Anxiety has a sneaky way of making us believe things that simply aren’t true. When it’s at its worst, it distorts our perceptions and fills our minds with doubts, fears, and worries. The good news is that once you recognise these lies, you can challenge them and replace them with truths that help you regain control. Here are some of the most common lies anxiety tells you — and the truth you need to fight back.
“Something bad is going to happen.”
Anxiety loves to catastrophise. It convinces you that the worst-case scenario is around the corner. But here’s the truth: most of the time, what you’re worrying about never happens. In fact, your brain is wired to look for potential dangers, but that doesn’t mean they’re real or imminent. Take a step back and remind yourself that worrying about something that hasn’t happened yet only steals the joy from today.
“You can’t handle this.”
Anxiety often makes us feel powerless, like we’re not equipped to deal with challenges. But the truth is, you’ve handled tough situations before and come out stronger. You’ve got skills, resilience, and the ability to manage difficulties, even if it doesn’t feel like it in the moment. Trust in your ability to cope—because you absolutely can.
“You’re not good enough.”
This lie taps into your self-worth and convinces you that you’re inadequate. It’s easy to believe when you’re feeling anxious or stressed, but it’s a false narrative. Your value isn’t tied to perfection or meeting impossible standards. You’re good enough as you are, and any setbacks or mistakes don’t diminish your worth.
“People are judging you.”
Anxiety thrives on self-consciousness, leading you to believe that everyone is scrutinising your every move. The truth? Most people are too busy with their own lives to focus on you. What you think other people might be noticing about you is likely just a projection of your own fears. People are generally kinder and more focused on themselves than we realise.
“You’re not in control.”
When anxiety takes over, it can make you feel like you’ve lost control of everything. The truth is, you have more control than you think. You can choose how to respond to stress, what boundaries to set, and how to take care of yourself. Remind yourself that you do have control over many aspects of your life, even if it doesn’t always feel that way.
“Everything is urgent.”
Anxiety often creates a sense of urgency that makes everything feel like an immediate crisis. But in reality, very few things need to be dealt with right this second. Take a deep breath and assess whether the situation truly demands your immediate attention, or if you can afford to take a step back and deal with it calmly.
“You can’t be happy until everything is perfect.”
Perfectionism feeds into anxiety, making you believe that happiness is only possible once everything falls into place. The truth? Life is messy, and waiting for perfection will only prevent you from enjoying what’s already good. Happiness doesn’t depend on everything being flawless—it’s about appreciating where you are and what you have right now.
“If you stop worrying, bad things will happen.”
Anxiety convinces us that if we stop worrying, we’re somehow inviting disaster. The truth is, worrying doesn’t prevent bad things from happening—it only drains your energy and robs you of peace. In fact, letting go of excessive worry opens up space for clarity and better decision-making.
“You should always be productive.”
This lie is especially sneaky, suggesting that your worth is tied to how busy or productive you are. In reality, rest is just as important as work. Taking time to recharge, relax, and do nothing is essential for mental health. You don’t need to be constantly on the go to feel fulfilled or worthy.
“You’re alone in feeling this way.”
Anxiety can make you feel isolated, like you’re the only one struggling with overwhelming thoughts and emotions. But the truth is, anxiety affects millions of people, and you are far from alone in your feelings. Reaching out to people, whether through support groups, friends, or professionals, can help you realise that you’re not in this alone.
“You have to figure it all out right now.”
Anxiety often gives you a sense of urgency to solve all your problems immediately. But the truth is, not everything needs to be figured out in one sitting. Life is a series of ongoing decisions, and it’s okay to take your time and figure things out as you go along. The pressure to solve everything now is unrealistic and unnecessary.
“You’re weak for feeling anxious.”
Anxiety can make you feel like you’re weak or failing for feeling the way you do. The truth is, anxiety is a natural response to stress—it doesn’t make you weak, it makes you human. Feeling anxious doesn’t reflect your strength or character; it’s simply a sign that you’re navigating challenges. Being kind to yourself is a powerful act of strength.
“You’ll never be able to change.”
When anxiety holds you hostage, it may convince you that you’re stuck in your current state. But the truth is, change is possible. It takes time, patience, and support, but you can develop healthier ways of coping with anxiety. Small steps can lead to big transformations, and just because it feels difficult now doesn’t mean it will always be this way.
“You need to be perfect before you can help anyone else.”
Anxiety often makes us think we need to have everything together before we can offer help or support. The truth is, nobody is perfect, and you don’t need to be to be there for other people. Sharing your experiences, even the struggles, can create meaningful connections and help both you and the people around you.
“You can’t trust yourself.”
Anxiety often causes doubt in your own decisions and judgments. But the truth is, you’ve made decisions before, and you’ve survived. Trusting yourself, even when it feels hard, is key to moving forward. With time, patience, and practice, your self-trust will grow stronger.
