Transforming Anxiety into Action

Ellen Palmer believes that everyone deserves the tools and confidence to create their ideal life, no matter what challenges they face. Drawing on her experience as a coach, educator, and former COO of Healing Meals Community Project, Palmer has developed a powerful approach to helping work through anxiety. In a recent all school gathering, she shared with the community effective and simple tools to help transform anxiety into action, to practice being present and to make purposeful choices. 

One of the most common challenges high school and college students struggle with is anxiety. From worries about grades and friendships, health, future success, and performance, Palmer shared that it is easy to get trapped in an endless cycle of rumination, a cycle she herself understands well. She refers to herself as a “world-class worrier,” someone who spent years perfecting the art of anxiety. But over time, she discovered that constant worrying didn’t lead to better outcomes. Instead, it often resulted in sadness, isolation and a feeling of powerlessness. 

The foundation of her approach is rooted in two life-changing concepts: presence and practice. She teaches that the most powerful place to be is in the present moment. Too often, we allow our thoughts to be consumed by past mistakes or future anxieties, losing touch with the power of the present. Being present helps us connect more deeply with others, think clearly and make better decisions.

Palmer encourages students to practice mindfulness through simple exercises like focusing on gratitude, breathing techniques, or even just noticing the sensation of their feet on the ground. These practices allow us to reconnect with ourselves, calm our nervous system, and gain control over our thoughts. By doing so, we can break free from the thought loops that trap us in anxiety and take intentional steps forward.

The second key concept Palmer emphasizes is practice. We get good at what we practice, whether that’s worry, distraction, or calm and clarity. Just as we practice sports or music to improve, we can practice new ways of thinking and feeling. The brain, she explains, is wired to form habits, and with consistent practice, we can train our minds to focus on what we want rather than what we fear.

One of the most effective strategies Palmer designed is the “Way Out of Worrying Wheel.” This simple tool helps individuals pause, identify their thoughts and feelings and choose a different path. By practicing this shift from worry to intention, we empower ourselves to take small actions that lead to greater confidence and peace.

Palmer’s work with the Healing Meals Community Project also introduced her to a profound insight: helping others is one of the best ways to help ourselves. Volunteering activates the brain’s reward centers, releasing feel-good chemicals like serotonin, dopamine and endorphins. This not only boosts mood but also fosters a sense of connection and purpose. Whether through formal volunteering or simply offering support to a friend, service beyond self can be a powerful antidote to anxiety.