Coaching practices for The Anxiety Toolkit with Friends
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For The Anxiety Toolkit with Friends, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- The voice in my head when I’m anxious is brutal
- I’ve become so fused with the anxiety that I can’t get any distance from it
- I can only handle the scary situation if I’ve got my little crutch
- I’ve got all these little things I do to get through anxious moments
- I’ve got all these little rules that keep me okay
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. - 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 - Use humor as a therapeutic distance-maker
Practice narrating your anxiety to an imaginary sympathetic audience — make it funny.
Logotherapy: Paradoxical Intention - Gradually drop safety behaviors
Safety behaviors (a phone, a companion, a pill) reduce distress in the moment but prevent the learning that exposure is meant to produce.
The Fear Ladder: Graded Exposure 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 - 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 - 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 - 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 - 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 - The 5-4-3-2-1 grounding technique
Name five things you see, four you hear, three you feel, two you smell, one you taste.
The Anxiety Toolkit, Made Practical
Related concerns
- 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.
- The Anxiety Toolkit For My Teenager
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 Manage Anxiety
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 Manage Severe Anxiety
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
Use grounding before anxiety peaks, not after
- The Anxiety Toolkit As A Parent
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 On A Budget
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.
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