3. Reframe your worries
Cognitive behavioral therapy teaches people to change their negative thought patterns to more effectively manage their emotional responses. To get started:
Identify anxiety-provoking thoughts. Sometimes we run from anxious thoughts and feelings; recognizing and acknowledging them can make them more manageable.Challenge these thoughts. Ask yourself: Is this anxious thought based on facts or on assumptions? Are there other ways to look at this situation? What would I tell a friend who had this thought?Develop more positive thoughts. For example, instead of thinking, This project is going to be a disaster, you might reframe it as There certainly are challenges, and I am going to plan carefully and ask for support.Practice mindfulness. Anxiety is almost always focused on an uncertain future. Mindfulness means paying attention on purpose, in the present moment.
4. Breathe and hum
When we’re anxious or fearful, our breathing becomes erratic, shallow and fast. If you can’t calm your breathing, try to hum, chant or sing. These actions activate the vagus nerve — the long, cranial nerve that extends from your brain stem all the way to your pelvic floor and plays a crucial role in stimulating the part of your brain that controls anxiety.
5. Download anxiety-busting apps
I recommend mind-body apps to virtually every patient I see. There are many to choose from, but I especially like Insight Timer, which has more than 300,000 free guided meditations as well as a paid-subscription option, and Unwinding Anxiety ($29.99 per month), which was developed by psychiatrist Dr. Jud Brewer. 
6. Get under a weighted blanket
A meta-analysis found that 63 percent of people using these blankets reported a reduction in anxiety symptoms. Per studies, the ideal blanket weight can be up to 10 percent of your body weight.