Six Expert-Backed Steps To Control Your Anxiety: Part 1

Calm your nerves and get your self-confidence back
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By Dr. Courtney Tracy
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Dr. Courtney Tracy

Founder at The Truth Doctor Founder & Clinical Director at Exist Treatment Centers Licensed Psychotherapist & Mental Health Expert LCSW, PSYD, CCTP, C-PD

Dr. Courtney Tracy, also known as 'The Truth Doctor,' is a licensed psychotherapist and author in California. She’s an expert...

Updated November 4, 2024

#1 Admit it:

Acknowledge that your anxiety is influencing your life. Step 1 is that simple. Tip: Keep a journal to track what triggers your anxiety and what it feels/sounds like.

#2 Believe:

Trust that you can become a less anxious version of yourself. If you don’t believe you can, you won’t. Tool: Practice daily affirmations to convince yourself, like “I am becoming a calmer person.”

#3 Commit:

Dedicate yourself to exploring and using anxiety-reducing tools. Skill: Try different anxiety-reducing techniques like movement, writing down your feelings, or talking to someone.

#4 Look:

Explore your anxiety like you would a new book or a new place your visiting. Tip: Break down your anxiety into manageable parts: How it feels in your body, what the thoughts sound like, and the story you’ve attached to it.

#5 Get honest:

Share your anxiety and patterns with someone you trust. Tool: Find a support group, good friend, or therapist to discuss your feelings openly.

#6 Prep yourself:

List ways to manage and reduce your anxiety. Skill: Make a personalized “This helps my anxiety” list that includes what you know works for you: i.e. exercise, healthy eating, and relaxation techniques.

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