15+ Effective Anxiety Tools: Research-Backed Ways for Relief

Home  >  Resources for Anxiety > Best Anxiety Tools

Anxiety is one of the most common mental health issues, affecting over 40 million adults in the US each year, according to the Anxiety and Depression Association of America (ADAA). This widespread condition can significantly impact daily life, relationships, and overall well-being, making effective management tools essential. Psychological research has shown that strategies like mindfulness, breathing exercises, and cognitive-behavioral techniques can provide meaningful relief. This article explores scientifically backed tools to help adults manage and reduce anxiety, empowering individuals to take control of their mental health.

How We Chose These Tools for Anxiety

In selecting these tools for managing anxiety, we focused on three key factors to ensure they’re effective, trustworthy, and practical:

1. Research-Backed Approaches: Each tool included in this article is supported by credible research. Methods like mindfulness, cognitive-behavioral techniques, and breathing exercises have been shown in studies to effectively reduce anxiety symptoms, providing real benefits for those who practice them.
2. Expert-Approved Methods: These tools are recommended by renowned experts, including neuropsychologists like Rick Hanson, who has extensively studied anxiety and resilience. His insights, along with those of other mental health professionals, help validate the effectiveness of these strategies for managing anxiety.
3. Accessibility and Practicality: We prioritized tools that are accessible and easy to integrate into daily life. Many of these techniques require little to no cost, making it easier for people to incorporate them without the need for expensive resources.

What is Anxiety, and How Does It Develop?

Anxiety is a natural response to perceived threats that helps us stay alert and prepared. However, when this response becomes frequent or overwhelming, it can interfere with daily life and well-being. 

According to the National Institute of Mental Health (NIMH), anxiety disorders affect millions of people and can stem from a combination of genetic, environmental, and psychological factors.

Factors like chronic stress and early life experiences can shape how we respond to challenges, reinforcing anxious habits. 

Neuropsychologist Rick Hanson notes that the brain’s “negativity bias” — our tendency to focus on potential threats — can heighten anxiety. Hanson suggests that practices like mindfulness and positive reinforcement can help retrain the brain, gradually reducing anxiety and building resilience.

Best Tools/Techniques to Overcome Anxiety

1. Taking in the Good (Rick Hanson’s technique of focusing on positive experiences to build resilience)
2. Deep Breathing Exercises
3. Progressive Muscle Relaxation (PMR)
4. Mindfulness Meditation
5. Journaling
6. Gratitude Practice
7. Physical Exercise
8. Nature Walks
9. Cognitive Restructuring
10. Body Scanning
11. Grounding Techniques (like the 5-4-3-2-1 method)
12. Aromatherapy (using calming scents like lavender)
13. Positive Affirmations
14. Setting Boundaries and Saying No
15. Structured Routine and Time Management

1. Taking in the Good

Taking in the Good is a mindfulness-based practice developed by psychologist Dr. Rick Hanson. It encourages us to stay with and internalize beneficial experiences so that we can hardwire them into our brains – building up inner strengths inside. This approach helps combat the brain’s negativity bias — which can get caught up in anxious or negative thinking.

Why use it for anxiety

Anxiety often stems from the brain’s tendency to emphasize and cling to negative experiences—what experts call the “negativity bias.” Dr. Hanson’s technique shows that by consciously “taking in” positive experiences, we can help the brain shift away from its natural tendency to dwell on worries and fears. Studies in neuroplasticity, the brain’s ability to form new connections, support this idea: regularly focusing on beneficial experiences can gradually reshape the mind’s patterns, creating a more positive and less anxious outlook over time.

How it helps with anxiety

Practicing this technique can reduce the power and frequency of anxious thoughts by replacing them with more positive, calming experiences. When we repeatedly focus on beneficial experiences, the brain starts creating pathways that reinforce inner strengths like calm and confidence. This makes it easier to handle anxiety triggers and builds resilience against stress, ultimately leading to a more balanced and less reactive emotional state.

How to practice it for anxiety

1. Notice a beneficial experience, however small—like a pleasant conversation, the warmth of sunshine, or the taste of your favorite food.
2. Enrich the experience by staying with it for 10-20 seconds, letting yourself fully feel the pleasure, comfort, or joy.
3. Absorb the positive feelings by visualizing the experience as a warm glow sinking into you, allowing it to become part of your memory.
4. If you want, you can link this positive feeling to any anxious thoughts, visualizing them melting away in the warmth of the good experience.

2. Deep Breathing Exercises

Deep breathing exercises involve intentionally slowing down and deepening the breath. This practice can calm the nervous system by shifting focus from shallow, rapid breathing to slow, controlled breaths. Techniques like diaphragmatic breathing (breathing deeply into the belly) activate the body’s natural relaxation response, which is the opposite of the “fight or flight” state often triggered by anxiety.

Why use it for anxiety

Anxiety triggers the body’s sympathetic nervous system, leading to rapid heart rate, quick breathing, and tense muscles—classic symptoms of “fight or flight.” Deep breathing, however, stimulates the parasympathetic nervous system, also known as the “rest and digest” system. Research shows that controlled breathing reduces anxiety symptoms by returning the body to a calm, balanced state. 

How it helps with anxiety

Practicing deep breathing slows the heart rate, reduces muscle tension, and lowers blood pressure, directly counteracting the body’s stress response. It creates a calming effect in both the mind and body, breaking the cycle of anxious thoughts and physiological reactions. This allows for clearer thinking and a reduction in the feeling of being overwhelmed by anxiety.

How to practice it for anxiety

1. Sit or lie down in a comfortable position with your back straight.
2. Place one hand on your chest and the other on your belly to feel your breath.
3. Inhale slowly through your nose, counting to 4, letting the breath expand your belly rather than your chest.
4. Hold the breath for a count of 4.
5. Exhale slowly through your mouth for a count of 6, focusing on releasing tension as you let the breath out.
6. Repeat this process for 5-10 minutes, noticing how your body and mind start to relax with each breath.

3. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in the body, one at a time. Developed by Dr. Edmund Jacobson in the 1920s, this method aims to help people become more aware of physical tension and learn to release it consciously. By focusing on each muscle group, PMR creates a physical sense of relaxation that helps alleviate the mental tension often associated with anxiety.

Why use it for anxiety

Anxiety can lead to chronic muscle tension, which may go unnoticed but contributes to physical discomfort and increased stress. PMR helps people tune into their body’s tension patterns and actively release them, promoting relaxation. Studies show that PMR can reduce anxiety symptoms by lowering physical stress indicators like heart rate and blood pressure. Therapists often recommend PMR as a grounding technique, as it brings attention to the body, shifting focus away from anxious thoughts.

How it helps with anxiety

By engaging in a repeated cycle of tensing and releasing muscles, PMR allows individuals to experience the difference between tension and relaxation. This contrast helps to break the cycle of chronic tension that anxiety often creates. Practicing PMR promotes a sense of calm and control over the body, which reduces the physical symptoms of anxiety and fosters a feeling of overall relaxation.

How to practice it for anxiety

1. Find a quiet, comfortable place to sit or lie down.
2. Start at the feet: Tense the muscles in your feet for 5 seconds, then release and notice the relaxation.
3. Move up the body: Work your way up, tensing and then relaxing each muscle group—calves, thighs, abdomen, chest, arms, shoulders, neck, and face.
4. Focus on the release: As you release each muscle group, focus on the feeling of relaxation and the difference between tension and calm.
5. Repeat the process as needed or until you feel a full-body sense of relaxation.

4. Mindfulness Meditation

Mindfulness Meditation is a practice of focusing your attention on the present moment without judgment. By observing thoughts, feelings, and sensations as they come and go, mindfulness encourages a sense of calm and acceptance. This technique helps people become more aware of their inner experiences and reduces the tendency to get caught up in anxious thoughts or worries about the future.

