Self-help methods for generalized anxiety are important because they empower individuals to manage their symptoms independently. They promote self-awareness, build coping skills, and can complementformal treatment. Regular practice can lead to long-term anxiety reduction and improved overall well-being.
If you often find yourself worrying about various everyday issues without a clear reason, you may have generalized anxiety disorder (GAD).
Excessive WorryUncertaintyFinancial StressHealth ConcernsPast TraumaSchedule “worry time”: Set aside 15-20 minutes daily to focus on your worries. Outside this time, postpone worrying thoughts and redirect your attention to the present moment.Develop a tolerance for uncertainty: Practice mindfulness to stay grounded in the present moment. Create contingency plans for various scenarios to feel more prepared.Create a realistic budget and financial plan. Focus on what you can control, and consider seeking advice from a financial advisor for long-term strategies.Set realistic standards and practice self-compassion. Remind yourself that mistakes are opportunities for growth and that “good enough” is often sufficient.Fact-check your health worries: Research from reliable sources and consult with healthcare professionals. Focus on proactive health behaviors rather than worst-case scenarios.Practice grounding techniques when triggered: Use the 5-4-3-2-1 method (identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste) to reconnect with the present.
Excessive WorryUncertaintyFinancial StressHealth ConcernsPast Trauma
Schedule “worry time”: Set aside 15-20 minutes daily to focus on your worries. Outside this time, postpone worrying thoughts and redirect your attention to the present moment.Develop a tolerance for uncertainty: Practice mindfulness to stay grounded in the present moment. Create contingency plans for various scenarios to feel more prepared.Create a realistic budget and financial plan. Focus on what you can control, and consider seeking advice from a financial advisor for long-term strategies.Set realistic standards and practice self-compassion. Remind yourself that mistakes are opportunities for growth and that “good enough” is often sufficient.Fact-check your health worries: Research from reliable sources and consult with healthcare professionals. Focus on proactive health behaviors rather than worst-case scenarios.Practice grounding techniques when triggered: Use the 5-4-3-2-1 method (identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste) to reconnect with the present.
Schedule “worry time”: Set aside 15-20 minutes daily to focus on your worries. Outside this time, postpone worrying thoughts and redirect your attention to the present moment.
Develop a tolerance for uncertainty: Practice mindfulness to stay grounded in the present moment. Create contingency plans for various scenarios to feel more prepared.
Create a realistic budget and financial plan. Focus on what you can control, and consider seeking advice from a financial advisor for long-term strategies.
Set realistic standards and practice self-compassion. Remind yourself that mistakes are opportunities for growth and that “good enough” is often sufficient.
Fact-check your health worries: Research from reliable sources and consult with healthcare professionals. Focus on proactive health behaviors rather than worst-case scenarios.
Practice grounding techniques when triggered: Use the 5-4-3-2-1 method (identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste) to reconnect with the present.
Trying out self-help techniques to tackle generalized anxiety at home can be a great way to overcome your worries.
While everyone experiences occasional worries, GAD involves irrational and overwhelming concerns that can make everyday situations feel daunting. As Kimberley Quinlan, an anxiety specialist, explains:
“If you have anxiety, you know that anxiety has a way of messing up your day. You had a plan… And then along comes anxiety, and it can decimate that plan.”
This article outlines practical self-help techniques for managing anxiety at home. However, if you suspect you’re struggling with an anxiety disorder, it’s crucial to consult a mental health professional for a proper diagnosis and treatment plan.
1. Be aware of your anxious thoughts
Recognizing and acknowledging anxious thoughts can help you challenge and overcome them.
Mindfulness
Mindfulness techniquescan help you become more attuned to anxious thoughts.
Mindfulness can help people with anxiety to become more aware of their thoughts and feelings without judgment, allowing them to break cycles of worry and respond to stress more calmly.
For a few moments each day, sit quietly and observe your thoughts without judgment. There are mindfulness apps and YouTube meditations that can help with this.
One form of mindfulness is body scanning, which involves scanning your body for physical signs of anxiety, like a racing heart, tense muscles, or shallow breathing. Recognizing these physical sensations can alert you to an underlying anxious thought pattern.
