Feeling anxious, overwhelmed, or stuck in negative thinking can make it hard to know where to begin. That’s where CBT skills for anxiety can really help. Cognitive Behavioral Therapy (CBT) is a practical, proven approach that helps you shift unhelpful thoughts and behaviors, starting with small, doable steps.
Below are three CBT skills for anxiety that I love and often teach in my Idaho-based telehealth practice. No experience with therapy is needed. All you need is a little curiosity and a willingness to try something new.
1. Thought Tracking
When you notice a strong emotional reaction, jot down what happened, how you felt, and the thoughts that came up. Then ask: Is this thought 100% true? What evidence supports or challenges it?
This helps you catch thinking traps like all-or-nothing thinking or catastrophizing, and replace them with a more balanced, realistic view.
2. Behavior Activation
When you’re feeling low or unmotivated, it’s tempting to do nothing. But CBT skills for anxiety include taking small, purposeful actions to lift your mood. That could mean taking a short walk, folding laundry, or texting a friend. Even tiny actions create momentum and can help you feel more in control.
3. The “What If… Then What?” Tool
If your worries tend to spiral, try this simple trick. Start with your anxious thought: “What if I mess up at work?” Then ask, “Then what?” and keep going.
You might say, “My boss could be disappointed… then I’d feel embarrassed… then I’d learn from it and move on.” Walking through the worry can take away its power and remind you that most fears are manageable.
CBT skills for anxiety aren’t about pretending things are fine. They’re about seeing your thoughts clearly, so you can respond in ways that support your mental health.
If you’d like to learn more tools like these and apply them to your everyday life, I offer judgment-free telehealth therapy for adults across Idaho.
Ready to take the next step?
Schedule a free 15-minute consult to see if therapy is a good fit. You can also get to know more about Brenda or check out our frequently asked questions. Whether you live in a remote cabin, a small-town neighborhood, or crowded urban area you deserve support that fits your life in rural Idaho.