Self-Care for Anxiety: 10 Evidence-Based Coaching Practices
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Self-Care for Anxiety, these are the strongest matches in the current practice library.
Practices that may help
- Engage with the present moment
Once the edge comes off, redirect attention fully into an activity or your surroundings.
The DARE Response to Anxiety, 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 - 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. - Map your safety-behavior inventory
List every action you take to prevent feared outcomes in anxiety-provoking situations.
Safety Behavior Fading, Made Practical - Fade reassurance-seeking
Gradually reduce how often you seek reassurance from others that the feared thing won't happen.
Safety Behavior Fading, Made Practical - Use grounding before anxiety peaks, not after
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
The 5-4-3-2-1 Grounding Technique - Strengthen the observing self
Notice that there is a "you" watching your thoughts — that witness is stable even when thoughts are not.
Defusion from Anxious Thoughts - Balanced, compassionate self-talk
Talk to yourself as you would to a friend — accurate and kind, not harsh or falsely cheery.
The Anxiety Toolkit, Made Practical - Run toward the feeling
Actively invite more of the anxiety rather than waiting nervously for it to pass.
The DARE Response to Anxiety, Made Practical - Run the full 5-4-3-2-1 sequence
Work through all five senses in order: 5 things seen, 4 heard, 3 touched, 2 smelled, 1 tasted.
The 5-4-3-2-1 Grounding Technique
Does this sound like the set of challenges you might be facing?
- Even once the worst of it passes, I can’t get back into the room
- I’ve got all these little rules that keep me okay
- I’ve got all these little things I do to get through anxious moments
- I keep asking the people around me "are you sure it’s fine?" over and over
- I always wait until I’m already in full panic to try to calm down, and by then it’s too far gone for anything to work
Related concerns
- How To Get Over Anxiety As A Man
Once the edge comes off, redirect attention fully into an activity or your surroundings.
Engage with the present moment
- How To Get Rid Of Anxiety On Your Own
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.
- What To Do To Not Be Anxious
List every action you take to prevent feared outcomes in anxiety-provoking situations.
Map your safety-behavior inventory
- What To Do To Stop Being Anxious
Once the edge comes off, redirect attention fully into an activity or your surroundings.
- How To Anxiety Free
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 To Be Get Rid Of Anxiety
Let go of the small avoidances and crutches you use to feel "safe" from anxiety.
Drop the safety behaviors
Describe your situation in your own words to search the complete practice library.