F.I.G.H.T. Back: Finding Peace in the Middle of the Storm

Are you a worrier by nature? Do you find yourself imagining the worst-case scenario before anything even happens? Maybe you could moonlight as a risk manager—because you’re already planning for every possible outcome based on the tiniest hint that something might go wrong.

If that sounds familiar, you’re not alone.

Anxiety has a way of pulling us into the future or dragging us back into the past. It loops our thoughts, replays our fears, and convinces us that we need to be prepared for everything—even when nothing has happened yet. And the more we revisit those thoughts, the more anxious we feel.

But there’s a way to interrupt that cycle. A way to F.I.G.H.T. back.

Here’s a simple framework to help you move through anxiety and worry with compassion and clarity:

F — Fear

Fear is universal. Every single person—from newborns to elders—have felt it. Anxiety, worry, and even shame often stem from fear: fear of failure, fear of the unknown, fear of losing control, fear of pain. The first step is to name it. What are you afraid of? Once you identify the root, you can begin to loosen its grip.

I — Insight

Be curious about your emotions. Ask yourself: Where is this fear coming from? Have I felt this before? Often, our anxious patterns are echoes of past experiences—especially those from childhood—that taught us to stay hyper-alert or self-critical. Insight helps us recognize that these responses are learned, not permanent.

G — Grace

Extend grace to yourself. You do it for others all the time—why not for you? Mistakes are part of being human. Perfectionism may feel like protection, but it’s often rooted in trauma. Therapy can help unpack that. In the meantime, remind yourself: You are allowed to be imperfect.

H — Hope

Hope is the quiet belief that something better is coming. When you’re in the thick of it, pain can feel endless. But healing happens. Light returns. You begin to breathe again. Hold onto hope—it’s your anchor in the storm.

T — Trust

Look back. Think of the days you thought you wouldn’t make it through. But you did. You’re here. That’s your proof. Trust your resilience. Trust that you’ll rise again. Brighter days are ahead.

So keep F.I.G.H.T.ing. Not because you need to be perfect, but because you deserve peace—even in the middle of the storm.