Why use it for anxiety

Mindfulness Meditation is widely recommended by mental health experts and backed by research as an effective way to manage anxiety. Studies have shown that regular mindfulness practice can reduce the brain’s reactivity to stress, lower cortisol levels, and decrease symptoms of anxiety and depression. By focusing on the present moment, mindfulness reduces the mind’s habit of overthinking, which is often at the root of anxiety.

How it helps with anxiety

Mindfulness Meditation teaches individuals to observe anxious thoughts without reacting to them, which helps reduce their impact. By acknowledging thoughts and letting them pass, mindfulness promotes a sense of mental distance from anxiety. This practice also encourages relaxation, stabilizes emotions, and fosters a feeling of acceptance, which can lessen the intensity of anxious responses.

How to practice it for anxiety

1. Find a quiet space and sit comfortably with your back straight.
2. Close your eyes and bring your attention to your breathing, noticing the inhale and exhale without trying to control it.
3. Observe thoughts and sensations that arise without judgment, simply noting them as “thinking” or “feeling” before bringing your attention back to your breath.
4. Practice for 5-10 minutes to start, gradually increasing the time as you feel comfortable.
5. If your mind wanders, gently bring your focus back to the present moment and your breathing.

5. Journaling

Journaling is the practice of writing down thoughts, feelings, and experiences in a dedicated notebook or digital document. This practice allows people to express and process emotions, organize their thoughts, and gain insights into their mental patterns. There are different types of journaling, such as free writing, gratitude journaling, and structured prompts, all of which can be tailored to personal preferences and goals.

Why use it for anxiety

Journaling provides a safe space to release anxious thoughts and emotions, helping to reduce their intensity. Writing about feelings can improve mental clarity and emotional well-being by providing a form of “cognitive processing.” Regular journaling can reduce symptoms of anxiety by promoting mindfulness and helping individuals identify triggers and patterns in their thoughts, which makes anxiety feel more manageable.

How it helps with anxiety

By writing down worries and fears, people can view them from a different perspective, which reduces their emotional impact. Journaling also offers an opportunity to identify negative thought patterns and replace them with more positive or realistic viewpoints, fostering a greater sense of control over anxiety.

How to practice it for anxiety:

1. Set aside 5-10 minutes each day or whenever you feel anxious to write down your thoughts.
2. Use prompts such as “What am I feeling anxious about?” or “What small steps can I take to address this worry?”
3. Practice gratitude by listing three things you are thankful for, which shifts focus from worries to positive aspects of life.
4. Reflect on what you’ve written to recognize patterns in your thoughts and responses to anxiety triggers.
5. Over time, review past entries to see your progress and notice shifts in your thinking.

6. Gratitude Practice

Gratitude Practice involves intentionally focusing on and appreciating the positive aspects of life. This can include anything from small daily experiences, like a good meal or a kind gesture, to larger blessings, like health or supportive relationships. By actively noting things we’re thankful for, we shift attention away from negative or anxious thoughts, fostering a more optimistic outlook.

Why use it for anxiety

Studies show that practicing gratitude can reduce symptoms of anxiety and depression by boosting feelings of contentment and satisfaction. Gratitude has been linked to lower cortisol levels (stress hormones) and a greater sense of overall well-being. Psychologists and researchers believe that cultivating gratitude can retrain the brain to focus more on the positive, which is especially helpful for those who experience anxiety and tend to focus on potential threats or worries.

How it helps with anxiety

Practicing gratitude helps break the cycle of anxious thoughts by encouraging a focus on the present moment and the good things that exist in it. This practice shifts the mind from what could go wrong to what is already going well, reducing the mental space available for worry. Over time, gratitude can increase resilience, making it easier to handle anxious thoughts and stressors.

How to practice it for anxiety

1. Start or end each day by writing down three things you are grateful for, no matter how big or small.
2. Be specific: Instead of “I’m grateful for my friend,” try “I’m grateful my friend called me today and made me laugh.”
3. Reflect on why each item is meaningful to you, which deepens the impact of the practice.
4. Express gratitude to others when possible, whether by saying thank you or writing a note. This not only strengthens your practice but also builds positive connections.

