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Five Evidence Based Skills for Anxiety You Can Learn in One Session
- Moe | Scarlet Plus
- Nov 10
- 5 min read
Anxiety can feel loud and fast. Your thoughts race. Your body reacts. The good news is that simple skills can calm the system. Here are five evidence based skills for anxiety that you can learn in one session and start using right away. These tools come from proven approaches like cognitive behavioral therapy, relaxation training, and mindfulness. The National Institute of Mental Health notes that these approaches help many people lower symptoms and function better. (nimh.nih.gov)
Page Contents:
What evidence based means and why it helps
Evidence based means a skill or treatment is backed by research. Large health groups study these methods over time to see what works and for whom. For anxiety this includes talk therapy like cognitive behavioral therapy and also skills like breathing and mindfulness that reduce stress and improve coping. (nimh.nih.gov)
Skill 1 Calm belly breathing
Belly breathing slows the body stress response. You can learn it in minutes and use it anywhere.
Sit upright with both feet on the floor
Place one hand on your belly and one on your chest
Breathe in through your nose and let your belly rise
Breathe out through your mouth and let your belly fall
Repeat for two to three minutes
Slow deep breathing may lower cortisol and reduce blood pressure which are signs of a calmer body. That is why it is a helpful base skill for anxiety. (NCCIH)
Practice tip. Count four in and six out. If your mind wanders gently bring it back to the count. The National Center for Complementary and Integrative Health also lists breathing exercises as part of relaxation methods that help the body settle. (NCCIH)
Skill 2 Five senses grounding
Grounding brings you back to the present when worry pulls you into what if thoughts. The five senses method is simple.
Name five things you can see
Name four things you can touch
Name three things you can hear
Name two things you can smell
Name one thing you can taste
This exercise shifts attention to your surroundings which helps the brain feel safer and less threat focused. Veterans Health programs teach this skill to reduce distress and increase calm in the moment. (va.gov)
Skill 3 Progressive muscle relaxation
Anxiety tightens muscles. Progressive muscle relaxation teaches you to notice and release that tension.
Start at your feet and move up to your face
Gently tense a muscle group for three to five seconds
Let go and notice the difference between tight and loose
Move to the next area
Relaxation training that includes progressive muscle relaxation and calm breathing can trigger the relaxation response and help reduce stress load. (NCCIH)
Skill 4 Thought reframing with a three step check
Anxious thoughts can sound true even when they are not balanced. Cognitive behavioral therapy teaches you to notice and reframe them. Try this three step check.
Spot the worry thought
Ask what facts support and what facts do not support it
Rewrite a more balanced thought you can act on today
This is a core part of cognitive behavioral therapy which is an effective treatment for anxiety. Learning a simple thought check in one session gives you a tool you can practice between visits. (nimh.nih.gov)
Example. Worry thought I will fail this meeting. Balanced thought I feel nervous and I can prepare two talking points and ask one clear question.
Skill 5 The mindful minute
Mindfulness means paying attention on purpose to the present without judgment. A mindful minute is a short practice you can use during the day.
Sit or stand with a steady posture
Focus on one anchor like the breath or your feet on the floor
When the mind drifts note it and return to the anchor
Continue for sixty to ninety seconds
Mindfulness programs show helpful effects for anxiety and mood. Even brief practices can build attention control and reduce reactivity over time. (NCCIH)
Make a simple plan you can start today
Pick one skill from the list. Practice it twice a day for one week. Track when you use it and how you feel after. Add a second skill in week two. This plan builds confidence and creates a calm routine. The National Institute of Mental Health notes that mindfulness and other stress management habits can boost the effects of therapy. (nimh.nih.gov)
Where these skills fit in your care
These skills are strong first steps. They also fit well inside therapy. Cognitive behavioral therapy helps you build more coping tools and face fears in a planned way. For social anxiety and panic there is a method called exposure. You face feared situations in small steps until the fear goes down and you gain freedom. A therapist can help you build a ladder of steps that feel doable and safe. (nimh.nih.gov)
If you take medication these skills still help and may improve daily function. If you do not take medication they give you options you can use anytime. Your care can be tailored to your needs and goals. (nimh.nih.gov)
Care at Caritas Behavioral Health Services
You can learn these five evidence based skills for anxiety in a focused skills session. We offer telehealth evaluation for people in Maryland including Columbia and nearby communities. We also offer in person treatment in Atlanta Georgia and Decatur Georgia.
If you want to read more on our site you can visit our Anxiety and Panic page and our pages on generalized anxiety and social anxiety. If you have questions about obsessive compulsive concerns we can guide you as well.
We can help you choose the right next step. Start with one skills visit and leave with a plan you can use the same day.
When to seek extra help
Call your doctor or a mental health professional if anxiety makes daily life hard. If you ever have thoughts of harming yourself or others call your local emergency number right away. The National Institute of Mental Health has more information about anxiety treatment and support. (nimh.nih.gov)
Ready to practice these five evidence based skills for anxiety with a coach by your side Contact us today to schedule your visit in person or by telehealth.
