Anxiety Skills

Create an Anxiety Action Plan

Creating an anxiety action plan involves proactively identifying personalized strategies and clear steps to manage anxiety effectively before it arises. This structured preparation helps individuals respond swiftly and confidently during moments of distress or anxiety.

Overview

  • Difficulty:
  • Best Use:
    Used to prepare personalized strategies before anxiety strikes
  • Time:
    10-15 min
  • Tools:

What to do

  1. Find a quiet time to reflect and write down common anxiety triggers or early signs of rising anxiety.
  2. List personalized coping strategies that have previously helped you manage anxiety (e.g., deep breathing, mindfulness exercises, contacting support).
  3. Clearly define specific actions and steps to take when you first notice anxiety symptoms or triggers (e.g., "Pause and breathe deeply for 2 minutes").
  4. Identify supportive resources or contacts you can reach out to during heightened anxiety.
  5. Organize these steps clearly in a written or digital document, making it easily accessible during stressful moments.
  6. Regularly review, update, and practice your anxiety action plan to maintain effectiveness and familiarity.
  7. When anxiety arises, immediately consult and follow your pre-prepared steps to manage symptoms swiftly.

When to use

Why it works

An anxiety action plan reduces anxiety and stress by providing immediate, structured guidance during emotional crises. Proactive planning enhances emotional regulation by reducing uncertainty and decision fatigue during distress, activating calming responses more quickly. Consistent use strengthens emotional resilience, reinforces effective coping behaviors, and lowers anxiety-related stress responses over time.

Benefits

  • Reduces anxiety, emotional distress, and stress responses
  • Promotes improved emotional regulation and psychological resilience
  • Provides clear, actionable steps to quickly manage anxiety symptoms
  • Enhances confidence and emotional stability

Tips

  • Regularly practice and familiarize yourself with the action plan to ensure effectiveness during anxiety episodes.
  • Update your plan as needed based on changing circumstances and evolving coping strategies.
  • Keep your plan readily accessible.
  • Pair plan strategies with grounding or breathing techniques to amplify calming effects.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Planning
Routine
Issues Addressed by Skill
Anxiety
Stress
Emotional Regulation
Trauma
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