Anxiety Resources and Coping Exercises
Practical Resources for Managing Anxiety
Anxiety can affect your thoughts, body, and daily routines in different ways. The exercises and resources below offer practical ways to slow down, notice what you are experiencing, and respond with greater intention. Explore the techniques and recommended reading to find approaches that feel helpful to you.
Meredith has specialized training in treating anxiety. These resources offer a brief introduction to some of the skills that may be explored more fully in therapy.
Recommended Reading for Anxiety
Be Calm by Jill Weber
Don’t Feed the Monkey Mind by Jennifer Shannon
A Liberated Mind by Steven C. Hayes
Dialectical Behavior Therapy Workbook by David Lawson
Negative Self-Talk and How to Change It by Shad Helmstetter
Feeling Better: CBT Workbook for Teens by Rachel Hutt
Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls by Lisa Damour
How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety by Ellen Hendriksen
Retrain Your Brain: A Workbook for Managing Depression and Anxiety by Seth J. Gillihan
Anxiety: The Missing Stage of Grief by Claire Bidwell Smith
What to Keep in Mind When You Feel Anxious
You Are Not Alone
Anxiety is common, and experiencing anxious thoughts or physical sensations does not mean that something is wrong with you. Occasional anxiety is a normal part of life. If anxiety persists, becomes more intense, or interferes with your daily routines or relationships, additional support may be helpful.
Slow and Steady Breathing
Anxiety can sometimes make breathing feel faster or shallower. Gently slowing your breathing may help you feel more grounded and bring your attention back to the present moment. Breathe only as deeply as feels comfortable, without forcing it.
Thoughts and Breathing Are Connected
Anxiety can affect both the way you think and the way your body feels. Pausing to notice your breathing can create space to observe anxious thoughts without immediately reacting to them. The goal is not to eliminate every anxious thought, but to respond with greater awareness and self-compassion.
Exercises to Try When You Feel Anxious
These exercises can be practiced during everyday situations, such as while waiting in traffic, walking through a store, or preparing for a meeting. Begin with a brief practice and notice how your body responds. Regular practice may make it easier to use these skills during stressful moments.
Use Your Breath as a Visual Cue
Imagine your breath as a light switch. As you inhale, picture the light gently turning on. As you exhale, picture it turning off. Use this image to notice the natural rhythm of your breathing without forcing it.
Notice and Question Anxious Thoughts
When you notice an anxious thought, pause and name it. Ask yourself: Would I say this to someone I care about? What evidence supports this thought? Is there another explanation or possibility? The goal is not to argue with yourself, but to create space between the thought and your response.
Choose one breathing exercise to try at a time. Keep your breathing gentle and comfortable rather than unusually deep or forced. If you feel lightheaded or uncomfortable, stop and return to your normal breathing.
Box Breathing
Inhale gently for a count of four. Hold for four. Exhale slowly for four. Hold for four. As you complete each step, imagine tracing one side of a box in the air. Repeat for up to four cycles, or stop sooner if it feels uncomfortable.
4-7-8 Breathing
Sit or lie down in a comfortable position. Inhale gently for four, hold for seven, and exhale slowly for eight. If you are new to this exercise, begin with only a few cycles. If holding your breath feels uncomfortable, return to your usual breathing.
3-6-5 Breathing
The 3-6-5 pattern involves practicing three times a day, at approximately six breaths per minute, for five minutes. To follow that pace, inhale gently for five seconds and exhale for five seconds. Adjust the count if needed so your breathing remains comfortable.
Coherent Breathing
Inhale gently for a count of six, then exhale for a count of six. Continue at a comfortable pace for a few minutes, keeping your breathing smooth rather than deep or forced.
Journaling
If your thoughts feel crowded or difficult to organize, try a brief brain dump. Set a timer for five minutes and write whatever comes to mind—words, lists, emotions, questions, or unfinished thoughts. There is no need to edit your writing or make it sound polished. When the timer ends, pause and notice whether anything feels clearer or more manageable.
Focus on Small Adjustments
Large changes can feel overwhelming, especially when anxiety is already taking up your energy. Choose one small, realistic step that feels manageable today. Small adjustments can create momentum and make longer-term changes feel more approachable.
When to Reach Out for Support
These exercises can offer a helpful starting point, but they are not a substitute for individualized mental health care. If anxiety feels persistent, becomes harder to manage, or interferes with your daily life, working with a qualified mental health professional may help.