Have you ever caught yourself feeling stuck in the same negative loop – day after day?
That’s one of the hardest parts of anxiety and depression. The patterns feel familiar. They feel heavy. Like you’re carrying emotional weight you didn’t choose, but can’t seem to put down.
And the worst part? Sometimes it feels like those thoughts and emotions are who you are. But you are not your thoughts. You are the observer of them.
As a psychiatrist, I’ve seen how easily these emotional patterns can take over – especially when you’re in the middle of a depressive or anxious episode. I’ve also lived through them myself.
What’s helped me – and my patients – is learning how to pause and shift perspective. You can pull back. You can gain clarity. You can find steadiness, even in the middle of the storm.
🔸 3 Ways to Shift Perspective When You Feel Stuck 🔸
✅ Zoom Out
Try to look at your day – or your struggle – from a wider angle. Will this matter in a week? A month? A year? Big emotions can make small things feel overwhelming. Stepping back helps you breathe again.
✅ Name What’s Happening
Instead of saying “I’m anxious,” try saying “I’m having anxious thoughts.” This one change creates a little space. And that space makes a difference.
✅ Remember What You’ve Already Survived
Think back to something you thought you’d never get through. You did. You’re here. That strength is still with you – even if you don’t feel it right now.
“Man is not worried by real problems so much as by his imagined anxieties about real problems.”
– Epictetus
These patterns can feel permanent. But they’re not.
You are not trapped. You are learning. You are growing.
And even if it doesn’t feel like it – this moment is not the end of your story.
Keep going.
Peter Zafirides, MD
Central Ohio Behavioral Medicine
(Image Credit: newhappyco)
(For educational purposes only. Not medical advice.)
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and deserve.
