How to Manage Anxiety
Learn how to manage anxiety with our detailed step-by-step guide. Follow our easy instructions to get it done right.
Your Progress
0 of 6 steps completedStep-by-Step Instructions
1 Step 1: Practice Deep Breathing Exercises
Step 1: Practice Deep Breathing Exercises
Use 4-7-8 breathing technique: inhale 4 seconds, hold 7 seconds, exhale 8 seconds to calm nervous system.
Anxiety Management Workbook
CBT-based exercises for managing anxiety
Breathing Exercise App Subscription
Calm or Headspace premium features
2 Step 2: Identify and Challenge Anxious Thoughts
Step 2: Identify and Challenge Anxious Thoughts
Write down worries, examine evidence for/against them, and reframe with more balanced perspectives.
Anxiety Journal
Guided journal for tracking triggers and thoughts
The Anxiety Toolkit Book
Evidence-based strategies for anxiety relief
3 Step 3: Establish Regular Exercise Routine
Step 3: Establish Regular Exercise Routine
Engage in 30 minutes of moderate exercise most days - walking, jogging, yoga, or other physical activity.
Yoga Mat and Blocks Set
Equipment for anxiety-reducing yoga practice
Fitness Tracker Watch
Monitor activity levels and heart rate
4 Step 4: Limit Caffeine and Alcohol
Step 4: Limit Caffeine and Alcohol
Reduce intake of stimulants and depressants that can worsen anxiety symptoms.
Herbal Tea Variety Pack
Calming teas like chamomile and lavender
5 Step 5: Practice Mindfulness or Meditation
Step 5: Practice Mindfulness or Meditation
Spend 10-15 minutes daily on meditation, progressive muscle relaxation, or mindfulness exercises.
Meditation Cushion
Comfortable cushion for meditation practice
Mindfulness for Anxiety Book
Guide to using mindfulness for anxiety relief
6 Step 6: Seek Professional Support
Step 6: Seek Professional Support
Consider therapy (CBT is highly effective for anxiety) or consult doctor about treatment options.
Online Therapy Subscription
BetterHelp or Talkspace monthly therapy