This is how you manage your anxiety - and start to feel better!

Dealing with anxiety can feel overwhelming, but with the right tools, you can take control of your emotions and create an everyday life with less worry. Cognitive behavioral therapy (CBT) is one of the most effective methods for treating anxiety, and here we share some of the most common techniques that can help you along the way.

What is anxiety?

Anxiety is the body's natural response to stress or threat. It is a survival mechanism that protects us, but when it becomes excessive or constant, it can interfere with our daily life. Symptoms such as palpitations, restlessness, worrying thoughts and muscle tension are common.

CBT is about identifying and changing the thoughts and behaviors that maintain the anxiety. Here are some techniques you can start with:

1. Explore and challenge your thoughts

CBT teaches us that our thoughts are often the driving force behind our anxiety. By identifying negative thought patterns, you can begin to question their validity.

Exercise:

• Write down a worry, such as “I will fail at work.”

• Ask yourself:

• What is the evidence for and against this idea?

• Is there a more balanced way of looking at the situation?

• How likely is it that my concern will come true?

2. Breathing techniques to calm the body

When we are anxious, we tend to breathe shallowly, which reinforces the feeling of panic. By focusing on slow, deep breathing, you can calm your nervous system.

Exercise:

• Sit comfortably and close your eyes.

• Breathe in through the nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly through the mouth for 6 seconds.

• Repeat for 5-10 minutes.

3. Gradual exposure to fears

Avoidance is common in anxiety, but it makes the fear greater. Through gradual exposure, you can reduce anxiety over time.

Exercise:

• Identify something you avoid because of anxiety (eg public speaking).

• Break it down into small steps. The first step may be to speak in front of a friend. The next step might be to practice in front of a small group.

• Repeat each step until the anxiety subsides.

4. Plan “worry time”

Trying to avoid worrying thoughts altogether can make them feel even stronger. One technique is to schedule a time to worry.

Exercise:

• Choose a specific time of day (eg 15 minutes in the afternoon) to actively focus on your worries.

• If a worry comes up during the day, remind yourself that you can deal with it during your “worry time.”

• When time is up, return to other activities.

5. Gratitude and presence

Anxiety is often about worrying about the future or brooding over the past. Focusing on the present and what you are grateful for can be an effective counterbalance.

Exercise:

• Write down three things you are grateful for each day.

• Use a simple mindfulness exercise: Describe three things you see, hear and feel right now.

Take the next step towards a calmer life

Although these techniques can be helpful, it is sometimes difficult to get started or get the most out of the exercises on your own. It can also be valuable to be able to talk or sign off. This is where our AI coach can make a big difference.

Our AI therapist is free and uses CBT to help you manage your anxiety. It guides you through exercises, offers support and helps you break negative patterns - directly at your own pace.

👉 Try our free AI coach today and take the first step towards a calmer and more balanced life.

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