How To Naturally End Anxious Thoughts, Worry And Emotional Overwhelm In A Matter Of Minutes?

There a millions of people in the world who are being tormented and restricted on a daily basis by relentless patterns of repetitive, stressful and anxious thoughts.

You know what it is like, you learn of something that you have to do, something grabs your attention or maybe you have an idea or there is something you want to do. 

But, almost immediately, those old anxious thoughts pop into your mind and cause you endless stress and anxiety, which prevent you from doing all the things that you want to do or say.

The reason for all those anxious and worry thoughts, is because our minds are wired up to think the worst case scenario, first; then our mind reacts as if that imagined threat is real.

Evolution has designed your emotional part of your brain to try and prevent you from doing any thing that makes you feel anxious, uncomfortable or afraid or prevent you from experiencing a negative, difficult or scary situation, twice.

Our brain are been designed to protect us, from anything that has previously caused us physical or emotional pain, discomfort or upset or anything that might causes us any suffering, pain or upset.

The reason for this is because; our brains primary job is to move us away from pain and move us towards safety or anything that gives us pleasure. 

This safety protection mechanism, is helpful, if there is a real genuine risk or threat, but it is not helpful, when your fight or flight response is being constantly activated in the absence of any real danger or risk.

Fear and anxiety are strong emotional and physical response, that we don't like. 

But in order to grow, build your confidence, take on new challenges, build your social or physical skills, overcome your fears, or do the all those things that you really want to, do with your life, career, goals or relationships.

You are going to have to stop avoiding situations or using safety tactics, stop shying away from things that make you feel uncomfortable and you're going to have to start stepping out of your comfort zone and learn yourself, how to handle and be OK with uncertainty and the not knowing. 

This also means, that you're going to have to begin doing all those things, that you dread, that you find difficult or what make you feel anxious or uncomfortable.

Otherwise, you will never overcome your fears and anxieties and you will struggle to all those things, that you know you want to do.

The big problem, most people have with facing the things and situations that scares them or makes them feel uncomfortable, is;

They want to feel comfortable and relaxed, before they face their fears, do new things, step out of their comfort zone, or take on new challenges.

There are many techniques that you can do. That will help you relax and reduce your fear and discomfort levels, and relaxation and having a positive and calm, physiology, will significantly reduce your levels of anxiety.

But, at some point, if you want to build your confidence, step out of your comfort zone, overcome your anxiety and do all the things, that will make you better your life. 

You will need to know, how to manage, reduce and overcome your anxiety, anxious thoughts and imaginings.

The reason why you are finding it so hard and difficult, to manage your anxious thoughts, change and do all the things that you truly would love to do, is because:

Your mind, does not like change, it has evolved to protect you and stop you from changing or stepping out of your comfort zone and it will do everything in its power to do this.

To grab your attention, your mind will use strong and intense emotions and scary projections in your mind.

Inorder, to prevent or stop you from doing anything that it perceives might hurt you or prove difficult to, physically, personally or emotionally.

The truth is, it is better do have a go, even if you feel uncomfortable and even if you do it badly, than to not do it at all.

How many times have you, talked yourself out of doing or attempting things, because it makes you feel uncomfortable?

How many times have you hesitated, played it safe or avoided doing something or saying something, because of how you thought and felt?

Sometimes we overthink things too much, which causes us to hesitate, back off or avoid, doing the things that we want or know we have to do.

Our fight or flight response is automatic and habitual and even though we want to change, feel comfortable or do the things that we want.

If we overthink, react badly to our thoughts, try to suppress or resist our thoughts or pause or hesitate, for a few seconds. 

It sends a stress signal to our brain, our brain then suddenly becomes on high alert to danger, which triggers chemical and stressful symptoms in our body.

You will then switch from an external perspective to an internal perspective and your brain will create thoughts and imaginings of what it perceives might happen or go wrong.

Which will activate a vicious pattern and cycle of endless anxious thoughts, feelings and imaginings.

All time you are stuck in this stressful and anxious state, your brain will totally, exaggerate and magnify the risk and dangers.

To try and protect you, get you to avoid the perceived risk or to try and make you escape from the potential, but only imagined threat.

What most people, do not realize is. You have a few seconds buffer, where you can quickly change the way you respond, where you can rewire your brain, preventing all that endless stress, discomfort and anxiety.

