Most people think the way to beat anxiety is to resist it. We push it away, argue with it, or tell ourselves we shouldn’t feel it. But resistance actually feeds the cycle.
Here’s a better way: allow anxiety instead of fighting it.
This idea is powerfully explained by David Bayer in his book A Changed Mind and on his podcast. Anxiety isn’t your enemy—it’s a messenger. It’s your nervous system trying to get your attention. Sometimes the message is: you’re out of alignment, you need to slow down, or you’re stepping into something unfamiliar.
When you allow the sensations without judgment, the intensity often softens.
How to practice this while walking:
Notice the signal. Where is anxiety showing up? Tight chest, shallow breath, buzzing in your head?
Pair it with breath. Try the odd-number breathing pattern: inhale for 4 steps, exhale for 3. This uneven rhythm balances your body and gives anxious energy a place to flow.
Reframe the narrative. Instead of “I hate this feeling,” try: This is my body preparing me for growth. I can walk through this.
Each step becomes a choice—to resist or allow. And over time, choosing “allow” rewires how you relate to anxiety.
Hack 2: Gratitude Walks – Resetting Your Mental Script
Anxiety loops tend to focus on what might go wrong. Gratitude shifts your mind to what’s already right.
On your next walk, try this: with each step, name something you’re thankful for. Step one: the cool air on my face. Step two: my legs carrying me forward. Step three: the smile from a neighbor.
This simple shift rewires the brain. Neuroscience shows gratitude increases dopamine and serotonin—the exact chemicals anxiety suppresses. The more you practice, the more your brain learns to scan for positives instead of negatives.
In my Walking Works program, gratitude is a daily practice. I encourage walkers to write down what they’re grateful for after each walk. That act of writing locks the thought in your awareness and builds a personal record of positivity you can lean on during harder days. Learn more about Walking Works and start walking more today.
Together, gratitude walks + journaling create a feedback loop of calm, clarity, and resilience.
