Uploaded March 2026 | Updated September 2026, 2 weeks ago
1. Tune Into Your Body (Don’t Let It Run the Show Unchecked)
Anxiety is sneaky, it often shows up in your body before your mind catches on.Every day, take 2–5 minutes to check in.Place a hand on your heart or stomach, breathe in for 4, out for 6.This simple act brings you out of fight, flight, freeze or fawn and back into the present moment.
Your nervous system needs to know you’re safe.
2. Name What You’re Feeling (Because Avoiding It Makes It Louder)
What you resist persists.Instead of pushing down anxious feelings, say:“I’m feeling anxious.”“This is overwhelm.”
When you name it, you lessen its power.
3. Reality Testing (Not Every Thought Is a Truth Bomb!)
Anxious minds love worst-case-scenario storytelling.But that doesn’t make the story true.Ask yourself:“What’s the actual evidence for this fear?”“What would I say to my best friend if they were thinking this?”
This is how you can interrupt the anxiety spiral with grounded clarity.
4. Do One Empowered Thing (Take Back the Mic)
Anxiety thrives in helplessness.Even one small action can remind you:✅ You are capable.✅ You are not powerless.✅ You are in charge of your choices.
Whether it’s sending the email, setting the boundary, or getting outside, just T take one step.
Share your thoughts in the comments 🔥 and follow me for more real therapy solutions 🎉
📚 Too Much Book: hfcbook.com
📩 Newsletter: terricole.com/newsletter
🔑 Ready to build healthier relationships? Join: terricole.com/tcm
🪔 Meditate with me: insighttimer.com/terricole
📸 Instagram: terricole.com/ig
About Terri Cole
Terri Cole is a licensed psychotherapist, global relationship and empowerment expert, and the author of Boundary Boss-The Essential Guide to Talk True, Be Seen and (Finally) Live Free, The Boundary Boss Workbook, and Too Much: A Guide to Breaking the Cycle of High-Functioning Codependency.
For over two decades, Terri has worked with a diverse group of clients that includes everyone from stay-at-home moms to celebrities and Fortune 500 CEOs.
She has a gift for making complex psychological concepts accessible and actionable so that clients and students achieve sustainable change. She inspires over a million people weekly through her blog, social media platform, signature courses, and her popular podcast, The Terri Cole Show. For more, see terricole.com
BetterHelp: betterhelp.com/terricole
I’m not currently taking any new one-on-one therapy or coaching clients, but highly recommend using BetterHelp to find a therapist that fits your needs. As a team, we have fully vetted BetterHelp's resources.
terricole.com/gethelp -- If you are in a crisis or any other person may be in danger, the resources on this page can provide you with immediate help.
Please note: If you choose to sign up for BetterHelp or Insight Timer or buy through my Amazon links, I will receive a commission. Please know that I only recommend services and products that I know & trust.
1. Tune Into Your Body (Don’t Let It Run the Show Unchecked)
Anxiety is sneaky, it often shows up in your body before your mind catches on.Every day, take 2–5 minutes to check in.Place a hand on your heart or stomach, breathe in for 4, out for 6.This simple act brings you out of fight, flight, freeze or fawn and back into the present moment.
Your nervous system needs to know you’re safe.
2. Name What You’re Feeling (Because Avoiding It Makes It Louder)
What you resist persists.Instead of pushing down anxious feelings, say:“I’m feeling anxious.”“This is overwhelm.”
When you name it, you lessen its power.
3. Reality Testing (Not Every Thought Is a Truth Bomb!)
Anxious minds love worst-case-scenario storytelling.But that doesn’t make the story true.Ask yourself:“What’s the actual evidence for this fear?”“What would I say to my best friend if they were thinking this?”
This is how you can interrupt the anxiety spiral with grounded clarity.
4. Do One Empowered Thing (Take Back the Mic)
Anxiety thrives in helplessness.Even one small action can remind you:✅ You are capable.✅ You are not powerless.✅ You are in charge of your choices.
Whether it’s sending the email, setting the boundary, or getting outside, just T take one step.
Share your thoughts in the comments 🔥 and follow me for more real therapy solutions 🎉
📚 Too Much Book: hfcbook.com
📩 Newsletter: terricole.com/newsletter
🔑 Ready to build healthier relationships? Join: terricole.com/tcm
🪔 Meditate with me: insighttimer.com/terricole
📸 Instagram: terricole.com/ig
About Terri Cole
Terri Cole is a licensed psychotherapist, global relationship and empowerment expert, and the author of Boundary Boss-The Essential Guide to Talk True, Be Seen and (Finally) Live Free, The Boundary Boss Workbook, and Too Much: A Guide to Breaking the Cycle of High-Functioning Codependency.
For over two decades, Terri has worked with a diverse group of clients that includes everyone from stay-at-home moms to celebrities and Fortune 500 CEOs.
She has a gift for making complex psychological concepts accessible and actionable so that clients and students achieve sustainable change. She inspires over a million people weekly through her blog, social media platform, signature courses, and her popular podcast, The Terri Cole Show. For more, see terricole.com
BetterHelp: betterhelp.com/terricole
I’m not currently taking any new one-on-one therapy or coaching clients, but highly recommend using BetterHelp to find a therapist that fits your needs. As a team, we have fully vetted BetterHelp's resources.
terricole.com/gethelp -- If you are in a crisis or any other person may be in danger, the resources on this page can provide you with immediate help.
Please note: If you choose to sign up for BetterHelp or Insight Timer or buy through my Amazon links, I will receive a commission. Please know that I only recommend services and products that I know & trust.
