Free Resource
Anxiety Toolkit
5 Evidence-Based Strategies That Actually Help
From Graceway Wellness | gracewaywellness.com
Anxiety is exhausting. When your mind won't stop racing and your body feels on high alert, it's hard to imagine feeling calm again. But there are strategies that can help—not quick fixes, but tools you can build into your daily life.
This toolkit contains five evidence-based techniques used in therapy. They work best when practiced regularly, not just during anxious moments.
1 The 5-4-3-2-1 Grounding Technique
When anxiety pulls you into your head, grounding brings you back to the present moment using your senses.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Tip: Take your time with each sense. The goal is to fully engage with your environment, not rush through the list.
2 Box Breathing
This breathing technique activates your parasympathetic nervous system—the "rest and digest" response that counters anxiety.
Inhale
4 sec
Hold
4 sec
Exhale
4 sec
Hold
4 sec
Repeat 4-6 times. Practice when calm so it becomes automatic when anxious.
3 Thought Challenging
Anxious thoughts often feel like facts. This technique helps you examine them more objectively.
What am I worried about?
Write the specific thought
What evidence supports this thought?
Facts, not feelings
What evidence contradicts it?
Times this wasn't true
What's a more balanced perspective?
A realistic middle ground
4 The Worry Window
Instead of fighting worries all day, contain them to a specific time.
- 1. Schedule 15-20 minutes daily as your "worry time"
- 2. When worries arise outside this time, write them down for later
- 3. During worry time, review your list and worry intentionally
- 4. When time is up, stop and return to your day
This works because it breaks the cycle of constant worry while still acknowledging your concerns.
5 Progressive Muscle Relaxation
Anxiety lives in the body. This technique releases physical tension you may not even realize you're holding.
For each muscle group:
- 1. Tense the muscles for 5 seconds
- 2. Release and relax for 10 seconds
- 3. Notice the difference between tension and relaxation
Work through: feet, calves, thighs, stomach, hands, arms, shoulders, face.
When Self-Help Isn't Enough
These strategies can help manage everyday anxiety, but some signs suggest it's time to work with a therapist:
- • Anxiety interferes with work, relationships, or daily activities
- • You're avoiding situations because of fear or worry
- • Physical symptoms like racing heart, trouble sleeping, or digestive issues persist
- • Self-help strategies aren't providing enough relief
Need More Support?
These strategies work best as part of a broader approach. If anxiety is significantly impacting your life, therapy can help you understand what's driving it and develop personalized strategies.