Free Tools To Help You Regulate Anxiety

Suggestions and Tips for Managing Anxiety

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Understand Your Anxiety

Learn about what causes anxiety and how it manifests both mentally and physically
  • What is Anxiety?
  • Common Physical Sensations of Anxiety
  • Negative Thoughts/Worries
  • Common Areas of Worry
Pensive man by water

Adjust Your Thinking

Learn tools that help you reframe your thinking to reduce anxiety
  • Notice Thoughts/Feelings
  • Take Action Instead of Worry
  • Acceptance Of Uncertainty Or Unchangeable Situations
  • Reframe Cognitive Distortions
  • Set Aside Time to Worry
  • Anxiety as a Positive Force
  • Distraction
  • Thought Stopping
  • Maintain realistic expectations of self and others
  • Mental Reminders
  • Positive Self-Talk
  • Comparisons
  • Covert Modeling (Imagine yourself behaving the way you want)
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Adjust Your Behaviors

Learn tools that help you change your behaviors to reduce anxiety
  • Exercise
  • Methods to get more exercise throughout the day
  • Improving Your Sleep
  • Grounding
  • Reduce Social Media Time
  • Graded Exposure
  • Distraction
  • Listen to Music
  • Observe Nature
  • Limit Your Exposure to Negative Information
  • Behavioral Experiments
  • Relaxation Techniques
  • Diet
  • Methods to Complete Tasks With Less Anxiety

Why subscribe to Premium?

    While free tools provide foundational techniques, a Premium subscription offers the following:

  • RegulateAnxiety.com utilizes a clean, easy to navigate interface. Many self-help applications have gimmicky or cluttered interfaces which are confusing and/or difficult to navigate. RegulateAnxiety.com offers a very easy and simple method to learn new information.
  • Cost - RegulateAnxiety.com offers a great deal of free content to make it accessible world-wide. Premium features can offer a more personalized and motivating experience at a reasonable cost. Monthly subscriptions are normally $9.99/month, but for the New Year, a 50% discount will be in place reducing the price to $4.99/month.
  • Use a Self Assessment Tool to to gain a better understanding of the potential causes and nature of your anxiety by looking at: Life Stressors, Common Areas of Worry, Physical Sensations associated with anxiety, and Anxiety-Related Behaviors which you may engage in to reduce anxiety.
  • Specific Types of Anxiety - A Premium subscription offers specific information about particular types of anxiety (Rumination, Perfectionism, Social Anxiety, Panic, & Phobias).
  • Track Anxiety Level - A visual chart of your anxiety levels over time can be both illuminating and motivating.
  • Motivational Ideas - this section provides suggestions for making progress and maintaining it.
  • Journaling - writing about your thoughts/feelings can facilitate both self-reflection and greater clarity of mind.
  • List of Goals - select from a comprehensive list of goals to help you focus your approach to anxiety regulation.
  • Thought Challenge Record - Cognitive distortions are biased ways of thinking that can feed anxiety. Challenging these distorted patterns of thinking using a structured form like the Thought Challenge Record can restructure distorted thoughts and help to reduce anxiety.
  • Intense Anxiety Button (Calm) - This section directs you to specific tools to help reducie intense anxiety.
  • Reminders - Learning any new information often requires repetition. Your Premium Subscription offers a comprehensive list of reminders to choose from that you can configure. This can help you to remember to practice techniques or regularly remind you of content to reinforce concepts.
  • My Favorites - Your Premium Subscription allows you to save relevant content for quick access to your favorite tools and techniques.
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