13 Sassy things to say to anxiety (Non Engagement Responses) | Ep. 497

Summary: In this episode, I share 13 of my favorite “sassy” responses to anxiety that can help you stop getting pulled into intrusive thoughts, rumination, and compulsive behaviors. When anxiety shows up with a frightening thought or a big “what if,” it’s so easy to treat it like it’s urgent or important. Instead, I introduce a series of playful but powerful non-engagement responses that help you acknowledge the thought without getting caught up in it.

I explain that these responses are not about arguing with anxiety, trying to make it go away, or suppressing your thoughts. Instead, they’re about setting a boundary with fear so you can gently redirect your attention back to what matters. Whether it’s saying, “Thank you for your opinion, but I’m not interested,” “We’re not taking questions today,” or “You can come with me, but you’re not making the decisions,” each response is designed to help you practice allowing uncertainty while choosing not to engage with the anxiety.

Most importantly, I want listeners to understand that recovery isn’t about winning an argument with your thoughts. It’s about changing your relationship with them. By practicing these non-engagement responses consistently, you can reduce rumination, strengthen your confidence, and show your brain that you don’t have to solve every anxious thought in order to move forward.