What People With Anxiety Are Tired of Hearing

Hello everyone!

I hope you’re easing into the new year. In this month’s newsletter, we’ll explore meaningful ways to support others with anxiety, simple mood-boosting practices for winter, and how to make this a year you truly love.

Wishing you a lovely rest of January!

All the best,

Mandy

MENTAL HEALTH CHECK-IN
Simple Ways to Boost Your Mood This Winter

During the winter months, it’s completely natural to notice a dip in mood, energy, or motivation. These seasonal shifts can disrupt our routines and leave us feeling a bit off or disoriented. Coping with this change often begins with simply acknowledging it and being intentional, even in the smallest moments.

If you’re finding this season challenging or want to create a supportive self-care plan for the winter, here are a few gentle ways to boost your mood:

1. Establish a routine and embrace slowing down: Try sticking to a familiar routine while allowing yourself to slow your pace. Incorporate calming activities like reading, journaling, lighting a candle, or enjoying a warm cup of tea to make your days feel more comforting and intentional.

2. Try new indoor hobbies or activities: Winter can be a great time to explore new indoor interests such as pottery, baking, or arts and crafts. You might also get creative by trying a new coffee shop, visiting a museum, or finally seeing that movie you’ve been meaning to watch.

3. Go outside: When possible, get outdoors during daylight hours, even a short walk can help. Open your blinds and sit near windows to soak up as much natural light as you can throughout the day.

4. Incorporate movement: Regular movement can support your mood and reduce feelings of sluggishness. Whether it’s yoga, a workout class, stretching, or a walk, choose something that feels enjoyable and sustainable for you.

5. Support system: Winter can make us want to hibernate, but staying connected is important. Schedule a coffee date, phone call, or check-in with someone you trust to maintain your sense of connection and support.

SUPPORT
Things People With Anxiety Are Tired of Hearing

Anxiety isn’t always visible, but it’s something many people carry every day. These are some of the things people with anxiety are often tired of hearing, and what can feel more supportive instead. Because feeling understood and validated really matters.

• “Just stop worrying.”

  This may be meant to help, but it can feel invalidating. Anxiety isn’t something you can simply turn off—it feels very real, even if it doesn’t seem logical from the outside.

  Instead, try:

  “I can see why this feels anxiety-provoking.”

  “I’m here with you.”

• “Relax” or “Calm down.”

  These phrases often increase shame and pressure. When someone is anxious, their nervous system is already overwhelmed, and being told to calm down rarely helps.

  Instead, try:

  “You are safe.”

  “What do you need right now?”

• “Why are you anxious? It’s not that serious.”

  This minimizes their experience and sends the message that they’re overreacting. Even if it feels small to you, their feelings are still valid.

  Instead, try:

  “That sounds really hard.”

  “How can I support you right now?”

• “Try taking some deep breaths.”

  While breathing can help, most people with anxiety have already tried this. Hearing it in the moment can feel dismissive, especially when emotions are intense.

  Instead, try:

  “Would it help to try something together?”

  “I’m here if you want support.”

• “You don’t seem anxious.”

  Anxiety doesn’t always look obvious. Many people mask it well, and this can unintentionally reinforce the pressure to appear “fine.”

  Instead, try:

  “Thank you for telling me.”

  “You don’t have to hide what you’re going through with me.”

LISTEN
🎙️ How to Make 2026 a Year You’ll Love

In this episode of Being Well with Dr. Rick Hanson and Forrest Hanson, they explore how to turn your core values into meaningful goals and outcomes. Listen here.

Today’s Affirmation

RESOURCES
Books

• The Balancing Act: Creating Healthy Dependency and Connection Without Losing Yourself by Nedra Glover Tawwab

• Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Susan David, PhD

• Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed by Lori Gottlieb

If you're in Maryland or DC and looking to discuss therapy options, you can find me at Mindful Therapy Collective.

Disclaimer: This content is for educational and entertainment purposes only and it is not a replacement for individualized therapy.