How to Let Go of Anxiety: 7 Lessons from Ancient Wisdom

Have you ever felt like anxiety had a grip on you? No matter how hard you try to relax, it pulls you back into endless “what-ifs” and worries.

Here’s a truth that can change everything: Letting go isn’t about forcing yourself to stop worrying. It’s about learning how to release control and trust the natural flow of life. But how do you do that when anxiety feels all-consuming?

Interestingly, ancient wisdom—like the timeless teachings of the Bhagavad Gita—offers a roadmap for letting go. These teachings provide profound guidance for managing anxiety, embracing peace, and living with presence.

In this blog, you’ll discover 7 powerful lessons inspired by ancient teachings, along with practical exercises you can try right now to calm your mind, release stress, and feel more in control.

Why Letting Go of Anxiety Feels So Hard

Letting go sounds simple, but when you're in the grip of anxiety, it feels nearly impossible. Why? Because anxiety thrives on control. The more we try to predict, plan, or perfect, the more tangled we feel.

Here’s why letting go can feel so challenging:

1. Your Mind Craves Certainty

The brain loves to know what’s coming next. Even if the future is unpredictable, your mind tries to “solve” it by overthinking. This creates a feedback loop where you believe that worrying somehow prepares you—but in reality, it just feeds your anxiety.

2. You Fear Losing Control

Letting go can feel like surrendering, and no one likes to feel powerless. But the truth is, letting go isn’t about giving up—it’s about opening up to new possibilities. When you shift from control to trust, you create room for calm and clarity.

3. Your Body Holds Tension

Anxiety isn’t just mental—it’s physical. When you're anxious, your muscles tense up, your breathing gets shallow, and your heart rate increases. It’s no wonder it’s hard to "relax on command." The key to releasing this physical tension is through intentional breathwork and mindfulness techniques (which we’ll cover later).

If you recognize yourself in any of these three struggles, don’t worry. The fact that you’re aware of them means you’re already taking a step toward letting go. Next, let’s explore what “letting go” really means.

---

What Does It Mean to "Let Go" of Anxiety?

Many people think “letting go” means “giving up.” But that’s a misunderstanding. True letting go means releasing attachment to the things you can't control. It’s about shifting your energy from fear to trust.

One of the most profound lessons about letting go comes from the teachings of the Bhagavad Gita, an ancient Indian text. It introduces the idea of non-attachment, which means focusing on your actions—not the results.

Instead of obsessing over “what ifs” and “what might happen,” you shift your attention to the only thing you can control: what you do right now. The more you release your grip on the outcome, the more peace you create for yourself in the present moment.

Here’s an example: Imagine planting a seed in your garden. You water it, make sure it has sunlight, and pull the weeds. But you can’t control how fast it grows or when it blooms. The same is true for your life. Do your best, but trust that everything will unfold in its own time.

In the next section, we’ll explore 3 practical lessons from these ancient teachings that will help you let go of anxiety and trust the process of life.

3 Powerful Lessons from Ancient Teachings on Letting Go

Ancient texts like the Bhagavad Gita offer timeless wisdom for navigating modern challenges like anxiety. These teachings don’t suggest we "give up"—they show us how to shift our mindset so we feel more peace and less overwhelm.

Here are three key lessons from these ancient teachings that can help you let go of anxiety and regain a sense of calm.

1. Focus on Action, Not Results

One of the most profound concepts in the Bhagavad Gita is the idea of non-attachment to results. Instead of obsessing over outcomes, you focus on your actions in the present moment. This shift in focus helps reduce anxiety about things outside your control.

Here’s how to apply it:

• When you feel anxious about a future event (like a job interview or presentation), focus on what you can do today to prepare. Practice your talking points, rehearse answers, and breathe deeply.
• Remind yourself of this affirmation: “I focus on my effort, not the result.”

2. Observe Your Thoughts Without Judgment

Your thoughts aren’t facts. But anxiety tricks you into believing every worrisome thought is "true." This lesson encourages you to watch your thoughts like clouds passing in the sky—acknowledge them, but don’t hold onto them.

