Have you ever felt paralyzed by anxiety?

You’re moving through life when suddenly your brain latches onto a thought, memory, or fear. In an instant, your body shifts into alarm mode—your heart races, your stomach clenches, your mind floods with “what ifs.” Anxiety can feel like it hijacks your whole system without warning.

This process reminds me of the game Candyland.

In the game, you travel along a multicolored path toward the candy castle. But along the way, you can land on a dreaded black dot. There you sit, stuck, waiting for the right card to move forward. It can feel endless.

Anxiety is like landing on those black dots. Life is moving forward, and suddenly, something unexpected and uncertain throws you off course. You feel trapped, powerless, and afraid. When you don’t know how to regulate that fear, anxiety can quickly tighten its grip, and you remain stuck.

The good news? Unlike Candyland, you don’t have to wait passively for the right card. You can take steps to get unstuck.

One evidence-based way forward is exposure. Instead of avoiding the situations, thoughts, or feelings that trigger anxiety, exposure invites you to face them—gradually and intentionally. Research shows that when we confront what scares us, our brain learns that the feared outcome often doesn’t happen, or if it does, we can handle it. Over time, the anxiety lessens because the brain no longer interprets the trigger as a threat.

That means when you revisit the cue for your anxious moment—whether it’s a crowded room, a difficult conversation, or a racing thought—you give yourself the chance to experience the feelings without running from them. At first, the fear may feel intense, like a wave crashing over you. But waves always recede. As you ride them out, your body learns that the storm passes and you’re still standing. Each time you practice, you grow stronger and more confident in your ability to cope.

In therapy, this might look like starting small: spending a short time with the thing you fear, then gradually increasing your exposure as your confidence grows. Over time, your “black dot” moments don’t feel as paralyzing because you’ve learned you can move through them.

And here’s an important difference from Candyland: you don’t travel this road alone. God walks with you, offering comfort, strength, and a peace that “passes understanding” (Philippians 4:7). His presence is steady, even when your feelings are not.

So, when anxiety plants you on that black dot, don’t give up. Remember, you can move forward. Face the fear, trust that the feelings will pass, and lean into the One who never leaves you. That’s how you get back on the road—and keep moving toward the castle.

For more holistic help for anxiety: