I started a list and this happened to my Anxiety

There were days where even simple tasks made me freeze.

My to-do list felt impossible. My heart would race just thinking about everything I had to do. I felt paralyzed before I even started.

That’s when anxiety would whisper: "You’ll never get it all done."

I didn’t need motivation. I needed a way to break the cycle. That’s where one small tool changed everything:

Making a list — the CBT way.

Now it’s one of my favorite exercises from my Cats Against Anxiety CBT Cards.

Why Anxiety Turns Tasks Into Mountains

When you feel anxious, your brain struggles with something called cognitive overload.

Instead of seeing one task at a time, your mind floods with:

• All your responsibilities at once
• Fear of failing
• Worry about not being able to handle it
• “What if” thoughts about what could go wrong

It’s not the work itself that’s overwhelming — it’s the story your anxiety tells you about the work.

The more you freeze, the more guilt builds. And the cycle feeds itself.

How CBT Breaks Overwhelm Into Manageable Pieces

Cognitive Behavioral Therapy teaches a simple but powerful principle: Action breaks anxiety.

By turning vague worries into specific tasks, your brain shifts from emotional panic into problem-solving mode.

When you write your tasks down, you:

• Move your thoughts out of your head and onto paper
• Make the problem smaller and more specific
• Give yourself a concrete starting point
• Feel a sense of control returning

Even the act of writing can calm your nervous system.

How I Use The 'Make a List' Technique

When I feel anxiety rising, I pull out my Cats Against Anxiety CBT Cards and read my card:

Then I follow this simple process:

Step 1 — Do a Brain Dump

I write down every single thing on my mind — no matter how big or small.

Get groceries. Reply to emails. Schedule doctor appointment. Prepare for meeting. Clean the kitchen.

Everything comes out onto the page.

Step 2 — Categorize

I divide my list into simple groups:

• Urgent: Needs to happen today
• Soon: This week
• Later: Can wait

Step 3 — Pick Just One Task

Instead of staring at the entire list, I pick just one task — and only focus on that.

Once that’s done, I check it off and move to the next.

Each small action creates momentum.

Why Writing Lists Calms The Nervous System

Here’s why this technique works so well:

• It externalizes thoughts: The swirl of mental noise gets pulled out of your head.
• It provides structure: Your brain sees that things are under control.
• It breaks paralysis: You shift from emotional flooding to clear action.
• It reduces decision fatigue: You don’t have to figure out what to do next — it’s already written.

And most importantly: It gives you back a sense of power when anxiety tries to take it away.

Real-Life Times I Use This Exercise

Here’s when I reach for my “Make a List” card most:

• When I wake up with morning anxiety
• During busy work weeks with many deadlines
• When personal life gets overwhelming
• Before traveling or big events
• Whenever my mind won’t stop spinning

Anytime I feel stuck, making a list unfreezes me.

How My Cats Against Anxiety Cards Help Me Stay Consistent

Knowing CBT tools is one thing. Remembering to use them when you're overwhelmed is the hard part.

That’s where my Cats Against Anxiety CBT Cards help so much. Each card gives me one small action step — simple enough to actually use during real anxiety moments.

When I pull my Make a List card, I don’t have to think. I just follow it — and the cycle of overwhelm breaks immediately.

👉 See the Cats Against Anxiety CBT Cards Here

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Why Small Tasks Build Long-Term Anxiety Resilience

For years, I thought I had to "get rid of anxiety" completely. But I learned: The real healing comes from building small daily habits that keep me moving forward — even when anxiety shows up.

Making a list isn’t about being perfectly productive. It’s about calming your brain long enough to take the next tiny step.

Related Reads You Might Like:

• How I Use CBT to Challenge Negative Thoughts
• How I Learned to Fact Check My Anxious Thoughts
• Practicing Gratitude with the 'Three Good Things' Exercise

Final Thought

Overwhelm grows when everything feels like too much. But when you break anxiety into small, clear steps — you take your power back.

Start small. Start today. Start with one card.

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