Coaching practices for Act Skills for Anxiety
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Act Skills for Anxiety, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I can calm myself just fine practicing alone on the couch, but the moment I’m in the actual situation that sets me off
- I only ever try a new way to handle this once I’m already deep in a full-blown wave, and by then I’m too far gone to think
- I’ve got all these little things I do to get through anxious moments
- I walk into hard situations white-knuckling to make sure nothing bad happens, so the second I feel any anxiety I read it as proof of danger and grab for a crutch
- I only ever try to wrangle my attention once I’m already spiraling, when it’s far too late to work
Practices that may help
- The Anxiety Toolkit, Made Practical
A practical anxiety toolkit pulls together a handful of evidence-informed skills — grounding, breathing, interoceptive awareness, behavioral experiments, and balanced self-talk — so you have the right tool for the moment instead of one move for every situation. Several of these rest on solid clinical and experimental support. They are self-help skills for everyday stress and anxiety; for severe or persistent anxiety, use them alongside professional care. - Apply relaxation in increasingly difficult situations
Practice the rapid response in progressively more anxiety-provoking real-world contexts.
Applied Relaxation, Made Practical - Rehearse the response before you need it
Learn and practice the four steps in low-stakes moments so they are available under pressure.
The DARE Response to Anxiety, Made Practical - Map your safety-behavior inventory
List every action you take to prevent feared outcomes in anxiety-provoking situations.
Safety Behavior Fading, Made Practical - Reframe from "preventing catastrophe" to "coping with discomfort"
Shift the goal of entering feared situations from preventing disaster to practicing tolerance.
Safety Behavior Fading, Made Practical - Daily 12-minute ATT practice
Run the full three-phase ATT session every day as a skill, not a relaxation ritual.
Attention Training Technique (ATT), Made Practical - Drop the safety behaviors
Let go of the small avoidances and crutches you use to feel "safe" from anxiety.
The DARE Response to Anxiety, Made Practical - Apply EFT to specific performance anxiety triggers
EFT has the strongest self-guided evidence for test anxiety, public speaking, and sports performance stress.
EFT Tapping: What It Is, How to Do It, and What the Evidence Shows - Use a 30-second micro-grounding version for public settings
In public or meetings, a single-sense version — three named things you can see — takes 30 seconds and shows nothing.
The 5-4-3-2-1 Grounding Technique - Attention Training Technique (ATT), Made Practical
The Attention Training Technique (ATT), developed by Adrian Wells, is a structured auditory exercise that rebuilds voluntary control over where attention goes — directly countering the self-focused, threat-locked attention that sustains anxiety and health anxiety. Randomised trials support its effectiveness as a standalone and as part of Metacognitive Therapy.
Related concerns
- Anxiety Crutches
Let go of the small avoidances and crutches you use to feel "safe" from anxiety.
Drop the safety behaviors
- Anxiety Toolkit
A practical anxiety toolkit pulls together a handful of evidence-informed skills — grounding, breathing, interoceptive awareness, behavioral experiments, and balanced self-talk — so you have the right tool for the moment instead of one move for every situation. Several of these rest on solid clinical and experimental support. They are self-help skills for everyday stress and anxiety; for severe or persistent anxiety, use them alongside professional care.
- How Do I Cope With My Anxiety
Actively invite more of the anxiety rather than waiting nervously for it to pass.
Run toward the feeling
- How To Overcome Anxiety Driving Test
Offload performance anxiety by writing it out in full immediately before the event.
Write about your worries before a high-stakes performance
- Portable Anxiety Tool
A practical anxiety toolkit pulls together a handful of evidence-informed skills — grounding, breathing, interoceptive awareness, behavioral experiments, and balanced self-talk — so you have the right tool for the moment instead of one move for every situation. Several of these rest on solid clinical and experimental support. They are self-help skills for everyday stress and anxiety; for severe or persistent anxiety, use them alongside professional care.
- The Anxiety Toolkit As A Caregiver
A practical anxiety toolkit pulls together a handful of evidence-informed skills — grounding, breathing, interoceptive awareness, behavioral experiments, and balanced self-talk — so you have the right tool for the moment instead of one move for every situation. Several of these rest on solid clinical and experimental support. They are self-help skills for everyday stress and anxiety; for severe or persistent anxiety, use them alongside professional care.
Describe your situation in your own words to search the complete practice library.