From Anxiety to Zen: Discover These Simple Evidence-Based A-Z Coping Skills & Regulation Exercises Anybody Can Do

A: Affirmations with Action

Combine affirmations with physical movement, such as repeating “I am safe and strong” while squeezing a stress ball or pacing.

B: Butterfly Hug (Somatic Therapy)

Cross your arms over your chest and tap alternately on your shoulders to self-soothe and ground.

C: Count and Scan (CBT)

Count backward from 100 by sevens while scanning your surroundings for objects of specific colors to distract and regulate.

D: Diaphragmatic Breathing (Polyvagal Theory)

Breathe deeply into your belly, focusing on a slow inhale (4 counts), hold (4 counts), and exhale (8 counts).

E: Emotion Labeling (Emotion-Focused Therapy)

Name your emotion out loud: “I feel anxious because I am worried about tomorrow.” This helps externalize and process feelings.

F: Five Senses Check-In (DBT)

Identify something you can see, hear, touch, smell, and taste to anchor yourself in the present.

G: Grounding Through Texture (Occupational Therapy)

Hold or touch objects with different textures (e.g., a soft blanket, rough stone) to shift focus and self-soothe.

H: Hand-Warming Technique (Polyvagal Theory)

Imagine warming your hands by a fire, visualize heat spreading through your body, signaling safety to your nervous system.

I: IceDive Technique (DBT)

Hold an ice cube or splash cold water on your face to activate the dive reflex, slowing your heart rate and reducing anxiety.

J: Journaling for Release (CBT)

Write down your thoughts and feelings rapidly for five minutes without stopping, then rip up the paper to release tension.

K: Kneeling Rest Pose (Somatic Therapy)

Get into a child’s pose (yoga) to relieve tension, stretch your back, and connect to your body.

L: Laughter Break (Behavioral Therapy)

Watch a funny clip, mimic laughing, or practice laughing intentionally to release endorphins.

M: Muscle Tensing and Releasing (Somatic Therapy)

Starting from your toes, tense and release muscle groups up your body to release pent-up stress.

N: Name Your Inner Critic (CBT)

Identify and name the negative inner voice (e.g., “Judgy Janet”), then challenge its statements logically.

O: Orient to Safety (Polyvagal Theory)

Look around your space and find five items that remind you of safety or comfort, like family photos or favorite objects.

P: Progressive Rocking (Occupational Therapy)

Sit in a chair and rock slowly forward and backward to soothe your nervous system.

Q: Quiet Visualization (CBT)

Close your eyes and picture a peaceful place or memory, imagining every detail vividly.

R: Rhythmic Drumming (Polyvagal Theory)

Tap your hands rhythmically on your thighs or a drum to regulate your heart rate and breathing.

S: Self-Compassion Pause (Emotion-Focused Therapy)

Place a hand on your chest and say, “This is hard, but I am doing my best. I am here for myself.”

T: Thought Stopping with Humor (CBT)

When intrusive thoughts arise, imagine them spoken in a cartoon character’s voice to reduce their power.

U: Upbeat Playlist (Behavior Therapy)

Create and listen to a playlist of energetic, happy songs that make you want to move or sing along.

V: Vagal Breathing with a Straw (Polyvagal Theory)

Breathe out slowly through a straw to stimulate the vagus nerve and calm the nervous system.

W: Weighted Blanket Hug (Occupational Therapy)

Wrap yourself in a weighted blanket for deep pressure therapy to calm anxiety or frustration.

X: “X Marks the Spot” (DBT)

Trace an “X” on the palm of your hand with your finger, focusing on the sensation to redirect thoughts.

Y: Yawning Stretch (Somatic Therapy)

Intentionally yawn and stretch your arms wide to release tension in your chest and shoulders.

Z: Zen Counting (DBT)

Count your breaths slowly, focusing only on the rhythm, up to 10, then start again.