During periods of forced and turbulent life changes, the nervous system remains in a state of heightened alert, and the brain constantly scans reality for threats. As a result, anxious thoughts may appear more frequently and feel especially convincing. This is a natural response to prolonged (cumulative) stress. However, when these thoughts become excessive or persistent, they can be exhausting and make recovery more difficult.

Anxious thoughts are often perceived as facts, while in reality they are only internal assumptions (mental hypotheses). They can increase physical tension, affect emotions and decisions, and lead to avoidance or constant worry.

It is important to remember: our thoughts are not our reality, and we can learn to relate to them differently.

CBT technique: distancing from an anxious thought

We suggest a practical technique from cognitive behavioral therapy (CBT) that helps reduce anxiety intensity.

Steps:

1. Notice the anxious thought.
2. Write it down or clearly formulate it in your mind.
3. Rephrase it starting with: “I have a thought that…”
4. Add a reminder: “But this is only a thought, not a fact.”

Example:‍

Instead of: “I won’t get the job.”
Try: “I have a thought that I won’t get the job because of my lack of experience. But this is only a thought, not a fact.”

Notice how your level of tension, body state, and breathing change after this reframing.

Why does it work?‍

This technique creates psychological distance between you and the thought. You are no longer “inside” it but observing it from the outside. This reduces emotional intensity, restores clarity of thinking, and brings back a sense of control and choice.

Anxious thoughts can be intrusive and exhausting, but that does not mean you have to believe them or let them control your life. Use this technique whenever you notice anxiety “taking the wheel.” Turn off “autopilot” and switch to “manual mode.” Over time, this creates more inner space, calm, and self-support.

The Empower HUB project is implemented by HUG and partners. Co-funded by the European Union through the Asylum, Migration and Integration Fund (AMIF).Please note: This is a translation from Ukrainian. Always verify the information on official government resources.