Coping With Anxiety: 7 Tools That Actually Help

Anxiety is part of being human—but when worry becomes overwhelming, it can disrupt sleep, work, and relationships. The good news: evidence-based tools from Cognitive Behavioral Therapy (CBT) and mindfulness can help you feel calmer and more in control.

1) Box Breathing

Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat for 2–3 minutes to regulate your nervous system.

2) Grounding (5–4–3–2–1)

Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste. This interrupts racing thoughts.

3) Thought Reframing

Write down the anxious thought, the evidence for/against it, and a balanced alternative. Practice daily for 2 weeks.

4) Worry Scheduling

Set a 15-minute “worry window.” When worries arise, jot them down and wait until the window. This reduces all-day rumination.

5) Behavioral Activation

Plan small, meaningful actions (walk, call a friend, tidy a space). Even tiny wins build momentum and mood.

6) Sleep Routines

Keep a consistent schedule, dim screens at night, and use your bed for sleep only. Try a brief body scan before bed.

7) Self-Compassion

Speak to yourself as you would to a close friend. Anxiety is not a failure—it’s a signal calling for care.

When to Seek Support

If anxiety interferes with your daily life, therapy can help. CBT and mindfulness-based approaches are highly effective. Consider reaching out to a licensed psychologist for tailored support.