Simple Tools for Managing Anxiety – A DBT-Inspired Approach

 By Jennifer Humphreys, LMSW, SSW

 Owner & Therapist, The Nelson Center for Family Therapy

Back at it again for my third Lunch & Learn, and I couldn’t be more excited to share some highlights from this powerful session!

"We have to take care of our flowers, just like our relationships."

This time, we focused on how to manage anxiety using practical, research-backed strategies from Dialectical Behavioral Therapy (DBT). Whether you’re a fellow mental health professional, a current client, or simply someone looking to feel more in control of your emotions, these tools are for you.

1. Deep Breathing Exercises

We began with one of the most effective tools for calming the body and mind: deep breathing.

• Slow, diaphragmatic breathing activates the parasympathetic nervous system, helping to reduce the body’s stress response.

• We practiced the 4-4-4 technique: inhale for 4 seconds, hold for 4, and exhale for 4. This technique is simple, quick, and incredibly effective in calming racing thoughts and physical tension during moments of anxiety.

2. Mindfulness Meditation

Next, we explored mindfulness—a foundational skill in DBT that brings us into the present moment.

• It’s about observing your thoughts and sensations without judgment, just noticing them as they are.

• We also discussed using technology for guided meditations or visual breathwork, which can be a great way to stay consistent with mindfulness when you’re on the go or feeling overwhelmed.

3. Distress Tolerance Skills

When emotions run high, these are the skills that help us get through the moment without making things worse.

• We talked about distraction techniques, such as engaging in a preferred activity or mentally listing positive experiences.

• We also explored self-soothing methods—like listening to calming music, staying physically active, or holding a comforting object.

These tools are simple but effective in reducing emotional intensity when you feel like you’re about to hit your limit.

4. Radical Acceptance

Sometimes, fighting reality only adds to our suffering.

• Radical Acceptance means accepting the situation as it is—without judgment, resistance, or trying to change what you can’t control.

• This mindset shift helps reduce emotional pain. We also encouraged the use of affirmations like “I am strong” during tough moments as a way to support this practice.

5. Chain Analysis (Identify Triggers and Reactions)

Lastly, we introduced Chain Analysis, which is like breaking down the anatomy of an emotional episode.

• It involves reflecting on what led to distress and identifying the thoughts, feelings, and behaviors that followed.

• By understanding the chain of events, we gain insight into patterns and learn how to respond more effectively in the future.

It was such a joy to lead another session filled with openness, reflection, and a shared commitment to growth. The tools we covered may seem simple, but when practiced consistently, they can create real, lasting change.

If you’re interested in learning how to apply these strategies in your own life or work, I’d love to connect with you.

Let’s keep learning and growing together. 💙

— Jennifer Humphreys, LMSW, SSW Therapist & Owner

📞 Contact us at The Nelson Center: 248-301-1080