Trapped in an Anxiety Cage? 3 Simple Ways to Break Free Today
- cm1619
- 5 days ago
- 2 min read
Anxiety can feel like living inside an invisible cage. On the outside, everything looks normal — you go to work, smile at friends, maybe even have a busy social life. But inside, you’re trapped by constant overthinking, fear of “what ifs,” and that awful feeling that you’ll never feel truly free.
That's because anxiety convinces your mind that you’re powerless. It builds invisible bars made of worry, self-doubt, and fear of failure, that keep you living a small half life.
The good news is that this cage isn’t locked. You can begin breaking free — and it starts with small, powerful steps you can start taking today.
1. Pause and Breathe to Create Space
When anxiety takes over, your mind races ahead and your body follows. One of the fastest ways to escape its grip is by using your breath. Try this right now:
Inhale slowly for a count of 4.
Hold for 2. (no holding the breath if you are pregnant)
Exhale for a count of 6.
Repeating this for just a few minutes tells your nervous system: You are safe. It helps to break the cycle of panic by telling your brain that you are back control and secure in the present moment.
2. Challenge the Inner Critic
Anxiety thrives on negative self-talk. That unhelpful inner vice that whispers things like: “You’re not good enough” or “Something bad will happen.” ramps up the fear. But, instead of believing every thought, stop and ask yourself:
“Is this a fact or just a fear?”
“What would I say to a friend in this situation?”
This simple shift relaxes anxiety’s grip and builds awareness and self-compassion, which are the antidote to fear.
3. Take One Small Step Forward to Beat Anxiety
Anxiety teaches you to avoid anything that might be risky. Things like social events (fear of rejection) a new activity or job ( fear of failure) or stepping out of your comfort zone ( fear of the unknown) But every time you step back, the cage grows stronger. So, just for today, choose one small action that moves you forward.
Send that email.
Go for the after work coffee.
Speak up in the meeting.
It doesn’t have to be big — the point is to prove to yourself: I can do it, even when it scares me. Each small win weakens the bars of the cage until you can break free.
Final Thoughts
Anxiety may build a cage around you, but you hold the key. By calming your body, challenging your inner critic, and taking small but brave steps, you begin to break out of the cage.
You don’t have to live trapped by fear. With the right tools and support, freedom from anxiety is possible — and it can start today.
If you'd like to break free from anxiety, please get in touch.
Chris.
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