How One Simple Question Can Stop Anxiety From Taking Over

This article is for psychoeducational purposes only and is not a substitute for mental health treatment. For personalized support, please contact a licensed therapist in your local area.

Anxiety often feels like it comes out of nowhere, but most of the time it is linked to what you expect will happen next. The mind is always predicting, and when it senses uncertainty, it tries to fill in the gaps with imagined danger. This prediction process happens so quickly that you may never realize it is occurring. It feels automatic, and because of that, it feels true. Yet these anxious predictions are rarely based on evidence and often reflect old fears rather than present reality.

One of the most powerful ways to interrupt anxiety is to ask yourself a very simple question. The question is, “What am I expecting to happen right now.” This question forces your thoughts out of the background and into conscious awareness. When you bring your prediction into the open, you gain the ability to evaluate it instead of reacting to it. This shift creates space between the fear and your response, and in that space you are able to think more clearly.

When you identify the expectation behind your anxiety, you can begin to see whether it is realistic or whether it is shaped by assumptions. Many anxious expectations are built on past experiences or learned beliefs rather than on current facts. For example, you may expect someone to be upset with you because conflict once led to rejection or criticism. You may expect a task to go wrong because you were overwhelmed in the past. Once you separate the old story from the present moment, your emotional reaction becomes more understandable and less frightening.

Evaluating your expectation is the next step. When you ask yourself whether you have actual evidence for the prediction, you begin to move out of fear and into a grounded perspective. This does not mean denying that you feel anxious. It means recognizing that feelings and facts are not the same thing. Feelings can offer insight, but they do not always reflect objective reality. When you learn to differentiate between the two, your anxiety loses much of its influence over your behavior.

After examining the expectation, you can create a small, achievable plan for how to respond. The plan does not need to be complex. It simply needs to give your mind a sense of direction. Anxiety increases when you feel helpless, and it decreases when you take even one small step toward clarity or action. By outlining a simple response, you teach your nervous system that you are capable of handling uncertainty. This is one of the most effective ways to restore a sense of internal stability.

This process also strengthens your relationship with yourself. When you take time to understand your expectations, you show yourself patience and curiosity rather than judgment. You become more aware of your thoughts and more compassionate toward your emotions. This reduces the shame that often accompanies anxiety and encourages a healthier internal dialogue. Over time, you develop a sense of trust in your ability to face challenges without collapsing into fear.

Asking yourself what you are expecting to happen also helps you stay connected to the present moment. Anxiety tends to pull you into imagined futures, many of which never occur. By returning to the reality of what is happening right now, you ground yourself in what you can influence rather than what you fear. This skill becomes increasingly natural with practice and supports long term emotional regulation. It also reduces the mental fatigue that comes from living in a constant state of anticipation.

The more you use this question, the more familiar your patterns of expectation become. You start to notice recurring themes, such as fear of disappointing others, fear of failure, or fear of conflict. When these patterns become clearer, you can work with them directly rather than feeling blindsided by them. This insight empowers you to approach situations from a place of choice rather than fear driven instinct. As a result, anxiety becomes more manageable and less overwhelming.

In the end, the question “What am I expecting to happen” becomes a powerful anchor. It slows your mind, organizes your thoughts, and gives you room to breathe. It turns vague fear into something understandable and workable. With time, it becomes a tool you can rely on during moments of uncertainty, helping you regain a sense of control and calm. This simple question can become one of the most transformative practices in your emotional toolkit.

About the Author

Esther Adams, Psy.D., MSW, is a trauma informed psychotherapist recognized for her integrative approach that blends psychology, spirituality, and somatic healing. Through her practice, Strides to Solutions, she provides EMDR therapy, resilience coaching, and innovative animal assisted interventions, including equine and canine supported therapy. As a certified EMDR therapist, published scholar, educator, and advocate for holistic mental health care, Dr. Adams helps clients navigate trauma, anxiety, and life transitions with compassion and practical tools, guiding them toward grounded resilience and meaningful change.