> For the complete documentation index, see [llms.txt](https://knowledge.theholisticcare.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://knowledge.theholisticcare.com/knowledge/adults-and-everyday-wellbeing/anxiety-and-worry.md).

# Anxiety & Worry

Using mindfulness to change the relationship with anxious thoughts without treating them as facts.

Worry often pulls attention into imagined futures.

Mindfulness does not require us to prove an anxious thought wrong. Instead, it helps us recognise:

**“A worried thought is present.”**

That is different from:

**“This thought is definitely true.”**

## A grounded practice

When worry becomes repetitive:

1. Feel the contact of the feet, chair, or bed.
2. Notice the natural breath.
3. Name what is happening: “worrying,” “planning,” or “fear is here.”
4. Notice one physical sensation without trying to remove it.
5. Return attention to the next useful action.

This approach creates some distance from the thought without suppressing it.

## Mindfulness is not reassurance

Repeatedly trying to guarantee that nothing bad will happen can strengthen the cycle of anxiety. Mindfulness invites a different capacity: allowing uncertainty to be present while choosing how to respond.

For significant or persistent anxiety, professional assessment and evidence-based treatment may be appropriate. Mindfulness can be complementary, but it should not be presented as a guaranteed treatment or cure.

## Related guidance

* [Adults & Everyday Wellbeing](https://knowledge.theholisticcare.com/knowledge/adults-and-everyday-wellbeing)
* [Stress & Overwhelm](https://knowledge.theholisticcare.com/knowledge/adults-and-everyday-wellbeing/stress-and-overwhelm)
* [Sleep & Rest](https://knowledge.theholisticcare.com/knowledge/adults-and-everyday-wellbeing/sleep-and-rest)


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