Managing Anxiety with CBT: 5 Strategies That Work

Published: October 12, 2025

Cognitive Behavioral Therapy (CBT) helps you identify and shift patterns of thinking and behavior that fuel anxiety. Here are five CBT-aligned tools you can try today.

1) Thought Reframing

Catch unhelpful thoughts (catastrophizing, all-or-nothing) and test them against facts. Replace with balanced alternatives.

2) Worry Scheduling

Set a 10–15 minute “worry window.” Outside of it, jot worries down and postpone them. This trains cognitive flexibility.

3) Gradual Exposure

Create a fear ladder and take small, repeatable steps. Pair exposures with slow breathing and self-compassion.

4) Behavioral Activation

Schedule brief mood-lifting actions—movement, sunlight, connection, and mastery tasks—that nudge your physiology.

5) Grounding & Breath

Use 4-6 breathing, the 5–4–3–2–1 senses exercise, or paced breaths to reset your system.

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