Why Anxiety Happens

Anxiety can be influenced by:

• Biology (brain chemistry, genetics)
• Life experiences (stress, trauma, major changes)
• Thinking patterns (catastrophizing, perfectionism)
• Body responses (fight-flight-freeze activation)

Anxiety is not a personal weakness. It’s a treatable condition that responds well to skills and support.

Types of Anxiety You Might Hear About

• Generalized Anxiety Disorder (GAD): Persistent worry about many areas of life
• Panic Disorder: Sudden, intense episodes of fear or physical symptoms
• Social Anxiety: Fear of judgment or embarrassment
• Phobias: Strong fear of specific things or situations
• Health Anxiety: Worry about illness or physical sensations

What Actually Helps Anxiety? (Evidence-Based Approaches)

1. Cognitive Behavioral Therapy (CBT)

CBT helps you:

• Notice unhelpful thinking patterns
• Challenge anxious thoughts
• Practice new behaviors that reduce fear over time

CBT is one of the most researched and effective treatments for anxiety.

2. Exposure Therapy

Avoidance makes anxiety stronger. Exposure therapy helps you gradually face feared situations in a safe, controlled way so your brain learns:

"This is uncomfortable, but I can handle it."

3. Mindfulness & Body-Based Skills

These help calm the nervous system and reduce physical symptoms.

Common techniques:

• Slow, diaphragmatic breathing
• Grounding exercises
• Progressive muscle relaxation
• Mindfulness of thoughts and sensations

4. Lifestyle Supports

These don’t replace therapy but can make a big difference:

• Regular movement or exercise
• Limiting caffeine and alcohol
• Consistent sleep routine
• Balanced meals
• Time outdoors
• Social connection

5. Medication (When Appropriate)

Some people benefit from medication prescribed by a medical provider. Common options include:

• SSRIs
• SNRIs
• Short-term use of certain anti-anxiety medications

Medication is often most effective when combined with therapy.

Skills You Can Start Using Right Away

The 3–3–3 Grounding Rule

1. Look around and name 3 things you can see
2. Name 3 sounds you can hear
3. Move 3 parts of your body

This helps bring your mind back to the present.

Box Breathing

• Inhale for 4
• Hold for 4
• Exhale for 4
• Hold for 4

Repeat 4–6 cycles to calm the nervous system.

Worry Scheduling

Set aside a 10–15 minute “worry time” each day. When worries pop up outside that window, gently tell yourself: “I’ll think about this during my worry time.”

This reduces constant rumination.

Opposite Action

If anxiety tells you to avoid something, try doing the opposite in small steps. This teaches your brain that the situation is manageable.