If you’ve ever felt trapped in an anxiety spiral—racing thoughts, tight chest, worry about the future—you’re not alone.
Anxiety is a normal human emotion, but when it starts running the show, it can leave you feeling overwhelmed, exhausted, and stuck in a cycle of what-ifs and should-haves.
The good news? You can learn skills to manage anxiety—even if therapy feels out of reach right now. This is where Dialectical Behavior Therapy (DBT) comes in.
What is DBT—and How Can It Help with Anxiety?
DBT stands for Dialectical Behavior Therapy—a type of therapy that teaches tools to manage big emotions, reduce stress, and handle relationships with more ease.
Originally created for people struggling with intense emotions, DBT has become a go-to for anxiety, panic attacks, worry, and overthinking.
You don’t need to know all the theory behind DBT to use it—you just need a few simple skills that can make a big difference when anxiety takes over.
5 DBT-Based Skills to Manage Anxiety (That You Can Start Using Today)
Here are five practical DBT-inspired tools you can try right now—no therapy degree required!
1. The STOP Skill: Pause the Spiral
When anxiety is racing, the first step is to hit the brakes—literally.
S.T.O.P. stands for:
- S: Stop—Pause. Take a breath.
- T: Take a step back—Create space between you and your anxious thoughts.
- O: Observe—Notice what you’re thinking and feeling without judging.
- P: Proceed mindfully—Choose your next step with care, not panic.
It’s like giving yourself a mental timeout—a moment to reset before anxiety takes the wheel.
2. Self-Soothing with Your Five Senses
When anxiety feels like a full-body experience, using your five senses can help you ground in the present moment and signal safety to your nervous system.
Try:
👂 Listening to a calming playlist
👃 Smelling lavender or citrus
👀 Watching a peaceful video (waves, clouds, candles)
👐 Holding a comforting object like a soft blanket
👅 Savoring tea, a mint, or a piece of chocolate
These simple tools can be surprisingly powerful.
Want a free guide?
👉 Download the Five Senses Self-Soothing Guide for step-by-step ideas to create your own self-soothing kit.
3. Check the Facts: Calm the “What Ifs”
Anxiety loves to tell you stories—usually worst-case scenarios.
The Check the Facts skill helps you pause and ask: Is this thought true? Likely? Helpful?
For example:
- “I’ll definitely mess up this presentation.” → Is that a fact or a fear?
- “If I don’t answer this email right now, I’ll get fired.” → What’s the evidence for and against that thought?
This simple practice helps you step back from anxiety and see the bigger picture.
Ready for a free anxiety resource?
👉 The Overthinking Survival Kit has practical tools to stop spiraling thoughts and calm your mind.
4. TIPP Skills: Calm Your Body’s Anxiety Alarm
Anxiety doesn’t just live in your head—it’s a full-body experience.
The TIPP skills help you reset your body’s stress response:
- T: Temperature—Splash cold water on your face or hold an ice pack.
- I: Intense Exercise—Do 10 jumping jacks or a quick burst of movement.
- P: Paced Breathing—Inhale for 4, exhale for 6.
- P: Progressive Muscle Relaxation—Tense and release different muscle groups.
These quick hacks tell your body, “You’re safe. You’ve got this.”
5. Opposite Action: Do the Thing Anyway
Anxiety often says, “Avoid it.” DBT says, “Face it—gently.”
If anxiety urges you to cancel plans, skip that event, or avoid that hard conversation… try doing the opposite in a small, safe way.
Example:
- If anxiety says, “Don’t go to the party,”
- You might try, “I’ll go for 20 minutes and leave if I need to.”
Facing your fears just a little can build confidence over time.
Want More Tools?
For step-by-step guidance and exercises, check out:
👉 DBT Workbook for Anxiety by Liz Corpstein
This workbook is packed with practical tools to help you manage anxiety, calm your body, and shift unhelpful thought patterns.
Need More Support?
💻 Try Online Therapy:
Looking for affordable, convenient support from a licensed therapist?
Check out Online-Therapy.com.
✔️ Work with a therapist trained in DBT
✔️ Virtual sessions from anywhere in the U.S.
✔️ Accepts insurance and financial aid
✔️ Use code THERAPY20 for 20% off your first month
👩⚕️ Want to work with me directly?
If you’re in California or Arizona, I offer personalized therapy to help you manage anxiety, emotional sensitivity, and overwhelm using DBT, ACT, and mindfulness.
✨ Learn more about working with me here.
Final Thoughts: Your Anxiety Doesn’t Define You
Anxiety is tough—but it doesn’t have to control your life.
With a few simple tools, a little practice, and the right support, you can feel calmer, more grounded, and more in control.
Start small. Try one skill today.