Fear and anxiety are emotion and physical response that all people feel at some points during their lives.

Therefore, you cannot escape or stop it, because it is programmed into your genetic makeup, but once you learn how to manage your fearful and anxious thoughts and responses.

You will have learned a valuable skill, that will allow you to train your brain, to only react with fear and anxiety when it is absolutely necessary, meaning no more long periods of stress and anxiety.

The techniques on this page will, show you how you can quickly, move along any troublesome and repetitive anxious and worry thoughts, allowing you to return back to a state of inner calm and peace.

Always, remember, that an anxious thought is not a certainty, it is just a negative projection of the outcome that you don't want to happen.

Your emotional mind is capable of attaching feelings to just about anything.

Common causes of anxious thoughts are:

  • Work
  • Health
  • Relationships
  • World events
  • Negative bad memories
  • Things going wrong
The bad side of anxious thoughts are. They can actually cause us more health problems and other negative experiences.

There is an old saying that states.

"We tend to create and attract more of the things that we fear the most.

Join a community where thousands of other people have successfully overcome their anxiety and receive professional help to End Panic Attacks And General Anxiety

Managing anxious thoughts

The thoughts that terrify us are not fueled by some unknown force, they are our own responses. 

We empower them and equally we dismiss them. 

The very act of trying to push these intrusive thoughts away and then understandably getting upset will cause you to resist the thoughts and we all know what we resist persists.

It’s like saying to your mind over and over again “whatever you do‚ do not think of pink elephants‚” and guess what? 

You can’t get a single thought in that is not related to pink elephants.

As long as you struggle with the thought‚ your mind like a bold child will keep returning to it. 

This is not to say your mind is maliciously working against you. It is better to compare the mind to a radar scanner that picks up on thoughts within us that have high levels of emotional reaction connected to them.

To not react emotionally to intrusive thoughts you need to learn to dis-empower the “fear factor” of the thought; then you must accept and be comfortable with whatever comes to mind. 

Don’t hide from or push the anxious thoughts away.

So to take an example:

Say you have fear “X” going on in your mind. 

That fear can be virtually anything your mind can conceive. You know the thoughts are not a realistic fear‚ and you want them to stop interrupting your life.

Next time the fearful thought comes to mind‚ do not push it away. This is important.

Tell yourself that that is fine and that the thought can continue to play in your mind if it wishes‚ but you are not going to give it much notice and you are certainly not going to qualify it by reacting with fear. 

You know in your heart that the thought is very unlikely to happen. 

You have a deeper sense of trust and will not be tossed around emotionally all day by a thought. Say to yourself:

Well that thought/fear is a possibility‚ but it is very remote and I am not going to worry about that right now. Today I am trusting that all is well.”

What is of key important is not to get upset by the thoughts and feelings as they arise. To avoid any fearful emotional reaction to the fear/thought give the fear some cartoon characteristics.

Imagine‚ for example‚ it is Donald Duck telling you that “Something awful is going to happen. Aren’t you scared?” 

Give the character a squeaky voice and make it a totally ridiculous scene. How can you take seriously an anxious duck with his big feet? 

This use of cartoon imagery reprograms the initial emotional reaction you might have had to the thought and eliminates any authority the thought may have over you. You are reducing the thought’s threat. 

When that is done‚ move your attention back to whatever you were doing. Remember‚ you are not trying to push the thought away or drown it out with some outside stimulus.

This takes practice in the beginning‚ but what will happen is that you will find yourself checking how you think/feel less and less during the day‚ and as it does not have a strong fearful emotion connected to it‚ your mind will not be drawn to troublesome intrusive thoughts. 

To put in another way‚ the thought becomes unstuck and fades away because the emotional reaction has been neutralized. 

In fact‚ that is the first step to moving away from anxious thoughts — neutrality. It is as if your mental energy was spinning in a negative cycle while you were caught in the anxious intrusive thoughts. Now‚ you are learning to stop the negative cycle‚ and move into neutral (see illustration below).

From this new position of neutrality‚ you will experience a much greater sense of clarity away from the confusion of an overanxious mind. 

Moving into this mindset of neutrality is your first step. Thoughts generally lead us in one direction or another — a positive cycle (peace/sense of control and order) or a negative cycle (anxiety/ fear/ disorder). 