7. Physical Exercise

Physical exercise includes any activity that gets the body moving, from walking and jogging to dancing or strength training. Exercise is not only beneficial for physical health but also has profound effects on mental well-being. Regular movement promotes the release of endorphins—natural mood enhancers—and can be tailored to personal preferences and fitness levels, making it a flexible tool for managing anxiety.

Why use it for anxiety

Numerous studies have shown that physical exercise can significantly reduce symptoms of anxiety and improve overall mental health. Exercise helps regulate cortisol, the body’s main stress hormone, and increases levels of serotonin and dopamine, both of which promote feelings of well-being. The Anxiety and Depression Association of America (ADAA) suggests that even short sessions of exercise can improve mood and reduce anxiety by providing a physical outlet for tension and stress.

How it helps with anxiety

Physical exercise reduces the intensity of anxiety by releasing built-up energy and promoting relaxation in the body. The focus required during exercise can also serve as a distraction from anxious thoughts, creating a mental “break” from worry. Additionally, regular exercise improves sleep, increases self-esteem, and strengthens resilience to stress over time, making it easier to manage anxiety on a daily basis.

How to practice it for anxiety

1. Choose an activity you enjoy: This could be a walk in nature, yoga, a bike ride, or dancing—anything that feels good and sustainable.
2. Start small if you’re new to exercise. Aim for 10-15 minutes a day and gradually increase the time or intensity.
3. Make it routine: Schedule regular times for exercise throughout the week to build consistency, as regular movement offers the most benefit for managing anxiety.
4. Focus on your body and breathing during exercise to stay present, noticing how movement helps release tension and improve mood.

8. Nature Walks

Nature walks involve spending intentional time walking outdoors in natural settings, such as parks, forests, or beaches. This practice combines physical activity with the calming environment of nature, helping to reduce stress and bring mental clarity. Engaging with the sights, sounds, and smells of nature fosters mindfulness, encouraging people to stay present rather than being wrapped up in anxious thoughts.

Why use it for anxiety

Research shows that spending time in nature can reduce symptoms of anxiety and improve overall mental well-being. Studies reveal that exposure to natural environments lowers cortisol (a stress hormone), reduces heart rate, and promotes a sense of calm. Therapists often recommend nature walks as a grounding tool, as natural settings have been shown to reduce rumination—repetitive, negative thinking that often accompanies anxiety.

How it helps with anxiety

Nature walks provide a break from the fast pace and digital distractions of daily life, offering space for reflection and relaxation. The physical activity of walking releases endorphins, which elevate mood and reduce stress. At the same time, being surrounded by nature promotes a sense of connectedness and perspective, making anxious thoughts feel less overwhelming and easier to manage.

How to practice it for anxiety:

1. Choose a nearby natural setting: This could be a park, beach, forest, or garden—anywhere that offers a peaceful, green environment.
2. Walk at a comfortable pace, focusing on each step, noticing how your body feels, and taking deep breaths as you go.
3. Engage your senses: Look around at the scenery, listen to the sounds (like birds or rustling leaves), and feel the ground beneath your feet to keep yourself grounded in the present.
4. Let go of worries by redirecting any anxious thoughts back to your surroundings, noticing something new each time.
5. Walk for at least 10-20 minutes to allow the benefits of nature and movement to take effect, adjusting the length based on your schedule and needs.

9. Cognitive Restructuring

Cognitive Restructuring is a technique rooted in Cognitive Behavioral Therapy (CBT) that involves identifying and challenging negative or distorted thought patterns. This method encourages individuals to recognize unhelpful thinking patterns, such as catastrophizing or black-and-white thinking, and replace them with more balanced and realistic perspectives. Cognitive restructuring helps build mental resilience and enables a healthier way of processing stress and anxiety.

