20 Ways to Manage Anxiety

Writer: Fariha Ahmed

Anxiety and distress are natural emotions, but when they start interfering with daily life, having effective coping strategies can make all the difference. Therapy equips individuals with valuable techniques to navigate these emotions, fostering self-awareness, emotional regulation, and behavioral change. Whether used independently or alongside professional support, these tools can help build resilience and improve overall well-being. 

Managing Anxiety

1. Cognitive Reframing – Challenge negative thought patterns by replacing them with more balanced, realistic perspectives. Identifying cognitive distortions like catastrophizing can help reshape anxious thinking. 

2. Journaling & Thought Records – Writing down emotions and thought patterns provides insight into anxiety triggers. Use prompts like “What’s making me anxious today?” or “What are three things I handled well?” to encourage reflection. 

3. Behavioral Activation – Engaging in enjoyable and meaningful activities, even when motivation is low, helps counteract avoidance behaviors linked to anxiety. 

4. Exposure Therapy – Gradually confronting feared situations or stimuli reduces avoidance and desensitizes anxiety triggers. For example, someone with social anxiety might start with small social interactions before progressing to larger settings. 

5. Behavioral Experiments – Test anxious predictions in real life. If you fear public speaking, try speaking up in a small group and compare the actual outcome to your expectations. 

6. Stress Reduction Techniques – Calming practices like deep breathing, progressive muscle relaxation, and guided visualization can regulate the nervous system. Try box breathing: inhale for four seconds, hold for four, exhale for four, and hold for four. 

7. Guided Discovery – A technique that encourages questioning anxious beliefs. Ask yourself, “What evidence supports this thought?” to challenge assumptions. 

8. Successive Approximation – Break overwhelming tasks into smaller, more manageable steps. If an assignment feels daunting, start with an outline instead of tackling everything at once. 

9. Role Playing – Practicing challenging conversations in a safe space builds confidence and reduces social anxiety. 

10. ABC Model – Analyze emotional responses by identifying the Activating event, Belief, and Consequence to challenge irrational thoughts and develop healthier interpretations.

Emotional Regulation & Managing Distress

11. Distract-Relax-Cope – This Dialectical Behavior Therapy (DBT) technique involves distracting from distress, engaging in a relaxing activity, and then processing emotions constructively. 

12. Big List of Pleasurable Activities – Keep a list of enjoyable activities like listening to music, baking, or taking a warm bath. Having go-to self-soothing options makes it easier to regulate emotions. 

13. Feelings Thermometer – Rate emotional intensity on a scale to recognize when distress is escalating and intervening before it becomes overwhelming.

Managing Depression

14. Safety Planning – Creating a proactive plan with coping strategies, emergency contacts, and personal triggers can be lifesaving for those experiencing suicidal thoughts or severe distress. 

15. Gratitude Journal – Regularly noting things you’re grateful for shifts focus from negative thoughts to positive aspects of life, fostering a sense of appreciation.

Identifying Values

16. Values Clarification Exercise – Identifying core values helps align actions with what truly matters. If family is a core value, prioritizing time with loved ones becomes essential. 

17. Values Bullseye – A visual tool that maps how closely current behaviors align with personal values, helping individuals set meaningful goals for growth.

Managing Anger

18. Anger Iceberg – Explore the emotions beneath anger—such as fear, hurt, or frustration—to gain better control over emotional responses.

Improving Sleep

19. Sleep Diary – Tracking sleep habits and disturbances can help pinpoint factors contributing to poor sleep and guide healthier bedtime routines. 

20. Cognitive Behavioral Therapy for Insomnia (CBT-I) – A structured approach that improves sleep by adjusting routines, implementing relaxation techniques, and challenging negative sleep-related thoughts.

By incorporating these strategies into daily life, individuals can cultivate emotional resilience, manage distress more effectively, and regain control over their mental well-being.

                                                               Reference:

Zencare Team. (n.d.). 20 therapy tools to manage anxiety & distress. Zencare. Retrieved March 23, 2025, from https://blog.zencare.co/therapy-tools-anxiety-distress/