Anxiety
Pages for anxiety you can use on the spot. Some work through the body. Others help with thoughts that go in circles or won't leave, and one is a self-check. They are self-help, not treatment. Each one says when it is time to see a doctor.
- Journaling prompts for anxietypick a topic, get 3 prompts, write for 5 minutes · nothing is saved
- Morning anxietyyour first 10 minutes after waking · body or head
- Anger management techniquesa 90-second pause, then three questions · what studies found
- Flight anxietya flight day plan from home to landing, with breathing and grounding
- Burnout testCopenhagen Burnout Inventory, 19 questions · three scores 0 to 100
- Panic attack: what to doone step per screen, when to call 911, how to help someone · 5 to 20 minutes
- How to calm down fastpick where you are: work, home, bed, in public, anger · 1 or 2 minutes
- How to calm your nervous systemlonger exhale and physiological sigh · 2 minutes
- Vagus nerve exercisesa 5-minute breathing timer, and 14 popular exercises checked against studies
- Intrusive thoughtswhat they are, examples, a tool to rewrite a thought · 30 seconds
- How to stop overthinkingpark a worry or plan a step · worry time 15 to 30 minutes a day
- How to stop ruminatingone past event on replay · describe it like a camera, then one step or a switch
- Mindfulness exercises for anxiety6 short practices with a timer · 1 to 5 minutes
- GAD-7 anxiety test7 questions, score 0 to 21 and what it means
- Breathing exercises for anxietywhich one to pick, with a trainer
- Grounding techniques5-4-3-2-1, the 3-3-3 rule · 1 to 3 minutes
Where to start
If your heart is racing right now, pick your situation on how to calm down or use the 2-minute routine on calming your nervous system; if breathing makes it worse, switch to 5-4-3-2-1. If the trouble is the same worry playing on a loop, go to overthinking; if it is a sudden, unwanted thought that scares you, see intrusive thoughts. If anxiety has been around for weeks and you want to see how strong it is, take the GAD-7 and bring the score to a doctor. After a death, see the pages on grief.