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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
21 results (expanded search) for "anxiety-reduction"
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Social
Challenge the Catastrophe Prediction
Write your catastrophic prediction pre-event and compare with what actually happened — evidence stacks.
Administrative
Stakeholder Communication Cadence Plan
For every stakeholder, explicitly define: how often, which channel, what level of detail — no randomly-timed communication.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Task Stripping
Per task: essential? Delete rest.
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Parenting
Sensory-Friendly Outing Planning
Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.
Digital & AI
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.