Anxiety & Stress

Evidence-based anxiety & stress practices.

23 concepts in this area — each broken into concrete practices with the real mechanism, an honest read on the evidence, and how to practice it with IX Coach.

• Accepting Uncertainty: The Core Skill in CBT for GAD — How do you stop needing certainty when it drives your anxiety?
• Applied Relaxation, Made Practical — What is applied relaxation and how does it reduce anxiety and panic?
• Challenge vs. Threat Appraisal, Made Practical — What is the difference between challenge and threat appraisal, and how does it affect performance?
• Cognitive Reframing, Made Practical — What is cognitive reframing and how do you reframe negative thoughts?
• Decatastrophizing, Made Practical — What is decatastrophizing and how do you use it to stop anxiety spirals?
• Defusion from Anxious Thoughts — How do you use ACT defusion techniques to stop anxiety thoughts from controlling you?
• Interoceptive Exposure for Panic — What is interoceptive exposure and how does it reduce panic attacks?
• Panic Surfing — How do you ride out a panic attack instead of fighting it?
• Progressive Muscle Relaxation, Made Practical — What is progressive muscle relaxation and how do you do it?
• Safety Behavior Fading, Made Practical — What are safety behaviors and how do you fade them to reduce anxiety?
• Stress Inoculation Training — How does stress inoculation training build resilience to stress and anxiety?
• Tend-and-Befriend, Made Practical — What is the tend-and-befriend stress response and how can you use it?
• The 5-4-3-2-1 Grounding Technique — How does the 5-4-3-2-1 grounding technique reduce anxiety?
• The Anxiety Toolkit, Made Practical — What are the best practical techniques to manage everyday anxiety?
• The Clark Panic Model, Made Practical — What is Clark's cognitive model of panic and how does it treat panic attacks?
• The Coping Card — What is a coping card and how does it help in CBT?
• The DARE Response to Anxiety, Made Practical — What is the DARE response and how do you use it to handle anxiety?
• The Fear Ladder: Graded Exposure Made Practical — How do you use a fear ladder to overcome anxiety step by step?
• The Relaxation Response, Made Practical — What is the relaxation response and how do you elicit it?
• The Stress-Is-Enhancing Mindset — Does believing stress is enhancing actually change how it affects you?
• The Worry Tree — What is the worry tree and how does it stop anxious rumination?
• Worry Exposure, Made Practical — What is worry exposure and how does it reduce chronic anxiety?
• Worry Postponement, Made Practical — What is worry postponement (scheduled worry time) and does it work?