“Breaking the Anxiety Cycle: 7 Research-Backed Strategies to Reduce Anxiety Before It Starts”
AN INTRODUCTION TO A 7-PART SERIES BASED ON SCIENCE-BACKED ANXIETY STRATEGIES
By Darrin Pfannenstiel, J.D., M.Ed., LPC | Eros Counseling
Anxiety is part of being human. But when it becomes a constant presence—interfering with sleep, decision-making, relationships, or just day-to-day peace—it’s time to rethink how we respond to it.
Most people are familiar with coping strategies like deep breathing or mindfulness, but what if we could head anxiety off before it even begins?
In early 2025, a paper published in the journal Emotion offered a surprising insight: many of the most effective tools for regulating anxiety aren’t just for emergencies—they’re daily practices that can reduce the likelihood of anxiety ever taking hold. The research, led by Prof. Ethan Kross at the University of Michigan, studied 18 emotion regulation strategies used during the pandemic and found that people who used a mix of techniques—including journaling, cognitive reframing, movement, and mindset tools—reported significantly less anxiety over time.
As a therapist, I’ve seen firsthand that when clients learn and consistently use the right strategies before anxiety peaks, they become more resilient, calm, and in control.
“Most people are familiar with coping strategies like deep breathing or mindfulness, but what if we could head anxiety off before it even begins?”
🧭 What This Series Is About
This blog series is called “Breaking the Anxiety Cycle”—and it’s designed to walk you through seven of the most effective, science-backed techniques shown to reduce anxiety and improve emotional regulation.
Some of these may feel familiar. Others may challenge conventional wisdom (our first one will!). What unites them is this: each is based on psychological research and clinical practice, and each can be adapted to your unique life and needs.
Over the next seven weeks, I’ll unpack one tool at a time. I’ll explain how it works, how to practice it, and how I’ve seen it help clients in real-life therapeutic settings.
🔍 Inspired By Research
This series was inspired by an article by Ian Taylor that summarized findings from Emotion (2025) and recent studies from institutions like the University of Michigan, the University of Cambridge, and King’s College London. While the strategies discussed are drawn from published psychological research, the insights and applications I share here are based on my experience working with clients in individual and relationship therapy.
👣 Coming Up Next: Suppress Your Feelings?
Our first post may surprise you. While the idea of suppressing negative thoughts has long been seen as unhealthy, new evidence suggests that how you suppress—and why—might make all the difference.
Stay tuned for next week’s post: “Suppress Your Feelings? What the Latest Research Says About Thought Avoidance and Anxiety Relief.”
And if you’re already noticing anxiety taking up too much space in your life, therapy can help. Feel free to reach out—I’d love to support you in finding a mix of tools that works for you.
