Anxiety — we’ve all felt it. It shows up when you’re trying to sleep, your mind racing with thoughts that won’t let you rest. Or, when you’re preparing for a big presentation and suddenly your heart is racing, palms sweaty, and you’re overwhelmed with worry. Whether it’s about finances, personal relationships, or just life’s uncertainties, anxiety often creeps in unexpectedly.

But why does it happen? And why does it seem so hard to control?

Your brain plays a central role in all of this. It’s constantly working to protect you, even when it feels like it’s making things worse. The good news is, you can take control and help calm that anxious brain.

The Brain’s Built-in Alarm System

At its core, the brain is designed for survival. When it perceives a threat — whether physical or psychological — it triggers a stress response known as the fight-or-flight reaction. When you’re anxious, your brain prepares you to “survive” what it thinks is a threat, like a big presentation, a difficult conversation, or a worrying thought.

In addition, when you have a negative experience, your brain remembers it. And just like any system, it gets more efficient the more it repeats the cycle. The more you focus on a negative thought or event, the more your brain strengthens that connection, and the more anxious you become. This loop can fuel anxiety, making it feel like you’re stuck in a cycle of worry.

The Role of Memory in Anxiety

Our memories are not perfect recordings of past events. In fact, they can be distorted, especially when strong emotions are involved. Research in cognitive psychology shows that the more emotional an experience is, the more prone our memories are to changes over time. This phenomenon is known as memory reconsolidation, where every time we recall a memory, the brain can alter it, sometimes making it seem worse than it was. This is why retelling a stressful event can make you feel even more anxious over time — the memory becomes more negative each time you revisit it.

For instance, if you’ve had a negative experience with public speaking, your brain may not just remember the facts, but also the intense emotions of embarrassment or fear. The next time you face a similar situation, your brain may amplify these memories, making the anxiety even stronger. The more we relive these memories, the more we reinforce the anxious feelings tied to them.

The Power of Counteracting Negative Thoughts

One effective way to fight anxiety is to challenge those negative emotional thoughts. Neuroscience has shown that changing the way we think about a situation, can actually reduce anxiety. It involves identifying negative thought patterns and replacing them with more balanced, realistic ones.

For example, if you find yourself overwhelmed by fear of the future, try shifting your attention to things you know are true: things you’re grateful for, the support you have, or the evidence of past successes. Research shows that focusing on positive affirmations and self-compassion can help rewire the brain to respond more calmly to stress.

In addition to cognitive changes, focusing on spiritual practices can provide comfort and grounding. Reflecting on thoughts about God’s love and His care for you can help calm your mind. Renew your mind with the thoughts of God’s love and control in your life, His care of you and His ordering of your steps. This is how you counter negative thoughts. Recall the goodness of God and His faithfulness. Studies have shown that practicing gratitude, prayer, or mindfulness can help regulate emotional responses and reduce stress.

Taking Control of Your Brain

Remember: Anxiety might be a natural part of your brain’s protective mechanism, but it doesn’t have to control your life. By being proactive, you can “retrain” your brain and create a healthier, calmer mindset.

So the next time anxiety knocks, remind yourself: Your brain is just trying to protect you — and you have the tools to help it do so in a healthier, more balanced way.