Anxiety: 5 techniques you can try today

Anxiety is a natural response of the body: it prepares us to face danger. But when it becomes intense, frequent or appears without real danger, it can affect our sleep, relationships and mood.

Below are five techniques used in Cognitive Behavioural Therapy. Try them patiently; like any skill, they take practice.

1. Diaphragmatic breathing

When we are anxious, breathing becomes fast and shallow. Slow breathing from the diaphragm tells the body that it is safe.

• Place one hand on your chest and the other on your belly.
• Breathe in through your nose for about 4 seconds, feeling your belly rise.
• Breathe out slowly through your mouth for about 6 seconds.
• Continue for 3–5 minutes.

2. 5-4-3-2-1 grounding

When your mind races into the future, grounding brings you back to the present through your senses. Notice:

• 5 things you can see
• 4 things you can touch
• 3 sounds you can hear
• 2 things you can smell
• 1 thing you can taste

3. Thought record

Write down:

1. The situation that makes you anxious.
2. The thought that went through your mind.
3. How strongly you believe it (0–100%).
4. The evidence for and against that thought.
5. A more balanced alternative.

We often find that anxiety is fuelled by thoughts that feel like facts but are actually assumptions.

4. “Worry time”

Instead of trying to stop worrying all day, set aside 15 minutes at a fixed time each day to think about your worries. When a worry shows up earlier, write it down and postpone it until then. Many people find that by the time worry time arrives, several worries have lost their power.

5. Gradual approach instead of avoidance

Avoidance brings instant relief, but in the long run it teaches the mind that the situation really is dangerous. Make a list of situations you avoid, from easiest to hardest, and start facing them gradually, one step at a time.

When to seek help

If anxiety persists for weeks, you experience panic attacks or you start limiting your life to avoid it, it is worth talking to a mental health professional. Cognitive Behavioural Therapy is particularly effective for anxiety. Read more about therapy for anxiety and panic attacks.