Here’s how to apply it:

• When you catch yourself in a spiral of anxious thoughts, pause. Notice the thought and say to yourself: “This is just a thought, not a fact.”
• Imagine placing that thought on a leaf and watching it float down a river. This visualization helps you practice emotional detachment.

3. Trust the Process of Life

This lesson is about trusting that life unfolds in its own time. While it’s natural to want control, true peace comes from believing that things are working out, even if you can't see it yet.

Here’s how to apply it:

• When you’re faced with uncertainty, remind yourself: “I trust the process, even when I can't see it.”
• Write down one moment from your past where something difficult eventually worked out in a positive way. Use it as proof that things can fall into place.

Each of these lessons builds on the other. By focusing on action, observing thoughts without judgment, and trusting the process, you’ll feel a greater sense of peace. But how do you practice these ideas in daily life? Let’s explore some simple exercises you can try today.

Simple Exercises to Let Go of Anxiety (Practice Them Now!)

Want to start letting go of anxiety right now? These exercises are designed to be simple, effective, and easy to do—no matter where you are. Try each one and see which works best for you.

1. The "Pause and Breathe" Method

Breathwork is one of the fastest ways to calm your nervous system. When you feel anxiety creeping in, take control of your breath to activate your body’s relaxation response.

Here’s how to do it:

1. Inhale deeply through your nose for a count of 4.
2. Hold the breath gently for 4 counts.
3. Exhale slowly and completely for a count of 6.

Repeat this cycle 3-5 times, and you’ll notice a shift in your heart rate, breathing, and mental clarity. This method is quick, portable, and easy to do anywhere—even in the middle of a stressful day.

2. The "Floating Leaf" Visualization

Visualization is a powerful way to "let go" of anxious thoughts. Inspired by ancient mindfulness teachings, this method helps you visualize thoughts floating away, which shifts your attention away from worry.

Here’s how to do it:

1. Close your eyes and take a deep breath.
2. Imagine a river gently flowing in front of you.
3. Picture each of your worries as leaves on the river’s surface.
4. Watch each "worry leaf" float downstream and out of sight.

This technique is especially helpful before bed, as it trains your brain to release overthinking and embrace a sense of calm.

3. The "Grounding Through Senses" Technique

When anxiety pulls you into your mind, grounding exercises bring you back into your body. By tuning into your five senses, you reconnect with the present moment, breaking the cycle of overthinking.

Here’s how to do it:

1. Pause and take a breath.
2. Look around and name 5 things you can see.
3. Touch 4 things you can physically feel (like the ground beneath your feet or the texture of your clothes).
4. Listen for 3 sounds you can hear in your environment (like birds, a clock ticking, or distant cars).
5. Notice 2 scents you can smell (like coffee, fresh air, or a candle).
6. Finally, name 1 taste (like the aftertaste of a sip of water or a meal you just ate).

This “5-4-3-2-1” grounding method is a popular, science-backed technique to reduce anxiety. It’s effective in moments of acute stress and helps you re-center your focus on the present.

By practicing these exercises consistently, you train your mind and body to approach anxiety in a new way. Instead of fighting it, you learn to observe it, breathe through it, and ground yourself in the present moment.

How to Make Letting Go a Daily Habit

It’s one thing to practice these techniques once—but it’s another to make them part of your daily routine. Consistency is key to experiencing lasting results. Here’s how you can build "letting go" into your daily schedule.

🌞 Morning Routine

Start your day by focusing on what you can control. Before checking your phone, try this 2-minute practice:

• Take 3 deep breaths using the "Pause and Breathe" method.
• Set an intention for the day (e.g., "Today, I’ll trust the process.").

🕛 Midday Check-In

Pause halfway through your day to assess your mental state. Are you feeling tense? Here’s a simple way to reset:

• Do the "Floating Leaf" visualization for 2 minutes.
• Release any mental "what ifs" and refocus on the present moment.

🌙 Evening Reflection

End your day with reflection and release. Before bed, do the following:

• Write down any lingering worries on paper.
• Visualize placing those worries in a "worry box" and locking it for the night.
• End with a 2-minute breathwork session to calm your mind and prepare for sleep.

