Free Tools To Help You Regulate Anxiety

What is Anxiety?

Physical Sensations Associated with Anxiety

Negative Thoughts/Worries

Common Areas of Worry

Notice Thoughts/Feelings

Take Action instead of Worry

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).

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