stomach
• Trembling or shaking
• Chest tightness or difficulty breathing
• Racing thoughts and constant overthinking
• Feeling on edge or overwhelmed

If you recognise these symptoms, you’re not alone. Anxiety can impact daily life, relationships, and overall well-being, but there are ways to manage it effectively.

How to Manage Anxiety and Overthinking

Think of anxiety as an overfed monster—when we give in to it too much, it grows and becomes harder to control. But when we learn to manage it, we can regain control of our thoughts and emotions. Here are some strategies to help:

1. Challenge Your Thoughts

Anxiety thrives on “what if” scenarios. When you catch yourself overthinking, ask:

• Is this thought based on facts or assumptions?
• What is the worst that could realistically happen?
• Have I faced similar situations before and managed them?
• What advice would I give to a friend in this situation?

2. Practice Mindfulness and Breathing Techniques

Grounding exercises like deep breathing, meditation, and mindfulness can help calm an anxious mind. Try:

• The 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale for 8.
• Progressive muscle relaxation to release tension.
• Mindfulness meditation to stay present and prevent overthinking.

3. Limit Information Overload

Over-researching decisions or endlessly seeking reassurance can fuel anxiety. Instead:

• Set a time limit for making decisions.
• Trust yourself and avoid excessive second-guessing.
• Reduce exposure to negative news and social media that triggers worry.

4. Engage in Healthy Activities

Anxiety is easier to manage when we prioritise self-care. Make time for:

• Regular exercise to release stress hormones
• A balanced diet and sufficient sleep
• Activities that bring joy and relaxation, such as hobbies or socialising

How Counselling Can Help

Professional counselling can be an invaluable tool in managing anxiety. At The Counselling, Mediation and Relationship Centre, we offer a supportive, confidential space where you can:

• Identify triggers and patterns that contribute to anxiety
• Develop personalised coping strategies
• Improve emotional resilience and problem-solving skills
• Address underlying stress, trauma, or co-existing conditions like depression

Take the First Step Towards Managing Anxiety

If anxiety is impacting your life, seeking professional support can be a transformative step. At The Counselling, Mediation and Relationship Centre, we provide compassionate, evidence-based therapy to help you regain control and feel more at ease.

📍 Visit us at: Shop 2/44 Ulong St Griffith NSW 2680, Australia 📩 Contact: donna@griffithcounselling.com 📞 Call: +61(402)625-887

You don’t have to face anxiety alone. Let’s work together towards a calmer, more balanced life.