When you repeat these habits daily, they become second nature. Over time, you’ll notice that anxiety has less power over you—and peace becomes your new normal.

txt

FAQs About Letting Go of Anxiety

Many people have questions about how to let go of anxiety, especially when it feels so deeply ingrained. Below are answers to the most common questions people ask about letting go, non-attachment, and managing anxiety.

1. What does "letting go" really mean?

Letting go doesn’t mean "giving up." It means releasing your attachment to outcomes you can’t control. It’s about focusing on your present actions and trusting that everything will work out as it should. By letting go, you create space for peace instead of stress.

2. How do I know if I’m holding on too tightly?

Signs that you’re holding on too tightly include overthinking, perfectionism, and constant “what-if” thoughts. If you find yourself feeling tense, irritable, or overly controlling, it may be time to practice letting go and trust the process instead.

3. How long does it take to feel a change after letting go?

Everyone’s experience is different, but most people feel an immediate shift when they practice exercises like breathwork, visualization, or grounding techniques. Long-term change happens with consistency. Daily practice builds a habit of calm, and over time, it becomes easier to let go naturally.

4. What if I can’t stop overthinking?

Overthinking is a normal response to uncertainty, but you can break the cycle. Start by observing your thoughts instead of engaging with them. Use the "Floating Leaf" technique—imagine your thoughts floating down a stream, and let them drift away. This practice reduces the power your thoughts have over you.

5. How do I practice non-attachment daily?

Non-attachment is a daily practice of focusing on your actions, not the results. You can practice it by setting an intention each morning like, "Today, I will do my best and release the rest." Throughout the day, when you catch yourself feeling anxious, return to this intention and refocus on the present moment.

If you have more questions about letting go or managing anxiety, feel free to leave a comment below. Sharing your experience can also inspire others on their journey to peace and presence.

---

Conclusion: Trust the Process, One Breath at a Time

Letting go of anxiety isn’t something you “master” overnight. It’s a gentle practice of returning to the present moment, over and over again. Each time you let go of one worry, no matter how small, you’re training your mind to find peace more easily in the future.

Remember, ancient wisdom like the teachings of the Bhagavad Gita reminds us that we are not in control of the outcomes, but we are always in control of our actions. By shifting your focus to action, observing your thoughts, and trusting life’s process, you’ll start to feel lighter and more at ease.

So, here’s a challenge for you: Take one minute right now to practice the "Pause and Breathe" method. Notice how even a small moment of letting go can create peace within you.

What’s one thing you’re ready to let go of today? 

FDA Compliance: The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. You are encouraged to seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or condition.

Copyright © 2024 by Blue Beat Media. Thank you for your interest in Jim Donovan / Jim Donovan Music. We do not allow republication of our full newsletters and articles. However, you can post a portion (no more than 90 words, 1-2 paragraphs) of our content with a live link back to our homepage, donovanhealth.com, or a link to the specific article you are quoting from.

About the author:

Jim Donovan M.Ed. is a multi-platinum musician, educator and TEDx speaker.

His mission is to share the restorative power of music through education and performance.

Donovan is an Assistant Professor and Director of Music and Wellness at Saint Francis University.

His viral TEDx Talk "How to Trick Your Brain Into Falling Asleep" has been viewed over 7 million times to date.

He currently performs with his band The Sun King Warriors who can best described as as a blend of rhythm heavy roots rock, with a strong dose of big barreling drums. 

Jim Donovan got his start as a founding member of the multi-platinum selling band Rusted Root.  There he co-wrote the song “Send Me on My Way” featured in the movies "Ice Age", "Matilda" and the Netflix series "New Girl". During his time with the band 1990-2005, he recorded and released seven full length albums. Including "When I Woke" (3x platinum). He also had the honor of sharing the stage with many of his musical influences and heroes including Robert Plant and Jimmy Page of Led Zeppelin (1995 US/UK tour), Carlos Santana (1997/2002 US tour), The Allman Brothers Band (1995/96 US tour), The Grateful Dead (1995 Three Rivers Stadium in Pittsburgh, PA) and many others. Send Me On My Way also became the first song on Mars where it “woke up” NASA’s Mars Rover.