Why use it for anxiety:

Anxiety often stems from automatic, negative thoughts about situations, which can spiral into worst-case scenarios or exaggerations. Cognitive restructuring directly addresses these thoughts, allowing people to analyze their accuracy and reduce their emotional impact. This technique can reduce anxiety symptoms and is effective in treating generalized anxiety, social anxiety, and other anxiety-related disorders by promoting more rational thinking. 

How it helps with anxiety:

By challenging distorted thoughts, cognitive restructuring reduces the intensity of anxious reactions to perceived threats. Reframing negative thinking patterns provides a sense of control over anxiety and helps prevent it from escalating. This process promotes mental flexibility, making it easier to manage stressful situations without becoming overwhelmed by fear or worry.

How to practice it for anxiety:

1. Identify a specific anxious thought: For example, “I’ll fail at this task” or “Everyone will judge me.”
2. Examine the thought: Ask yourself if there’s evidence supporting or contradicting it. Is this thought based on facts or assumptions?
3. Challenge the thought: Consider other perspectives, like “What’s a more balanced view?” or “What would I say to a friend who felt this way?”
4. Replace with a realistic statement: For instance, “I might face some challenges, but I’m prepared and capable” or “Some people may have opinions, but that doesn’t define my worth.”
5. Practice regularly: Repeat this process whenever negative thoughts arise to develop a habit of balanced thinking.

10. Body Scanning

Body Scanning is a mindfulness technique that involves methodically moving your attention through each part of the body, paying close attention to any sensations or feelings. This practice is often used in meditation and relaxation exercises to foster a deeper awareness of physical states, helping people recognize areas of tension or discomfort. 

Why use it for anxiety

Anxiety often causes us to disconnect from the present and become wrapped up in worries or fears about the future. Body scanning brings attention back to the physical body, offering a way to ground oneself in the “here and now.” By reconnecting with the body, we are also more likely to detect physical signs of anxiety, like muscle tension, before they build up.

How it helps with anxiety

Body scanning reduces anxiety by encouraging a shift from anxious thoughts to physical sensations, which helps to quiet the mind. It also promotes a sense of relaxation and awareness of bodily cues, allowing for early detection of stress and tension. This practice can also train the mind to focus on a single task, building resilience against the constant flow of anxious thoughts.

How to practice it for anxiety

1. Find a calm space to sit or lie down comfortably with your eyes closed or open, as preferred.
2. Begin at the top of your head: Bring gentle attention to any sensations you notice—warmth, tightness, tingling—without trying to change anything.
3. Slowly move downward through each body part, focusing next on your face, neck, shoulders, arms, hands, chest, stomach, hips, legs, and feet.
4. Breathe deeply and slowly as you notice each area, allowing yourself to release any tension when possible.
5. Take your time, moving through each part of the body at a steady pace. Conclude the practice with a few deep breaths, taking a moment to notice any changes in your level of relaxation.

11. Grounding Techniques (5-4-3-2-1 Method)

Grounding techniques are methods that help individuals reconnect with the present moment, especially when experiencing intense anxiety or feelings of disconnection. The 5-4-3-2-1 method is a popular grounding exercise that involves using the five senses to become aware of the immediate environment. This technique helps interrupt anxious thought spirals by shifting focus to tangible, present experiences rather than worries or fears.

Why use it for anxiety

Grounding techniques are highly effective for managing anxiety because they help “anchor” a person in the present. Anxiety often involves fear of future events or hypothetical scenarios, leading to feelings of being “unmoored” from reality. Grounding exercises like the 5-4-3-2-1 method can be calming, as they engage parts of the brain associated with perception and cognition, overriding the areas involved in stress and fear responses.

How it helps with anxiety

Grounding techniques reduce the intensity of anxious feelings by redirecting focus from thoughts to the senses, which provides a mental “break” from worry. This technique also brings awareness to simple, concrete details in the environment, which promotes a sense of safety and stability. Practicing grounding exercises helps people manage anxiety during stressful situations, giving them a quick, accessible tool to calm the mind and body.

