How to Shrink Your Anxiety Monsters: A Simple 3-Step Method for Neurodivergent Minds

If you've ever felt completely paralysed by anxiety, you're not alone. For neurodivergent minds, those anxious thoughts can feel like giant monsters looming over every task, whispering doubts and worst-case scenarios. The good news? You don't need to battle these monsters—you just need to shrink them. With a simple three-step method, you can transform overwhelming fear into manageable action and regain control of your day.

Name What's Happening

That voice in your head saying 'You're going to fail, so why start?' isn't truth—it's The Catastrophizer, your personal anxiety monster. Giving your fear a name is like switching on the lights in a dark room. Suddenly, that terrifying shadow becomes just a coat on a chair.

Try this:

• Pause and notice the anxious thought
• Give it a name that makes it less powerful (The Perfectionist, The Doomscroller, The What-If Machine)
• Say it out loud: 'Oh, that's just The Catastrophizer again'

By naming your anxiety, you create distance between you and the fear. It's no longer 'I am anxious'—it's 'I'm experiencing The Catastrophizer'. That subtle shift makes all the difference.

Check the Facts

Once you've named your monster, it's time to reality-check its claims. Anxiety monsters love to exaggerate. They tell you one mistake will ruin everything, that you're always behind, that everyone else has it together. But are those statements actually true?

Challenge the story with facts:

• 'I've made mistakes before—and I've also fixed them'
• 'One email won't define my entire career'
• 'Missing one deadline doesn't make me a failure'

This isn't about toxic positivity or pretending everything's fine. It's about being honest. Yes, you might struggle with focus sometimes. But you've also completed tasks before. You've overcome obstacles. Those are facts too, and they matter just as much as your fears.

Take One Tiny Action

Here's where the magic happens: you don't need to conquer the entire task. You just need to do one small thing that moves you forward. Open the document. Type the file name. Write the first sentence. That's it.

If even that feels too big, make it smaller:

• Instead of 'Write the report', try 'Open the blank document'
• Instead of 'Organise my desk', try 'Put one pen in the drawer'
• Instead of 'Start the project', try 'Read the first instruction'

Speak to yourself kindly during this process. If you find yourself thinking 'I'm so lazy for not starting', stop. Would you say that to a friend who was struggling? Replace harsh self-talk with a kind prompt: 'Let's just try the first step together'.

Anxiety monsters feed on avoidance and shame. They grow bigger every time you put things off or beat yourself up. But they starve when you name them, reality-check them, and take one small action. Repeat this cycle, and those monsters learn they don't run your day—you do.

At Brainzyme, we understand that managing neurodivergent overwhelm takes more than mindset shifts—sometimes your brain needs extra support. That's why we've developed scientifically proven plant-powered focus supplements designed to help you stay calm, clear, and in control when it matters most.

Discover how our natural supplements can support your focus and wellbeing at www.brainzyme.com.