9 Evidence-Based Techniques for Treating Anxiety

9 Evidence-Based Techniques for Treating Anxiety You Might Not Be Using and When They Work Best

Anxiety treatment continues to evolve as researchers identify specific techniques that target distinct symptoms and situations. This article presents nine evidence-based methods, backed by insights from clinical experts, that practitioners often overlook in standard treatment protocols. Each technique addresses a particular pattern of anxiety, from panic sensations to work-related triggers, offering concrete strategies that can be matched to individual client needs.

• Track Arousal with Color-Coded Markers
• Try Interoceptive Exposure for Panic Sensations
• Use Structured Write-Up to Clarify Next Steps
• Offer Choice to Defuse Reactance
• Build Proactive Calm Habits with Cue Checks
• Target Worst-Case Futures with Flash Forward
• Visualize Success before Real Challenges
• Apply Brief Hypnosis for Triggered Work Stress
• Split Master Lists from Today’s Actions

Track Arousal with Color-Coded Markers

One lesser-known but evidence-informed strategy used in practice involves color-based self-monitoring tools, such as microdots or mood bracelets, to help clients track the intensity and context of their anxiety in real time. I use either microdots or mood bracelets to have clients monitor situations and circumstances that contribute to their anxiety, especially when they struggle to identify specific triggers or patterns on their own. Clients assign numbers to the colors (for example, 1–10) and then note the color/number pairing whenever they notice anxiety, which externalizes the experience and makes it more observable and concrete. Over time, this helps them recognize how anxiety shows up in their body (e.g., tension, heart rate, stomach discomfort) alongside the color/number data so they can see consistent patterns. Once those somatic and situational patterns are clearer, we collaboratively develop coping strategies tailored to the levels associated with particular colors or numbers, such as specific grounding skills at “yellow 4–5” and more intensive strategies at “red 8–9.” This approach is especially useful for clients with generalized, “floating” anxiety or alexithymia, where traditional trigger identification and standard self-monitoring forms often fall flat because they cannot easily label internal states or discrete precipitating events.

Stacy Triumph, Licensed Clinical Social Woker, Triumph Therapeutic & Consulting Group

Try Interoceptive Exposure for Panic Sensations

One evidence-based but often underutilized technique I’ve found especially effective for treating anxiety is interoceptive exposure. While many people are familiar with exposure for external fears, interoceptive exposure focuses on safely recreating physical sensations associated with anxiety, such as increased heart rate, shortness of breath or dizziness, in a controlled setting.

I’ve used this approach successfully with clients who experience panic disorder and health-related anxiety. That is, particularly those who fear bodily sensations and interpret them as dangerous. By intentionally and repeatedly experiencing these sensations, clients learn that the sensations are uncomfortable but not harmful. These include exercises like paced breathing, spinning in a chair or light aerobic activity.

What makes this technique effective is that it directly targets the fear of the symptoms themselves, which often drives panic. Over time, clients develop increased tolerance and confidence in their body’s responses. This reduces avoidance behaviors and helps break the cycle of anxiety. It leads to fewer panic episodes and improved overall functioning.

Shebna N Osanmoh, Psychiatric Nurse Practitioner, Savantcare

Use Structured Write-Up to Clarify Next Steps

I use a structured writing exercise: we list the specific anxieties, define the desired outcome, and create a brief action plan. It works best for anxiety tied to concrete upcoming tasks or decisions, because turning worry into clear steps reduces overthinking and builds momentum.

Peyman Tashkandi, Double Board Certified Child, Adolescent & Adult Psychiatrist, Dr. Peyman Tashkandi

Offer Choice to Defuse Reactance

Countering psychological reactance by giving patients agency has been most effective for me: I offer a menu of three anxiety strategies and let them choose. This reduces resistance and helps the chosen skill take hold. It works best when anxiety is paired with a strong “don’t tell me what to do” response, especially with teenagers in acute distress.

