What You Can Do to Reduce the Weight of Anxiety

What You Can Do to Reduce the Weight of Anxiety

You don’t need a personality overhaul to feel better.
You need small, strategic shifts — the kind that CBT and transdiagnostic approaches specialize in.

Here are a few ways to lighten that internal load:

1. Build One Small Behavioral Habit

Anxiety thrives in avoidance.
Pick one small thing you’ve been avoiding and do it.
This teaches your brain: “I can handle discomfort.”

2. Challenge the Threat Story

Anxiety exaggerates danger.
Ask yourself:
“What’s the evidence this is a real threat vs. a worry prediction?”

You’re not looking for perfect confidence — just a more balanced view.

3. Move Your Body (Even Briefly)

Physiologically, movement helps your nervous system discharge tension and reset.

4. Practice Exposure in Tiny Steps

If something triggers anxiety, break it into small, doable pieces.
Practice each one with intention.
This is how the brain unlearns fear.

5. Anchor Yourself in the Present

Try:

• 5 slow breaths

• Naming 5 things you see

• Feeling your feet on the floor

Simple grounding interrupts spirals.

If you want personalized, structured strategies that actually fit your life, therapy can help you get there.