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 complement formal 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).
GAD is an anxiety disorder characterized by persistent anxiety and uncontrollable worries about various things that interfere with daily living on most days for at least six months. It can also impact concentration or lead to problems falling or staying asleep.
Experiencing anxiety now and then is normal. It is normal to occasionally worry about health, money, family, or work. However, those with GAD feel excessively worried or nervous more often, even when there is little or no reason.
Unlike occasional worries or stress-induced anxiety, GAD often involves irrational worries that can make daily life feel like a constant state of worry, fear, and dread. For people with GAD, everyday situations can trigger excessive worry.
While everyone experiences these concerns occasionally, constantly expecting the worst can disrupt your ability to live a normal life.
Kimberley Quinlan, an anxiety specialist, explains that:
“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.”
While this article will outline some anxiety-management techniques to try at home, it is important to seek help from a mental health professional if you think you might be struggling with an anxiety disorder so that you can obtain the correct treatment plan for you.
1. Be aware of your anxious thoughts
Recognizing and acknowledging anxious thoughts can help you challenge and overcome them.
You can do this by trying out the following 3 strategies:
Mindfulness
Mindfulness techniques can 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:
- Choose two or three times each day. Aim for times when you are feeling relatively calm and least likely to be interrupted.
- Set a timer, and keep each session short (e.g., 10-20 minutes).
- Throughout the day, write down worries that arise on paper, electronic devices, or a notebook. Do not dwell on them–simply acknowledge them and move on with your day. When worry time arrives, allow yourself to fully explore each concern.
- Use a worry journal to write down your anxious thoughts and concerns. This allows you to externalize your worries and gain perspective on them.
- If possible, problem-solve and brainstorm potential solutions. Break down larger problems into smaller, actionable steps. Ask yourself “what’s the worst that could happen?” Then, brainstorm realistic solutions. Keep in mind that sometimes problems can’t be solved practically.
- Once worry time is over, put your notes away and consciously let go of those anxieties. Remind yourself that you have already addressed them, and you can revisit them during your next session if necessary.
- After each session, practice relaxation techniques such as deep breathing or progressive muscle relaxation to signal to your brain that worry time is over.
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.
Research has 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:
- Expose yourself to mildly anxiety-provoking situations or triggers. If you worry excessively about health, start by reading a neutral health article rather than avoiding health information altogether.
- Make a list of situations that cause you anxiety, ranking them from least to most anxiety-provoking.
- Break down each situation into smaller, more manageable steps. For example, if financial concerns trigger your anxiety, start by reviewing your bank statement briefly, then progress to creating a simple budget.
- Work your way up the list, tackling the easiest item first. Once you can manage that situation with minimal anxiety, move on to the next.
- Stay consistent. Aim to expose yourself to feared situations regularly, even if progress feels slow.
- Reward yourself and celebrate each step of progress, no matter how small.
4. Challenge anxious thoughts
Most thoughts generated by the mind are based on past experiences and current beliefs.
Paul David is an author of books on overcoming anxiety, including “At Last a life.” His recovery was aided by realizing that “thoughts are not reality…the mind generates thoughts,” not the person.
“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:
- “This is hard, and it’s okay that it’s hard for me.” – for when you want to validate the difficulty.
- “My challenges do not define my worth.” – for when you want to soothe the critical voice.
- “I can tolerate this discomfort.” – for when you need encouragement.
Kimberley also suggests fixing one “important cognitive error” in particular–black-and-white thinking. This is because it can significantly reduce suffering and anxiety by helping people avoid absolute, extreme thoughts that fuel mental health struggles and instead embrace more balanced, realistic perspectives.
How to challenge anxious thoughts:
- Identify and recognize common cognitive distortions for people with anxiety, including:
- catastrophizing (assuming the worst outcome);
- overgeneralization (drawing broad conclusions from single events);
- black-and-white thinking (seeing things in extremes, such as all good or all bad).
- Fact-check anxious thoughts and cognitive distortions–do not simply accept them as truth. Is there any real evidence to support them? Are they based on assumptions, worst-case scenarios, or irrational fears?
- Consider more balanced, realistic explanations for situations triggering your anxiety. Look for evidence contradicting your anxious thoughts.
- Practicing cognitive restructuring (e.g., reframe “I am going to mess up this presentation” as “I am prepared. Even if I make a mistake, I can learn from it”).
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 and reducing nighttime anxiety.
Paul Strobl, a life coach, explains the importance of designing 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:
- Limit screen time to one hour in the evening, and avoid electronic devices at least two hours before bedtime. Place your phone on airplane mode to avoid disruptions.
- An hour before bed, dim the lights in your home, and use soft, warm lighting.
- Use relaxation techniques (e.g., find sleep meditations on apps or YouTube).
- Keep your bedroom tidy, cool, dark, and quiet. Use white noise or soothing music to block out disruptive noises. Invest in blackout curtains or earplugs, if necessary.
- Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
- Avoid caffeine and heavy meals in the evening. Opt for herbal tea or a light snack.
- Pay attention to the timing and composition of your evening meal.
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:
- Break down your day into manageable tasks and set specific goals for what you want to accomplish.
- Use a planner or organizer to keep track of your activities, appointments, and responsibilities.
- Prioritize and schedule regular self-care activities such as exercise, hobbies, socializing, meditation, yoga, nature walks, or a calming bath.
- Paul David advocates for the importance of hobbies and interests: “I knew I had to start adding new things into my day so that my mind was engaged in other subjects so it had other things to think about.”
- Practice time management using techniques like the Pomodoro Technique to work in focused intervals with regular breaks.
- Schedule regular mealtimes and healthy snacks throughout the day to avoid blood sugar crashes that can worsen anxiety symptoms. Here is a list of “the best and worst foods for anxiety.”
- Limit decision fatigue by minimizing the number of decisions you make throughout the day (e.g., plan your outfits, or meal prep healthy lunches for the week on Sundays).
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:
- Start with “wins” by setting goals you are confident you can achieve. Experiencing early successes builds momentum and confidence in your abilities.
- Instead of fixating on future worries or overwhelming tasks, focus on what you can do in the present moment. Identify one small task or goal that you can accomplish today.
- Use the SMART criteria. When setting goals, ensure they are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART).
- Start with baby steps. If your goal is to start exercising regularly, begin by taking short walks around your neighborhood or doing a ten-minute workout at home.
- Acknowledge and celebrate your achievements, no matter how small.
- Reward yourself for completing goals.
- Be flexible and willing to adjust your goals as circumstances change. If you encounter obstacles or setbacks, reassess your goals and make any necessary adjustments to stay on track.
- Do not let the fear of imperfection paralyze you. Focus on making progress, even if it is small.
- Visually track your progress towards your goals. Use a bullet journal, progress chart, or goal-tracking app.
8. Incorporate regular physical activity
Exercise releases endorphins, natural mood elevators that combat stress and anxiety. A systematic review of 24 studies concluded that “physical activity protects against anxiety symptoms and disorders.”
How to incorporate physical activity into your routine:
- Explore different options–walking, swimming, yoga, hiking, dancing–to find activities you genuinely enjoy and look forward to doing. This makes exercise feel less like a chore and more like a fun way to de-stress.
- Start with short, manageable bouts of activity, gradually increasing the duration and intensity over time.
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Treat exercise like any other important appointment and schedule it into your day.
- Find a friend or family member to exercise with, or join a group exercise class. Having an accountability partner can boost motivation and make exercise more enjoyable.
- During physical activity, practice mindfulness by tuning into the sensations of your body. Pay attention to your breath, the rhythm of your movements, and the sights and sounds around you.
- Incorporate movement throughout the day. Take the stairs instead of the elevator, park further away from your destination, or do simple stretches during work breaks.
- After a workout, notice and appreciate the positive physical and mental shifts–how your body and mind feel more relaxed.
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:
- Practice deep breathing. Take slow, deep breaths in through your nose and out through your mouth. Focus on filling your lungs with air and exhaling slowly, allowing your body to relax with each breath.
- Experiment with calming essential oils, such as lavender, chamomile, or bergamot. Add a few drops to a warm bath, or use them in a room spray or diffuser.
- Create a playlist of soothing music, nature sounds, or white noise. Close your eyes and immerse yourself in the calming melodies.
- Practice progressive muscle relaxation. Tense and relax each muscle group, starting from your toes and working your way up to your head. Focus on the sensations of tension melting away as you release each muscle group.
- Surround yourself with soft textures that feel comforting to the touch, such as plush blankets, cozy sweaters, or silky fabrics. Spend a few moments each day gently running your fingers over these textures.
- Use a weighted blanket while reading, watching TV, or taking a nap.
- Practices like gentle yoga or tai chi incorporate slow, controlled movements with focused breathing.
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 want to 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:
- Instructions for relaxation exercises (e.g., deep breathing, box breathing).
- Mindfulness apps like Headspace or Calm provide guided meditation, breathwork, and mindfulness practices. As you explore their practices, make notes of your favorite ones.
- A journal or notebook for writing your thoughts and feelings.
- Calming essential oils that can be used in an electric diffuser, bath, or diffuser jewelry.
- Music playlists including your favorite songs that help you relax and uplift your mood.
- Comfort items like a weighted blanket or a stress ball.
- Healthy snacks that you enjoy.
- A contact list of supportive, understanding friends or family members to talk to. This list can include helplines and online support groups.
- Positive affirmations or calming mantras (e.g., “I am safe,” “this feeling will pass”) that resonate with you and make you feel better.
- Cognitive Behavioral Therapy (CBT) tools such as worksheets or apps that guide you through exercises to challenge anxious thoughts.
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.
References
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