Ishdeep Narang, Child, Adolescent & Adult Psychiatrist | Founder, ACES Psychiatry, Orlando, Florida

Build Proactive Calm Habits with Cue Checks

It’s wonderful that people are starting to understand that an overstimulated nervous system is a big part of anxiety. Emotional triggers move us into a ‘fight or flight’ mode and that causes a feedback loop of fear that we experience as anxiety, so we need to learn to relax our nervous system. 

But the problem is that most people only try to handle this in a reactionary way. They wait until their anxiety gets triggered and then they try to calm themselves with coping mechanisms like breathing exercises or grounding techniques.

That’s never going to be good enough, because you never get the opportunity to lower your baseline level of stress, and you’re not really able to apply the skills and tools you need when you need them.

Imagine you watched a video on self-defense, but you never practiced those skills in a safe space. Do you think you’d actually be able to recall and make use of what you learned in that video when a robber grabs you by the collar and shouts at you?

Of course not. In moments of danger, logic goes out the door, fear kicks in, and only things that have been deeply embedded as reflexes are available to you.

That’s why it’s important to practice relaxing your nervous system proactively… not only reactively.

Start with this…

Draw a dot on the back of your hand every day for a week and – throughout the day – every single time that you see that dot, go through the following checklist:

• Breathing: No need to practice breathing exercises. Just check your breathing and make sure you’re breathing in a calm way, down into your belly (diaphragmatic breathing), without accidentally creating stress and tension in your body via forceful breath.
• Muscle tension: Do a body scan and release tension in any muscles that you notice are tight. There will almost always be some tension in your body somewhere, until you master this.
• Posture: Make sure you’re in a calm and confident position. Nothing crossed or hunched over.
• Heart rate: Simply pay attention to your heart rate. Become aware of the state of your nervous system.

If you do that consistently, you will ingrain this checklist into your mind. You’ll be able to recognize more easily when you are triggered and will more readily be able to calm your nervous system when you need to. Plus, you will be lowering your baseline level of stress, making you less susceptible to being triggered in the first place.

Benjy Sherer, Anxiety and Trauma Coach., Benjy Sherer Coaching

Target Worst-Case Futures with Flash Forward

As an EMDR therapist, I often use the flash forward protocol for anxiety. Flash forward focuses on anticipation anxiety in the form of feared “what if” outcomes in various situations. By targeting an imagined worst-case scenario with bilateral stimulation (BLS), the fear can be desensitized and the negative belief can shift. This effect often begins to generalize and reduce anxiety in other situations. It works best for recurrent anticipation anxiety about upcoming challenges clients face.

Alex Penrod, Founder | Clinical Director | EMDR Therapist, Neuro Nuance Therapy and EMDR, PLLC

Visualize Success before Real Challenges

People often overlook imaginal exposure. Visualizing getting through an anxiety-provoking situation makes it much easier to face in real life. This is because our brain treats visualization similar to real-life experiences. This works well for situational anxiety (for example, fear of driving or fear of medical procedures).

Alison Flowers, Owner, Flowers Psychology

Apply Brief Hypnosis for Triggered Work Stress

The most effective, evidence-based technique in my practice is a three-session clinical hypnosis protocol that uses direct communication with the subconscious to identify and rationally manage emotional triggers. It works best for trigger-driven workplace anxiety, especially recurring stress in high-pressure environments or before important tasks.

Sarah Wellband, Remedial Hypnotist, Out of Chaos Therapy

Split Master Lists from Today’s Actions

Finding (and sticking to) ways to separate your larger to-do lists from your actionable to-do lists — the things that need to happen today. Analog or digital, it doesn’t matter, but working directly from your full list is a recipe for remaining overwhelmed.

Matt Canning, Founder & CEO, NoPlex

Anxiety isn’t one-size-fits-all and neither is effective treatment. These nine evidence-based techniques highlight how targeted approaches can address specific anxiety patterns, from physical panic sensations to anticipatory worry and daily overwhelm. When strategies are matched to the right symptoms and practiced consistently, they don’t just reduce distress in the moment—they build long-term resilience, confidence, and emotional flexibility. Exploring and personalizing these lesser-used tools can open new pathways for progress, especially for individuals who haven’t found relief with standard approaches alone.

This content was created with AI assistance and collaboration with expert contributors from Featured.com.