Anxiety is part of being human. According to Dr. David Rosmarin, author of Thriving with Anxiety, we don’t need to eliminate anxiety to live well—we need to change our relationship with it. His 4-step approach helps you face anxiety with compassion, not control.

1. Identify the Fear

Ask yourself: What am I truly afraid will happen?

Naming your fear turns vague anxiety into something you can understand and address. Instead of running from it, get curious. Write it down or say it aloud.

2. Share the Struggle

Don’t be anxious alone.

Anxiety thrives in silence. Tell a friend, partner, therapist—someone safe. Sharing builds connection and relieves emotional pressure. You don’t need to have the “right words”—just start.

3. Embrace the Feeling

Face anxiety instead of avoiding it.

Let it rise and fall without trying to push it away. Gradually expose yourself to feared situations to build emotional strength and reduce long-term fear. Each time you stay with the feeling, you grow more resilient.

4. Let Go of Control

You can’t control everything.

Accept uncertainty where needed. Focus on what’s in your power and release what isn’t. This is not giving up—it’s creating peace with reality and trusting that you’ll handle what comes.

This handout is provided for educational purposes only. It is not intended as a substitute for professional therapy, diagnosis, or medical advice. If you are seeking support, please consult with a qualified mental health or healthcare provider.