5 Steps: Free Yourself From the Binds of Anxiety

Janice Tovey
2 min readJan 4, 2022

Immerse, breathe, reward, gratitude, humor

You are probably asking what the heck the words:





and humor have to due with anxiety.

And, what is with the witches cauldron?

Great questions!

Picture this:! You are actually sitting in a witches cauldron. It is bubbling away with anxiety. You feel stuck! You start to freak out! You want to run!

Don’t! Take a big breathe. Hold it. Breathe in and out for 2- 3 minutes. Tell yourself everything will be OK. Breathe!

Admit to yourself this is scary! It is. I have been there. At the same time remind yourself that this anxiety is going to pass. Emotions are transitory. It will eventually subside. Breathe!

Good for you! You didn’t run. You sat with your anxiety. You immersed yourself in a bubbling sea of discomfort.

Reward yourself for your strength; for sitting with your anxiety. Treat yourself to your: favorite coffee, favorite book, or call a good friend. Immerse yourself in something rewarding.

Now, make a list of all the things in your life for which you are grateful. Keep the list close by.

Thank anxiety for all that it has taught you. Anxiety is a powerful teacher. It has made you stronger.

Write a letter to your anxiety. Let anxiety know that it no longer defines you. In fact, you are grateful for the experience.

Photo by Steve Johnson on Unsplash

Use humor to get you through the rough times. Imagine a worst case scenario. You have to give a speech. You are so nervous you can’t speak. The audience boos and throws rotten eggs.

Humor has a great way of deflating the anxiety and fear bubble.

You are brave! Give yourself a pat on the back. It takes a ton of courage to face your fears. And you just did it!

Coping mechanisms help us a great deal in times of stress. The one thing that we must do is be kind to ourselves.

Treat yourself as you would treat a loved one. Extinguish those negative inner voices that whisper fear and doubt.

Photo by Mohammad Metri on Unsplash


Be your own best friend!

You’ve got this!



Janice Tovey

My passion is writing. I also love reading, teaching, animals, nature, music, and humor. I am curious about everything and enjoy writing about all things.