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Five Evidence‑Based Tools for Calming Anxiety Between Sessions

These brief, research‑informed practices help when anxiety spikes. Use them as drills, not just in emergencies, so your brain learns them under calm conditions.

  1. The 3‑Minute Breathing Space (MBCT)
  • Minute 1: Notice. “What’s here right now?” Name thoughts, feelings, body sensations.
  • Minute 2: Breathe. Gentle belly breathing. Even count in and out.
  • Minute 3: Widen. Sense your whole body and the space around you. Then re‑engage with your next task.
  • Use when: Switching tasks, before meetings, or when your mind races.
  1. Cognitive Thought Check (CBT)
  • Write a fast thought: “They think I’m useless.”
  • Evidence for/against: One fact for. One fact against.
  • Balanced reframe: “I’m anxious and guessing. Feedback last week was positive.”
  • Action: One small next step you can do immediately.
  • Use when: You’re spiralling into worst‑case scenarios.
  1. “I’m Having the Thought That…” (ACT Defusion)
  • Say the worry, then prefix it: “I’m having the thought that I’ll fail this presentation.”
  • Repeat slowly 3 times. Notice how the thought loosens its grip.
  • Reconnect to values: “Even if I’m anxious, I choose to prepare and show up.”
  • Use when: Thoughts feel fused with reality.
  1. Soothing Rhythm Breathing (CFT)
  • Breathe in through the nose for ~4, out for ~6. Relax the jaw and shoulders.
  • Imagine breathing kindness into a tense area. Name the tone: “Warm. Steady. Safe.”
  • 90 seconds can shift your physiology.
  • Use when: Shame, self‑criticism, or panic flares.
  1. 5‑4‑3‑2‑1 Grounding (Sensory Reset)
  • 5 things you can see. 4 you can feel. 3 you can hear. 2 you can smell. 1 you can taste.
  • Say them out loud if possible. Look for neutral or pleasant details.
  • Use when: You feel detached, overwhelmed, or stuck in “what ifs.”

Build a mini plan

  • Morning: 3‑Minute Breathing Space.
  • Midday stress: ACT Defusion + one valued action.
  • Evening: Soothing Rhythm Breathing before bed.
  • Keep a notes app template for the CBT Thought Check.

Important

  • These tools support therapy. If anxiety escalates or you feel unsafe: call 999 for emergencies, NHS 111 for urgent help, or Samaritans 116 123.

Next step

  • Bring your notes to session. We’ll refine what works for you and integrate it into a personalised plan.