Label the thought
When a worry pops into your head, label the thought. For example, “I am catastrophizing again,” “That is anxiety talking,” or “I am anxious because….” Simply labeling the thought can help you detach yourself from it and reduce its power.
Furthermore, challenge those thoughts–ask yourself if there is any real evidence to support them or if you are jumping to conclusions.
Journalling
Track your worries with a thought journal. Write down specific anxious thoughts as they arise throughout the day (e.g., using your phone’s notes app or a journal app).
Include the situation that triggered it and any physical sensations you experienced. Reviewing your entries can help you identify patterns in your anxieties.
2. Schedule worry times
Scheduling “worry times” allows you to acknowledge your anxieties in a controlled manner, preventing them from taking over your day.
How to schedule worry times:
3. Practice gradual exposure
Gradual exposure works best when you recognize the avoidance and safety behaviors you use. The aim is to expose yourself to anxiety-provoking things you usually avoid in a safe and controlled way.
Avoidance can actually reinforce anxiety, as it prevents you from learning that the feared situation is not as dangerous as you believe.
Gradual exposure helps rewire your brain’s response and train it to become less sensitive to anxiety triggers. This is known as desensitization.
Researchhas found that taking multiple small simple steps of gradual exposure is more effective at reducing anxiety than taking large steps or attempting more difficult exercises.
Implementing gradual exposure:
4. Challenge anxious thoughts
“A particular thought is never a problem. The problem only appears when you believe a thought, support it, and fully identify with it as the truth.”
Kimberley Quinlan (host of the podcast “Your Anxiety Toolkit – Anxiety & OCD Strategies for Everyday”) recommends “20 Phrases to Use when you are Anxious” for example:
How to challenge anxious thoughts:
5. Establish a soothing bedtime routine
Establishing a soothing bedtime routine signals to your body that it is time to wind down, improving your sleep quality andreducing nighttime anxiety.
Paul Strobl, a life coach, explains the importance ofdesigning an evening routine:
“Activities such as reading, journaling, gentle stretching, or practicing relaxation techniques can help ease the body and mind into a state conducive to restful sleep.”
Creating a bedtime routine for managing anxiety:
6. Incorporate structure into your daily routine
Structure provides a sense of stability, predictability, and control, which can reduce anxiety.
Kimberley Quinlan recommends having an “anxiety routine” to “help you get the most out of your day…so that anxiety doesn’t take over.”
For example, she suggests incorporating movement into your morning routine and setting an intention for kindness or no self-judgment. Throughout the day, plan activities as if you do not have anxiety and schedule breaks. Finally, in the evening, celebrate your achievements and wind down for sleep.
How to incorporate structure into your daily routine:
7. Identify small, achievable goals
Breaking large tasks into smaller, more manageable steps can alleviate feelings of overwhelm and help you make progress toward your goals.
How to identify small, achievable goals to manage anxiety:
8. Incorporate regular physical activity
Exercise releases endorphins, natural mood elevators that combat stress and anxiety. Asystematic reviewof 24 studies concluded that “physical activity protects against anxiety symptoms and disorders.”
How to incorporate physical activity into your routine:
9. Seek out relaxing sensory experiences
Generalized anxiety can heighten your sensitivity to external stimuli.
Incorporate relaxing sensory experiences into your daily routine to provide your nervous system with cues to relax:
10. Build an anxiety management toolbox
Create a personalized toolbox filled with a variety of coping strategies to help you get through difficult moments or when you wantto reduce anxiety quickly. Experiment with different techniques to determine which ones resonate most with you.
Gretchen Rubin, founder of The Happiness Project, suggests ideas to incorporate into your “emergency kit.”
Examples of items to include:
11. Advocate for others
Supporting and advocating for others who are also struggling with anxiety can feel empowering and rewarding.
Connect with social media groups, online communities, or support groups focused on anxiety disorders. Engage in discussions, share resources, and offer words of encouragement to others.
Connecting with like-minded individuals can help you feel validated, supported, and provide a sense of belonging.
Reach out to friends, family members, or acquaintances who may be experiencing anxiety or other mental health difficulties.
Offer a listening ear and validation, and encourage them to seek professional help if needed. Your support and understanding can make a significant difference in their journey towards recovery.
