Changing Anxious Thoughts
Author: Dr. Vrolijk | Updated: August 23, 2025 | Disclaimer | Review Process | References
Your brain is trying to protect you. That’s why it imagines worst-case scenarios about your health and sends warning signals about medical situations. But sometimes, your mind makes things seem more dangerous than they actually are.
Recognize any of these?
- Convinced every new symptom means something terrible
- Spiraling while waiting for test results
- Dreading medical appointments days in advance
- Replaying medical conversations and worrying about what was “really” meant
- Unable to stop googling symptoms or reading about diagnoses
- Avoiding healthcare because anxiety feels overwhelming
This guide helps you work with your anxious thoughts rather than fighting them:
- Learn which thought patterns make health situations feel worse
- Practice asking questions that help you see the full picture
- Distinguish between worries that need reframing and concerns that need a plan
- Try grounding techniques that work for your body
- Know when it’s time to get additional support
On This Page:
How This Works
The tool below is an adaptation of cognitive reframing, a strategy used in cognitive behavioral therapy (CBT) that research shows helps reduce medical anxiety.
Thought Patterns that Make Everything Seem Worse
Catastrophizing
When you think something is worse than it actually is.
I sprained my ankle. It’s still swollen after a month. I do too much and it gets more swollen. So, I start to think my ankle will never get better. I won’t ever be able to run again, and will always be in pain. (Which are real thoughts I’m dealing with).
I overdid it, so my ankle is more swollen. I just need to rest. It’s slowly getting better.
Overestimating Probability
When you think something bad is more likely to happen than it actually is.
My doctor tells me to take a new medicine for my allergies. I can die if a bee stings me and this medicine will help. I read the side effects and reviews online. Some of the side effects are scary. So now I’m worried I’ll get the side effect. So, I don’t want to take it. (Again, real thoughts I’ve had)
There’s a small chance I’ll have that side effect. And, if I do, it’s okay. It goes away when I stop the medicine. Plus, I could die if I’m stung by a bee. But, the side effect feels more scary.
Mind Reading
When you think you can tell what someone else is thinking.
The doctor is just scheduling the surgery as she would any other surgery. It isn’t because she secretly thought I should get it.
There’s a small chance I’ll have that side effect. And, if I do, it’s okay. It goes away when I stop the medicine. Plus, I could die if I’m stung by a bee. But, the side effect feels more scary.
How Reframing Works
When you can figure out what’s actually going on, you can feel less anxious. It also helps you focus on the things that you need to do something about. The point is not to discount everything you’re worried about. But to look at it and see what’s real versus what’s your brain making things seem worse.
When to Use It
This works best when you have time and aren’t so anxious you can’t think. As you practice, you’ll be able to do this in more and more situations. When you’re very anxious, your brain can’t think clearly. It thinks it has to only focus on danger.
How to Do It
Name Your Worry
- Take a moment to notice what you’re worried about
- Write it down in a simple sentence
- Example: “I’m worried the doctor will judge me”
Question Your Worry
Pick one or two questions to ask yourself:
- “What facts show this worry might not be true?”
- “What would I say to a friend with this same worry?”
- “If this did happen, how would I handle it?”
- “Am I overestimating how likely this bad outcome really is?”
- “What can I actually control in this situation?”
Common worry patterns include overestimating danger, catastrophizing, or all-or-nothing thinking.
Is There a Different Way to See It?
Try one of these thought-starters to help you:
- “Another way to look at this could be…”
- “One thing I know for sure is…”
- “The facts of the situation are…”
- “A more supportive thought might be…”
Write down your new thought
Example: I’m worried the doctor will judge me → Most doctors want to help people. If I feel judged, I can ask questions. Or I can try a different doctor next time.
If your worry is based on facts (like needing to discuss real concerns with your doctor), focus on making a plan rather than changing the thought.
Take a Moment to Be Present
Choose one of these options that works for your body:
- Gentle breathing: Breathe at a comfortable pace that feels good for you
- Body awareness: Notice where your body touches the chair or floor
- Muscle relaxation: Gently relax your shoulders or unclench your jaw
- Grounding: Feel your feet on the floor or notice 3 things you can see
Do this for 30 seconds or longer, whatever makes you the most comfortable.
Quick Version
Name Your Worry
Notice what you’re worried about right now
Question Your Worry
Ask yourself: “Am I overestimating how likely this is?” or “What would I tell a friend with this worry?”
Is There a Different Way to See It?
Is this worry based on facts that need a plan, or can you think of a more supportive thought?
Take a Moment to Be Present
Choose what works for your body. You can take a comfortable breath, feel your feet on the floor, or gently relax your shoulders.
Examples
The Situation
Nick realizes he needs to get blood work done and immediately feels anxious.
Name Your Worry
Nick notices his anxiety and asks himself what specifically he’s worried about. He writes down: “I’m worried the blood draw will hurt and that I might faint.”
But then he digs deeper – why is he so worried? He realizes: “I’m worried that if I faint, I’ll be a bother to the nurses. And I’ll feel embarrassed.”
Question Your Worry
-
- You wouldn’t be a bother. Medical staff deal with people fainting all the time
- Even if you did faint, it would only last a few seconds and then it would be over
- The nurses have seen everything. They’re not going to judge you
Is There a Different Way to See It?
Nick tries to see this differently. He realizes: “Blood draws are quick. If I do feel faint, the nurses know exactly how to help. I would tell a friend they’re being brave.”
Take a Moment to Be Present
He feels his feet on the floor and takes three comfortable breaths, reminding himself: “I’m taking care of my health by showing up.”
The Situation
Maria has an appointment with a new specialist next week. She had some concerning test results and feels anxious.
Name Your Worry
Maria notices her anxiety and tries to name it. She realizes, “I’m worried the test results will show something serious is wrong with me.”
Question Your Worry
Maria asks herself: “What are the facts that might mean my concern isn’t true?”
- The doctor said we needed more tests, not that something was definitely wrong
- Many test results turn out to be nothing serious
But then she thinks:
- Actually, they wouldn’t have ordered these tests if there wasn’t some real concern.
- I have been having symptoms.
Is There a Different Way to See It?
Maria realizes: “This concern is partly anxious thinking. I’m assuming the worst when I don’t actually know the results yet. But it’s also realistic that I might get difficult news. I should figure out what would help.
Her conclusion: This worry needs both reframing the catastrophic thoughts and making a practical plan.
Reframe & Make a Plan
Reframe: “I don’t know what the results will show. Assuming the worst isn’t helping me right now. Even if something is wrong, they may be able to treat it.”
Plan: Maria decides to:
- Take the whole day off work for the appointment
- Ask her close friend to come with her for emotional support and to take notes
- Plan dinner with her family that evening for connection and distraction
- Write down one or two questions but that’s it
Result: Maria still feels nervous about the results. But she keeps reminding herself that she doesn’t know when her thoughts start to spiral. She’s also taken steps to take care of herself no matter what happens.
More Support
Most people need someone to help them figure out which thoughts need more planning versus need to be seen differently. A therapist is a good option, because they:
- Won’t tell anyone what you talked about (are confidential)
- Have training in dealing with these problems
- Are focused on you and your mental health
A therapist is essentially a doctor for your brain.
Learn more about therapy and finding a therapist on Mental Health: Getting Help.
What to Read Next
All of Our Pages on Mental Health
Resources We Used
Clinical experience from multiple clinicians
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