The next step is to adopt a relaxed, peaceful state of mind and move your energy into a positive cycle of thinking.

Neutral thoughts to have in your mind

You might have wondered why it is that some people seem more susceptible to worries and unwanted intrusive thoughts than others. 

You now know the answer to that. The difference is that the people who seem carefree are the ones who are not reacting with a strong fearful emotion to an anxious thought.

These people see the same array of thoughts as an anxious person‚ but they do not make a fearful thought a part of their lives

They dismiss the thought or laugh it off and have a sense of trust that things will work out fine. They see no point in reacting with fear to these thoughts‚ and that ensures the thought has no power or authority over them.

You may feel that you are by nature an anxious person and that you will always react with fear to these thoughts because you have done so for years. That is not the case.

Continuous or obsessive anxious thinking is a behavioral habit‚ and just like any habit it can be unlearned. 

I have outlined the quickest and most effective way to do this by using a unique shift in attitude. You can undo years of anxious thinking and reduce your level of general anxiety very quickly. 

All it takes is practice.

End Anxious Thoughts In 4 Easy Steps

After having visited my site I can almost imagine what your repetitive anxious thought might be.

Maybe it’s a fear of:

  • -a panic attack
  • -never being free of general anxiety
  • -a bodily sensation that worries you
  • -a fear of losing control to your anxiety

My name is Barry McDonagh and I have successfully taught thousands of people in over 30 different countries, how to end general anxiety and panic attacks.

Whatever your particular fear is, I want to share some tips and techniques with you over the coming days that will not only help you end these fears but also reduce your general anxiety level dramatically.

After many years of coaching people to be anxiety free, I have noticed that those who experience panic attacks or general anxiety almost always deal with the frequent occurrence of anxious thoughts.

Anxiety has a sneaky way of seeding doubt regardless of whether the fear is rational or irrational.

So what can be done for people who suffer from repetitive anxious thoughts?

To begin, lets look at how an anxious thought is powered and then I will demonstrate how to quickly eliminate the intensity of the thought.

Say for example you are going about your daily business when an anxious thought enters your mind.

Whatever the nature of the thought, the pattern that follows is usually quite predictable.

The anxious thought flashes briefly in your awareness and as it does so you immediately react with fear as you contemplate the thought. 

The fearful reaction you have to the thought then sends a shock-wave through your nervous system. You feel the result of that fear most intensely in your stomach (due to the amount of nerve endings located there).

Because of the intense bodily reaction to the thought you then get sucked into examining the anxious thought over and over.

The continuous fearful reaction you have to the thought, increases the intensity of the experience. 

The more you react, the stronger the thought rebounds again in your awareness, creating more anxious shock-waves throughout your body. This is the typical cycle of anxious thoughts.

For some it feels like the anxious thoughts are hijacking their peace of mind.

Because of the reaction you are having, you may continue to spend the rest of your day thinking about the anxious thoughts you experienced.

“Why am I thinking these thoughts?” “Why can’t I shake off this eerie feeling?”

The harder you try not to think about it, the more upset you become. It is like telling someone

‘Whatever happens do not think of a pink elephant’.

Naturally enough it’s all they can think about. That’s the way our brains our wired.

So how can you eliminate these unwanted anxious thoughts?

To begin with:

  • -when you start to experience anxious thoughts, it is very important not to force the thoughts away.

Let the thoughts in. The more comfortable you can become with them, the better. These thoughts will never go away fully but what you can learn is to change your reaction to them.

By changing your reaction to the anxious thoughts you become free of them.

Once you establish a new way of reacting to the thoughts it does not matter if you have them or not. Your reaction is what defines the whole experience (and that applies to almost everything).

Everybody experiences fleeting thoughts that many would consider scary or crazy. 

The difference between most people and somebody who gets caught up in them, is that the average person sees them for exactly what they are, fleeting anxious thoughts, and casually ignores them.

The anxious person is at a disadvantage as they already have a certain level of anxiety in their system.

The thoughts easily spark feelings of further anxiety which builds into a cycle of fear. You break the cycle by changing how you react to the fearful thought.

Here is an example of how to approach this:

You are enjoying the way your day is going but then all of sudden a fearful thought comes to mind.

Before you would react with anxiety to the idea and then try to force that thought out of your mind.

