You will be equipped with the following tools:

(In)tolerance of Uncertainty

Help individuals understand the psychological concept of intolerance of uncertainty, its maintenance and effects.
Awe Switch

Help clients use awe as a quick, repeatable strategy to downshift worry and anxiety.
Build Your Own Self-Soothing Kit

Help clients create a personalized self-soothing kit that engages the five senses (sight, sound, smell, taste, touch) to reduce worry and anxiety by promoting grounding in moments of distress.
Curiosity Flipcard

Help clients reframe daily worries through the lens of curiosity.
Micro-Exposure with Self-Reward

Help clients overcome avoidance and build approach behavior by pairing short, manageable exposures with immediate positive reinforcement.
Mini-MBSR: 3-Minute Breathing Space

Guide individuals through a brief, three-step mindfulness practice that interrupts automatic thought patterns and supports emotional regulation by helping them notice their inner experience, anchor attention to the breath, and reconnect with the body in moments of stress or reactivity.
My Most Resilient Self

Help clients envision and embody their most resilient self during uncertain times using guided imagery and expressive writing.
My Strengths Shield

Help clients mentally prepare for stressful situations by visualizing a protective ‘Strengths Shield’ made from their top VIA character strengths.
Nature Micro-Notice (Green-Gold Reset)

Help clients offset anxiety by grounding the senses in a mindful view of nature to promote emotional calm.
Savoring Sandwich

Help clients reduce anticipatory anxiety and post event rumination by engaging in brief, structured savoring practices before and after a potentially tense or demanding event.
Strengths Storyboarding for Stressful Tomorrows

Reduce clients’ anticipatory anxiety by inviting them to mentally rehearse a stressful situation and reframing it as manageable by applying their character strengths.
The Resilience Reframe

Help clients manage anxiety and worry better by using positive reappraisal to generate flexible, constructive interpretations of stressful events.
Three Good Things (with a Calm Twist)

Help clients practice gratitude and strengthen resilience by reflecting daily on three positive events and one challenging moment.
WOOP for Calm

Helps clients regulate anxiety by using the WOOP method, identifying a calmness-related goal, visualizing success, recognizing internal emotional barriers, and forming clear “if-then” coping plans to overcome them.
Worry to Gratitude Swap

Help individuals reduce the impact of recurring worry thoughts by introducing related expressions of gratitude within the same life domain.
Worry Window

Help clients reduce the frequency, intensity, and disruptiveness of worry by scheduling a daily ‘Worry Window’ in which they consciously engage with their worries.
Worry-to-Values Compass

Help clients reframe daily worries as signposts to personal values and take small, meaningful actions in alignment with those values.

This pack includes 17 evidence-based tools for managing anxiety and reducing worry in daily life. Each activity is designed to help individuals calm the mind, regulate difficult emotions, and develop steady, supportive habits — especially during periods of stress, uncertainty, or change.

Rooted in clinical and behavioral science, the tools offer structured guidance, clear instructions, and practical relevance. Whether easing overthinking, challenging unhelpful thoughts, improving emotional balance, or strengthening resilience, this toolkit provides a flexible framework for building long-term psychological wellbeing.

Download the pack to cultivate calm, clarity, and greater control over anxiety and worry.

The following experts create our tools and resources:

Jo Nash

Ph.D.
Lorena Berber

M.Sc.
Emma Mudge

BSc (Hons), PGCert, PGDip
Lara Catic

M.Sc.

For who is this product?

This resource is designed for anyone who wants to better understand, manage, and reduce anxiety and worry. It’s ideal for individuals seeking practical, science-based tools to calm the mind, ease overthinking, and build emotional resilience. It’s also well-suited for coaches, therapists, educators, and wellbeing professionals who support others in developing healthier coping strategies, improving clarity, and fostering long-term emotional balance.

What age group are these tools designed for?

These tools are designed for adults who want to better understand and manage anxiety and worry. Suitable for a wide range of life situations, they can be used by individuals facing daily stress, major transitions, or periods of uncertainty. Flexible and adaptable, the tools support adults in building emotional resilience, improving coping skills, and developing healthier thought and behavior patterns that promote long-term wellbeing.

How are these tools designed to be used?

These tools are designed to be simple, flexible, and easy to integrate into everyday life. Each exercise includes clear instructions, practical guidance, and step-by-step support to help users apply the techniques effectively. They can be used independently for personal growth or incorporated into existing coaching, therapeutic, or wellbeing practices - allowing you to adapt them to individual needs and contexts.

Are these tools easy to implement within my existing practice?

Yes, each tool includes clear, step-by-step instructions, practical guidance, and thorough descriptions, making them simple to integrate into your current therapeutic or coaching approach. They are designed to be flexible and adaptable, allowing you to seamlessly incorporate them into your sessions with clients.

How will the tools be delivered?

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at [email protected].

I’m not a therapist. Can I use these tools for my own personal development?

Absolutely! Although these tools can be used in professional or supportive settings, they are equally valuable for your own personal development. The same evidence-based practices that help reduce anxiety, ease worry, and build emotional resilience can support your individual growth. Whether you're navigating stress, wanting clearer thinking, or aiming to strengthen your coping skills, these tools offer practical guidance to help you cultivate calm, confidence, and long-term wellbeing in your daily life.

Are these tools inclusive for clients with diverse needs?

Yes, these tools are adaptable for individual clients, groups, teams, and diverse client populations. You are encouraged to use your professional experience and expertise to tailor the tools to meet the unique needs of each client and scenario.

I work with at-risk people in a clinical setting. Is this product for me?

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology.

Are all the tools based on scientific evidence?

Yes - all tools are fully grounded in scientific research. Each exercise is informed by evidence from psychology, neuroscience, and clinical studies on anxiety, stress, and emotional regulation. This toolkit translates proven insights into practical strategies that help individuals reduce anxiety, manage worry, and build lasting resilience. Every tool is designed to be both research-supported and easy to apply in real-life situations.

Can I freely distribute these tools?

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or therapy setting. You’re not allowed to publish these tools publicly.

What if I’m not happy with my purchase?

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

I still have some questions, can I get in touch?

Absolutely! Send us an email at [email protected] and we will gladly help you.

Description

Anxiety & Worry Management goes beyond easing day-to-day stress – it helps individuals create steady, supportive inner environments by managing worry patterns, strengthening emotional regulation, and fostering psychological safety. Research shows that consistent anxiety-management practices boost wellbeing, resilience, clarity, and long-term emotional balance.

These 17 evidence-based tools translate psychological research into practical strategies for reducing anxiety and regulating worry. Grounded in clinical and behavioral science, this tool pack helps individuals calm the nervous system, reframe unhelpful thoughts, build confidence, and respond to challenges with greater steadiness.

Each tool is designed to create measurable impact in coaching, therapy, wellbeing programs, workshops, and personal development practices.

Muhammad Khalid Hussain –

The quality of the 17 Anxiety & Worry Management Exercises is excellent. This collection is an invaluable tool for any coach or therapist supporting clients with stress management, self-awareness, or limiting beliefs. A truly great resource!

Muhammad Khalid Hussain CEO
Cat Stacey, MSc –

I spend most of my days supporting young people and parents as they navigate worry and anxiety, and these resources are the perfect addition to my sessions. With every tool I explore, a young person immediately comes to mind and I think, “This is exactly what they need.” Positive psychology brings a sense of lift and hope to challenges that can feel overwhelming, and I love having practical, strengths-focused tools I can use right away.

Cat Stacey, MSc Education Mental Health Practitioner

17 Anxiety & Worry Management Exercises

Jo Nash

Lorena Berber

Emma Mudge

Lara Catic