Share and open up about your experiences with anxiety, including your struggles, triumphs, and coping strategies. By sharing your story, you can help reduce stigma surrounding mental illness and inspire others to seek help and support.
Consider writing a blog post or sharing your story anonymously on a mental health forum. By raising awareness, you can help others feel less alone and encourage them to seek support.
Learn more about anxiety disorders and effective coping mechanisms. This knowledge empowers you to advocate for better mental health resources in your workplace, school, or community.
12. Use positive counterstatements
Challenging anxious thoughts with positive counterstatements can help reduce anxiety and build resilience over time.
How to use positive counterstatements:
Remember, the goal isn’t to eliminate anxious thoughts entirely, but to balance them with more realistic, positive perspectives. With consistent practice, using counterstatements can become a helpful tool in managing your anxiety.
References
Anakim. (2024a, March 28). Fix this error in thinking (if you want to be less anxious) | Ep. 379 – Therapy & Counseling for OCD & Eating Disorders. Therapy & Counseling for OCD & Eating Disorders.https://kimberleyquinlan-lmft.com/fix-this-error-in-thinking-if-you-want-to-be-less-anxious-ep-379/
Anakim. (2024, May 3). An anxiety routine to help you get through the day | Ep. 383 – Therapy & Counseling for OCD & Eating Disorders. Therapy & Counseling for OCD & Eating Disorders.https://kimberleyquinlan-lmft.com/an-anxiety-routine-to-help-you-get-through-the-day-ep-383/
Apple Podcasts. (2024, June 21). Your anxiety toolkit – Anxiety & OCD strategies for everyday on Apple Podcasts.https://podcasts.apple.com/us/podcast/your-anxiety-toolkit-anxiety-ocd-strategies-for-everyday/id1098792502
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De Jong, R., Hofs, A., Lommen, M. J., Van Hout, W. J., De Jong, P. J., & Nauta, M. H. (2023). Treating specific phobia in youth: A randomized controlled microtrial comparing gradual exposure in large steps to exposure in small steps.Journal of Anxiety Disorders, 96, 102712.https://doi.org/10.1016/j.janxdis.2023.102712
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Gretchen Rubin. (2022, September 7). Podcast 240: Very special episode: Use the emergency kit for anxiety, worry, and stress. | Gretchen Rubin.https://gretchenrubin.com/podcast/240-use-the-emergency-kit-for-anxiety/
McDowell, C. P., Dishman, R. K., Gordon, B. R., & Herring, M. P. (2019). Physical activity and anxiety: A systematic review and meta-analysis of prospective cohort studies.American Journal of Preventive Medicine, 57(4), 545–556.https://doi.org/10.1016/j.amepre.2019.05.012
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Quinlan, K. (2024, March 7). 20 phrases to use when you are anxious | Ep. 376 – Therapy & Counseling for OCD & Eating Disorders. Therapy & Counseling for OCD & Eating Disorders.https://kimberleyquinlan-lmft.com/20-phrases-to-use-when-you-are-anxious-ep-376/
Roosevelt, E. (n.d.). Exposure and desensitization.https://medicine.umich.edu/sites/default/files/content/downloads/Exposure-and-Desensitization.pdf
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Olivia Guy-Evans, MSc
BSc (Hons) Psychology, MSc Psychology of Education
Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.
Saul McLeod, PhD
BSc (Hons) Psychology, MRes, PhD, University of Manchester
Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.
Haddi BrowneMental Health Writer, Mental Health Researcher, ProofreaderEducation BSc (Hons) Psychology, MSc Mental Health StudiesMiss Haddi Browne is a freelance mental health writer and proof-reader with over seven years of experience working as a professional researcher with a diverse range of clients across the lifespan, including young adults with post-traumatic stress disorder (PTSD) and depression.
Haddi BrowneMental Health Writer, Mental Health Researcher, ProofreaderEducation BSc (Hons) Psychology, MSc Mental Health Studies
Haddi Browne
Mental Health Writer, Mental Health Researcher, Proofreader
Education BSc (Hons) Psychology, MSc Mental Health Studies
Miss Haddi Browne is a freelance mental health writer and proof-reader with over seven years of experience working as a professional researcher with a diverse range of clients across the lifespan, including young adults with post-traumatic stress disorder (PTSD) and depression.