This time, however, say:

“That’s a fear of X. I could worry and even obsess over that, but this time I’m going to do something different. I’m not going to react to it. I’m also not going to try and stop it either. I’m just going to label the thought and not react.”

Then the thought comes again with more intensity and possibly with new ‘scary’ angles you never considered. When this happens you do exactly the same. As if you were observing a cloud passing overhead, you simply

  • -Observe it,
  • -Label it (fear of whatever), then
  • -Watch it as it passes by with no judgment.


  • -Move your attention on to what you were doing.

Observe, Label, Watch, Move on

See the anxious thought for what it really is: -one of the thousands of fleeting sane and insane thoughts every one of us experiences daily.

If you are a more indoors type of person then instead of thinking of the thoughts like clouds passing in the sky, you might try imagining a large cinema screen and the anxious thoughts are projected out onto the screen in front of you. Play around with this approach. Find what works for you.

The key thing to remember is to:

Observe, Label, Watch, Move on

By practicing this approach you gradually stop reacting with fear to the thought and you learn to treat it as nothing more than an odd peculiarity.

When you are at a stage where you are comfortable doing the above exercise and you feel you are making good progress, then try this additional step:

Actually invite one of your more regular fearful thoughts in.

Call the fear to you, say you just want it to come close so you can observe it.

It may seem like the last thing you would wish to bring upon yourself, as you don’t particularly enjoy these thoughts but this approach can be very empowering. You are now calling the shots. You actually invited the issue in.

By doing this you are discharging the dense vibration of fear surrounding the anxious thought. That fear was sustaining itself on your resistance, -the idea that you could not handle these thoughts.

The fear quickly evaporates when you turn around and say “yes of course I can handle these thoughts.”

Fear intensifies when we pull away from it. Anxious thoughts become a mental tug of war if we struggle with them.

It is the mental struggle of pulling against the anxious thoughts that creates the inner psychological tension.

The inner tension is fueled by thoughts like:

  • “I can’t handle to think about this -please go away”
  • “I don’t like that thought- I want it to stop!”

Take a different stance. Invite anxious thoughts in. Willingly sit with them, label them and do your very best not to react.

Yes, it does take practice but very soon you find yourself in a unique position of control. You are no longer a victim of fearful thinking but a decision maker in what you will or will not be concerned about.

As with every technique there is always a level of practice involved in the beginning. Initially you start observing but then suddenly get anxious about the fearful thought. That’s very normal in the beginning.

Keep at it. Practice and you will quickly see how less impacting those fearful thoughts become.

Do not let your mind trick you into believing that your anxiety is something you will always have to struggle with. That is simply not true.

Not alone is it possible to control the occurrence of anxious thoughts but I can teach you how to end panic attacks and general anxiety if that is your goal.

You can have the life of your dreams. Anxiety does not have the right to steal that hope from you.

I’m going to e-mail you my mini series. It will help reduce anxiety levels significantly.

Some of this information forms a small part of the Panic Away Program. 

My full program eliminates panic attacks and general anxiety very quickly and has proved highly successful with both long and short term sufferers of anxiety. The results speak for themselves.

Anxiety and the mind, body connection

Because of the mind and body connection.

You cannot logically reason with your anxious or worried mind. 

When you body is stuck in a state of emotional and physical imbalance of anticipation of danger.

What this means is.

If you're standing or sitting in tense or shortened out of alinged postures or you're experiencing high levels of stress and adrenaline.

Because your muscles and physiology are linked to your survival fight, flight, freeze response.

Your emotional part of your mind.

Will recieve and interpret this feedback as something bad is looming or there must be a threat in your surrounding environment.

Because from your emotional brains perpective and understanding.

Why else would your body be primed and ready to either fight or run away.

Because your senses will not be able to locate the perceived threat, because externally there isn't one.

Your emotional brain will begin to search through your bad or negative memories to try and match up a threat to your stressful and tense emotional state.

Eventually your mind will turn inwards and your anxious thoughts and feelings will become the threat that needs avoiding or defeating.

Because of this. Anxious people spend much of their time going around and around in circles trying to escape from or trying defeat their own fearful thoughts and feelings.

This works the other way around as well.

If something externally suddenly grabs your attention.

Or you learn that you have to do something or you know that you have to attend an event or social situaion that you would normally find stressful and challenging.

