Free Tools To Help You Regulate Anxiety

Understand Your Anxiety

Learn about what causes anxiety and how it manifests both mentally and physically

• What is Anxiety?

• Physical Sensations Associated with Anxiety

• Negative Thoughts/Worries

• Common Areas of Worry

 

Specific Types of Anxiety

Learn more about different types of anxiety

• Coping with Intense Anxiety

• Repetitive, Unwanted Thoughts (Rumination)

• Perfectionism

• Social Anxiety

• Phobias

• Panic

Adjust Your Thinking

Learn tools that help you reframe your thinking to reduce anxiety

• Notice Thoughts/Feelings

• Take Action Instead of Worrying

• Acceptance

• Acceptance Of Uncertainty

• Acceptance of Unchangeable Situations

• Reframe Cognitive Distortions

  • All-or-Nothing Thinking

  • Fallacy of Fairness

  • Fallacy of Change

  • Overgeneralizing

  • Labeling and Mislabeling

  • Mind Reading

  • Catastrophizing

  • Personalization

  • Emotional Reasoning

  • Fortune-Telling

  • Disqualifying the Positive

  • Negative Filtering

  • Should Statements

  • Control Fallacies

• Set Aside Time to Worry

• Anxiety as a Positive Force

• Distraction

• Thought Stopping

• Maintain Realistic Expectations of Self and Others

• Mental Reminders

  • Will This Bother Me in 10 Years?

  • Most Worries Don't Materialize

  • I can't control everything, so there is no need to try so hard.

  • Just because a thought comes to my mind doesn't mean it's true or i have to believe it.

  • Don't assume the worst - it usually doesn't happen.

  • Instead of worrying about problems, I can take action to solve them.

  • Even if something bad happens, I can handle it.

  • When my mind goes to the future, I'll bring it back to the present.

• Positive Self-Talk

• Comparisons

• Covert Modeling (Imagine yourself successfully coping with a challenging situation).

• Journaling

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

• Listen to Music

• Observe Nature

• Limit Your Exposure to Negative Information

• Behavioral Experiments

• Relaxation Techniques

  • Meditation

  • Breathing

  • Muscle Relaxation

  • The Heavy Feet Method

  • The Hand Warming Method

  • The Visualization Method

• Diet

• Tasks

  • Take Breaks

  • Make a List

  • Reduce Time Wasters

  • Delegate Tasks

  • Prioritize Tasks

  • Break Down Tasks into Smaller Chunks

  • Assertively saying "NO" to requests of Others

  • Reduce Distractions