Thinking of Categories: A Tool for Managing Anxiety

When anxiety strikes, it can feel overwhelming and all-consuming. Our thoughts race, focusing on worst-case scenarios or repetitive worries. Thinking of categories is a simple yet effective grounding technique that can help disrupt this cycle, redirect your focus, and create a sense of calm. By engaging your brain in an organized, structured activity, you shift attention away from anxiety and toward something manageable and neutral.

How Does Thinking of Categories Work?

1.Redirects the Mind

Anxiety often thrives on unstructured or chaotic thoughts. When you start naming items within a category—such as types of fruit, car brands, or animals—you actively redirect your mind to a focused and structured task. This helps break the loop of anxious rumination.

2.Engages the Logical Brain

Naming categories activates the rational, logical part of your brain, known as the prefrontal cortex. This reduces the dominance of the amygdala, the part of the brain responsible for the “fight-or-flight” response, and promotes calm thinking.

3.Grounds You in the Present

Anxiety often pulls us into the future with “what if” scenarios. Thinking of categories is an exercise that requires you to stay in the present moment. By focusing on specific items, you anchor your mind to the here and now.

4.Offers a Sense of Control

Anxiety often stems from a feeling of helplessness or lack of control. Successfully identifying and listing items within a category can give you a small but meaningful sense of mastery over your thoughts.

5.Acts as a Mental Distraction

Thinking of categories is a cognitive distraction that interrupts the anxious thought patterns. It occupies your mental space with a neutral, non-emotional task, giving your nervous system a chance to reset.

How to Practice Thinking of Categories

1.Choose a Category

Pick a broad category that is familiar and accessible. Examples include:

•Colors

•Countries

•Foods

•Movies

•Animals

•Songs

2.Set a Goal or Timer

Decide whether you want to list as many items as possible in a category or set a timer (e.g., 2 minutes) to see how many you can name within that time.

3.Start Listing

Begin naming items in the category, either aloud or in your head. Focus on the task at hand and try not to judge your answers.

4.Change Categories if Needed

If you find yourself stuck, switch to a new category. The key is to keep your brain engaged and focused.

5.Notice Your Anxiety Levels

After a few minutes, pause and check in with yourself. Often, you’ll notice that your anxiety feels less intense, and your thoughts are more organized.

Why It’s Effective for Anxiety

1.Quick and Accessible: You don’t need special tools or preparation to use this technique. It can be done anywhere—during a stressful meeting, while commuting, or at home during a quiet moment.

2.Customizable: You can tailor the exercise to suit your interests or preferences, choosing categories that feel comforting or enjoyable.

3.Non-Threatening: Unlike problem-solving exercises that can sometimes intensify anxiety, thinking of categories is a neutral, low-pressure activity.

Examples of Categories for Anxiety Relief

•Simple Categories: Colors, shapes, animals, fruits.

•Personal Interests: Favorite movies, songs, or books.

•Memory-Based Categories: Names of childhood friends, places you’ve traveled, favorite meals.

•Specific to the Environment: Objects in the room, sounds you can hear, items on your desk.

Additional Tips

•Pair with Deep Breathing: Combine this technique with a calming breathing exercise, like box breathing, to amplify its effects.

•Use a Buddy: If you’re with a friend or family member, turn it into a game by alternating turns naming items in the category.

•Keep It Short: If you’re feeling particularly anxious, start with just one or two categories to avoid adding pressure.

Broader Applications

While primarily used for anxiety, thinking of categories can also be helpful in other situations:

•During Insomnia: Use it to quiet your mind and relax before falling asleep.

•In Social Settings: Calm nerves by mentally categorizing items in the room or thinking of conversation topics.

•For General Stress Relief: Engage in this exercise during a break to reset and refocus.

Thinking of categories is a practical, easy-to-use tool for managing anxiety. By redirecting your thoughts, grounding yourself in the present, and creating a sense of structure, this technique can help bring moments of calm and clarity when you need them most.