How to practice it for anxiety (5-4-3-2-1 Method)

1. Look around and identify five things you can see, like objects, colors, or shapes in your surroundings.
2. Focus on four things you can feel, such as the texture of your clothing, the warmth of your hands, or the ground beneath your feet.
3. Listen for three things you can hear, whether it’s distant chatter, the hum of a fan, or birds chirping.
4. Notice two things you can smell; if there aren’t noticeable scents, think of two scents you like.
5.  Identify one thing you can taste, like a sip of water, gum, or even the aftertaste in your mouth.
6. Take a deep breath and observe how you feel after completing the exercise, grounding yourself in the calm of the present.

12. Aromatherapy (Using Calming Scents like Lavender)

Aromatherapy is a therapeutic practice that uses natural plant extracts, often in the form of essential oils, to promote mental and physical well-being. Calming scents such as lavender, chamomile, and bergamot are frequently used to alleviate anxiety, as they can stimulate the brain’s limbic system, which plays a key role in regulating emotions. 

Why use it for anxiety

Scents like lavender have been shown to have a calming effect on the nervous system, reducing heart rate, blood pressure, and cortisol levels, which are often elevated during anxiety episodes. Research supports that lavender, in particular, has anti-anxiety and sedative properties that help relieve symptoms of stress and improve sleep quality.

How it helps with anxiety

Aromatherapy works by influencing the olfactory system (sense of smell) to trigger a calming response in the brain. When inhaled, calming scents like lavender reduce activity in the amygdala, the brain’s emotional center, which can help lessen feelings of anxiety. This practice not only provides immediate relief but also creates a comforting environment that can help the body and mind relax over time.

How to practice it for anxiety

1. Use a diffuser: Add a few drops of lavender or other calming essential oils to an essential oil diffuser, allowing the scent to disperse throughout your space.
2. Inhale directly: Place a drop or two of diluted essential oil on a tissue or cotton ball, then inhale deeply for a quick, calming effect.
3. Apply topically: Dilute a calming essential oil with a carrier oil (like coconut or jojoba) and apply to pulse points, such as wrists, neck, or behind the ears. (Always test for skin sensitivity first.)
4. Take a relaxing bath: Add a few drops of essential oil to a warm bath to create a calming experience that combines the benefits of aromatherapy with soothing warmth.

13. Positive Affirmations

Positive affirmations are short, encouraging statements that individuals repeat to themselves to counteract negative thoughts and promote a more optimistic mindset. By focusing on affirmations such as “I am capable” or “I am in control of my thoughts,” individuals can help shift their mindset toward positivity and self-confidence. 

Why use it for anxiety

Anxiety often leads to self-doubt and a cycle of negative thinking. Positive affirmations work by “rewiring” the brain’s response to stress through repetition, which can influence thought patterns over time. Studies have shown that affirmations can reduce stress and improve resilience by activating the brain’s reward centers and encouraging a focus on personal strengths. Many therapists recommend affirmations as part of a broader anxiety management plan to help individuals reduce the power of self-critical or anxious thoughts.

How it helps with anxiety

Positive affirmations provide a mental “reset” by interrupting negative thought cycles and replacing them with empowering messages. Over time, practicing affirmations can create a more supportive inner dialogue, which promotes confidence and reduces the intensity of anxious thoughts. Affirmations foster self-compassion and encourage a mindset that is less reactive to stress, ultimately helping individuals feel more in control of their thoughts and emotions.

How to practice it for anxiety

1. Choose affirmations that resonate with your personal challenges, like “I am safe” or “I have the strength to handle this.”
2. Repeat affirmations daily, preferably in front of a mirror, saying each statement with conviction. Aim for 3-5 minutes in the morning or whenever anxiety arises.
3. Write affirmations down and place them in visible spots, like your workspace or bathroom mirror, as reminders throughout the day.
4. Stay consistent: Repeat the affirmations over several weeks to start seeing positive shifts in thought patterns and emotional responses.

14. Setting Boundaries and Saying No

Setting boundaries and saying no involves establishing clear limits with others to protect your time, energy, and emotional well-being. This practice includes defining what you’re comfortable with and communicating it respectfully to others, whether in personal, professional, or social settings. 

