1. Identify the Trigger

Start by noticing what sets off your anxiety. Is it a social situation, a deadline, or a specific thought? Awareness is the first step toward change.

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2. Track Your Thoughts

Keep a journal or use an app to track anxious thoughts. Ask yourself: What was I thinking? How did it make me feel?Patterns will start to emerge.

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3. Challenge Negative Beliefs

When you catch a negative thought like “I’m going to fail,” ask: Is this thought true? What’s the evidence? What would I say to a friend in this situation?

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4. Practice Thought Replacement

Replace fear-based thoughts with more balanced ones. Instead of "I can't handle this," try "This is hard, but I’ve managed before."

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5. Use the 3-3-3 Grounding Technique

Name 3 things you see, 3 sounds you hear, and move 3 parts of your body. This brings you back to the present moment when anxiety pulls you into “what if” scenarios.

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6. Set a Worry Time

Schedule a 10-minute “worry window” each day. If anxious thoughts pop up outside that time, tell yourself: I’ll think about this during my worry time.

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7. Breathe with Intention

Try deep belly breathing—inhale for 4 seconds, hold for 4, exhale for 6. It calms your nervous system and signals safety to your brain.

 

8. Celebrate Progress, Not Perfection

Every step you take to manage anxiety is a win. Track small victories and be kind to yourself—healing is a journey, not a race.

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You don’t have to be trapped in a cycle of fear and stress. These steps can help you build a more balanced, peaceful mind—one thought at a time.