Two Thoughts that Fuel Anxiety
Two Thoughts That Fuel Anxiety
Ongoing anxiety often stems from a two-step mental process that happens so quickly, you may not even notice it:
Thought One
The Threat
Something happens, either an event or a thought surfaces. Your brain interprets it as a threat. You believe something important is at risk, and unless you act, a bad outcome is inevitable.
Thought Two
No Solution
Anything you try will fail or have little impact. Others can’t help or if you asked, it might harm your relationship. You’re convinced you lack the tools to prevent disaster.
These two thoughts fuel anxiety, keeping potential threats at the forefront of your mind. It can feel as though you’re constantly on high alert, avoiding situations or people, yet unable to calm your racing thoughts.
Reducing Anxiety
Restructuring the Two Thoughts
To reduce anxiety, it is helpful first to understand and then see how we might restructure unhelpful “threat” and “no solution” thoughts.
Understanding "Threat" Thoughts
People with anxiety are often highly intelligent and able to foresee multiple outcomes. However, they tend to focus on the worst-case scenario. While it’s true that forewarned is forearmed, just because a threat is possible doesn’t mean it’s probable.
Our thoughts can act like microscopes, magnifying problems until they seem overwhelming. Intrusive thoughts insist, "This is a big deal, and it could ruin your life." Over time, shame can creep in, making you feel broken for even having these fears. What starts as vigilance can quickly spiral into a crisis of identity.
Restructuring "Threat" Thoughts
One way we restructure threat thoughts in therapy is to be curious about the thoughts. While anxiety can blow problems out of proportion (maybe the next summer blockbuster: Honey, I Blew Up the Problem), the thoughts aren’t indestructible. By asking thoughtful questions, you can challenge these exaggerated fears. Examining the evidence and testing new ideas can reveal that some threats are far less likely than they seem. And even when problems are real, their consequences may not be as catastrophic as you fear.
As a therapist, I might ask, “If the worst-case scenario happens, and you’re still standing, what does the problem look like then? Is it still a problem?”
Understanding "No Solution" Thoughts
The second thought tells you that you lack the resources to solve the problem. It convinces you, "You don’t have what it takes to get through this." The physical sensations that accompany anxiety—like body tension and a sense of doom—can reinforce this belief. Everything inside you screams, “I can’t handle this. It’s too much.”
Restructuring "No Solution" Thoughts
Growth happens when we focus on strengths, not weaknesses. A skilled therapist will help you rediscover the abilities you’ve overlooked. Recognizing your strengths is crucial in building self-efficacy, the belief that you can handle challenges. As a therapist, I make it my mission to help clients see their competence and worth. They often realize they’re more capable than they thought—and much more enjoyable as individuals.
You Are More than Your Thoughts
Understanding the underlying patterns of anxiety—those "threat" and "no solution" thoughts—allows you to challenge them and replace them with more balanced, realistic perspectives. Anxiety is not a reflection of weakness; it’s a signal that your body and mind are asking for attention and care.