Why use it for anxiety

Anxiety often arises from taking on too many responsibilities, feeling obligated to please others, or allowing one’s personal space and time to be compromised. Setting boundaries helps alleviate this by ensuring that individuals do not overextend themselves or feel resentful from over-commitment. Setting boundaries is associated with lower stress levels and improved mental health, as it empowers individuals to create a more balanced and manageable lifestyle. 

How it helps with anxiety

By setting boundaries and saying no, individuals can reduce sources of stress and avoid situations that heighten anxiety. This practice builds self-respect and reinforces a sense of autonomy, helping individuals feel more in control of their time and decisions. It also creates mental space to focus on self-care, as it minimizes unnecessary commitments and helps prevent feelings of guilt or overwhelm.

How to practice it for anxiety

1. Identify your limits: Reflect on situations or requests that cause stress or discomfort, noting where you need boundaries.
2. Communicate clearly: Practice saying no politely but firmly. For example, “I won’t be able to take that on right now,” or “I need some time to focus on my own priorities.”
3. Set priorities: Decide what commitments align with your values and goals, and decline those that don’t.
4. Be consistent: Enforce your boundaries consistently, even if it feels challenging at first, and remind yourself that setting limits is an act of self-care.
5. Practice self-compassion: Let go of guilt by reminding yourself that saying no is essential for your mental health and enables you to be your best self in the commitments you choose to keep.

15. Structured Routine and Time Management

Structured routine and time management involve organizing daily activities, tasks, and responsibilities in a planned, intentional way. This approach includes setting regular times for work, self-care, meals, exercise, and relaxation. 

Why use it for anxiety

Anxiety often stems from feeling overwhelmed or uncertain, and a lack of structure can amplify these feelings. Establishing a routine provides a sense of stability and predictability, helping to reduce anxious feelings by bringing clarity to what needs to be done and when. Research shows that time management techniques can decrease stress and improve productivity, while having a daily routine reduces the mental strain of constantly making decisions, which can be particularly beneficial for people with anxiety. 

How it helps with anxiety

Structured routines help create a sense of order and predictability, which are calming for the anxious mind. When tasks and responsibilities are organized, it’s easier to focus on one thing at a time rather than worrying about multiple demands. Effective time management also prevents last-minute stress and reduces the risk of feeling overwhelmed, promoting a balanced approach to responsibilities and self-care.

How to practice it for anxiety

1. Set a daily schedule: Allocate time blocks for essential tasks (work, meals, exercise, relaxation) to give your day a clear structure.
2. Prioritize tasks: Make a to-do list with tasks ranked by importance, focusing on completing high-priority items first to prevent unnecessary stress.
3. Break tasks into small steps: Divide larger tasks into manageable actions, making them feel less overwhelming and easier to start.
4. Schedule regular breaks: Include time for relaxation to recharge between tasks, preventing burnout and helping you stay focused.
5. Reflect and adjust: Review your routine weekly to identify areas for improvement, staying flexible to adapt as needed while maintaining overall structure.

Top Apps to Help You Effectively Manage Anxiety

1. Calm – Offers guided meditations, breathing exercises, and sleep stories to promote relaxation and reduce stress.
2. Headspace – Teaches mindfulness and meditation techniques through easy-to-follow sessions, helping to manage anxiety and improve focus.
3. MindShift CBT – Based on Cognitive Behavioral Therapy (CBT), it provides tools to challenge anxious thoughts and develop coping strategies.
4. BetterHelp – Provides access to licensed therapists through online counseling, helping users manage anxiety, stress, and mental health challenges.
5.  Insight Timer – Features thousands of free guided meditations, music, and talks from mindfulness experts to support relaxation and reduce anxious thoughts.

Stephanie Veillon is a creative director and instructional designer with over 15 years of experience supporting clients in the mindfulness, personal growth, well-being, learning, and psychology fields. She leverages technology, design, marketing, and best online practices to tell client stories and enhance student experience.