Then this can trigger of your fight or flight, stressful response as well as causing your muscles to tighten.

The moment you start to relax yourself. 

Your emotional mind will start to switch off your fight or flight response and you will return back to your natural calm and safe mode.

The thing with anxiety.

You cannot be confident and operate effiently.

If your body is tense and stressed and your mind and sense are  frantically scanning your surrounding environment or your bad emotional memory files to try and seek out a threat that does not really exist.

The best way to treat anxiety is to work on changing your feelings and state.

Each time you feel stressed or tense, or both.

This is an opportunity for you to consciously make an effort to relax.

Do not fight your anxiety and feelings.


Immediately focus on relaxing your mind and body.

Take some slow deep breaths.

Make the out breath longer than the in one, and push your stomach all the way out.

Always greet, anxiety and feelings of discomfort with a smile.

Relax your shoulders and release any areas' of tension.

You can distract yourself by humming or singing a happy tune to yourself or you can imagine yourself on a beautiful tropical beach.

Focus on, what you can

  • See
  • Hear
  • Feel
  • Smell
  • Taste
It can be hard at first because your mind will try and force you to focus on the uncomfortable feelings, but perservere with it, and things will get easier and better.

The above article will help you deal with your anxious thoughts.

All you then have to do is work on reducing your stress. Releasing your tension and developing your natural poise and balance.
Dealing the what if thoughts

What if, what if never happens?

What if, what if does happen, but it is not as bad as I thought or imagined?

One of the biggest causes of anxiety are those fear provoking what if thoughts and questions?

The thing with anxiety is that it can only exist is the past or the future.

Such, as: 

Anxiety, can be associated with a negative past experience or it could be triggered because you are worried about what might happen, or what might go worng in the future.

The next thing to realize is.

The past and the future doesn't even exist, accept in your mind. 

Therefore, the only thing that is really, real to you, is the now.

And, when you're focused in the now, you will be free from anxiety.

The past has gone, and the future is always in the future.

When you get to tomorrow, you are still in the now.

Therefore, the past and the future are just illusions of the mind.

The what if thoughts are always based on your mind looking into the future.

Most of the time, your mind is using your past to gauge your future, often due to a bad emotional traumatic experience.

However, you can create an emotional trauma and negative memory, through your imagination. 

The what if thoughts are your mind doing a kind of a risk assessment to help you avoid and potential risks.

Lets say for an example.

You were about to enter a derelict building.

Your mind might come up with those what if thoughts, such as:

What if the roof collapses?

This would help you to avoid, going into the building, because it might hurt you.

Therefore. The what if thoughts, have a purpose.

The trouble, with most what if thoughts are:

Most of them, do not represent, real life threatening dangers.

In fact most of our fears and anxieties, and all the what if thoughts are created internally.

Therefore the danger only exists in the mind.

Yet, the feelings and responses, still feel very real.

Emotions can be messages from the brain, that there is something we need to treat, overcome or our emotional needs are not being met.

The trouble with emotions is the can get out of control.

Learning to control is an important skill that is needed to help us feel calm, happy and balanced helping to promote good health and well-being.

Most people leave their what if thoughts unanswered.

This leads to uncertainty and more similar what if thoughts and imaginings, which triggers more stress, adrenaline and anxiety.

Never leave a what if thought or an imagining, unanswered.

If you know that there is no real physical risk or danger to you

You can reply to the what if thoughts with.

"So what " or "I can handle it"

"What, ever happens, I'll be OK"

You could, tell yourself.

"What if, everything goes well" or "What if, that doesn't happen"

Just focus on, changing the negative what if energy, to a positive outcome and a positve what if energy.

If there is a slight risk to your safety.

You could plan for any pitfalls or risks.

Then take and safety precautions, and then let it go.

You could imagine, things going well.

Acceptance, is often the first step to ending anxiety.


  • What is
  • What has happened
  • What might happen
Learn to accept the worst case scenario and deal with it or be OK with it.

Of cource, you don't want nothing to go wrong. 

But, you need to accept what ever it is, that is bothering you and be OK with it.

Always accept yourself, including your perceived weaknesses and trust in your ability to handling challenges.

Other things that will make anxiety more severe are stress and tension in the mind and body.

When our body is stressed or our muscles are tense. Our emotional mind will interpret that something bad is about to happen.


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