What thoughts do you let run wild in your mind? A tiny bit of fear, nervousness or worry can turn into full blown anxiety or panic if we do not monitor our thoughts. Some fear is normal. Even some nervousness is normal. But when anxiety is consuming our thoughts, feelings and days, it's not normal. Anxiety sends us whirling into the future wondering about all kinds of "what if's". It takes us from the here and now and we begin to spiral towards panic. To break this spiral we have to tell ourselves to "stop". Stop dwelling on the fear, stop focusing on the "what if's". Choose to focus your mind on the here and now. You have control over what you think. We can't control the automatic thoughts that pop into our minds but each thought after that we can choose! Deep breathing can help you to refocus and regain control over your thoughts. Distracting yourself is another way to help get your thoughts out of the negative spiral and focused on the here and now. Inserting positive, rational, present-focused thoughts then helps to decrease the fear and anxiety. Anxiety can reap havoc on your life and relationships. You do not have to let anxiety control you. Choose to refocus your thoughts and stay mindful of the present moments. Individual counseling can help you identify further ways to decrease anxiety and take control of your thinking. Counseling can also help you understand the fears that trigger your anxiety and help you to learn how to manage them. You can learn to change your thinking which will change your feelings!