Practical Tools For Anxiety Relief - by Andrea Wachter

COURSE

Practical Tools For Anxiety Relief

With Andrea Wachter

Join psychotherapist, author, and teacher Andrea Wachter as she guides you through a menu of effective techniques for anxiety relief. If you’ve already completed Andrea’s previous Insight Timer course, Your Anxiety Relief Toolkit, these lessons will present you with even more tools to expand your kit. If this is your first course with Andrea on this topic, you can begin building your toolkit now – no prerequisites required! Combining therapeutic techniques, scientific theory, writing exercises, guided meditations, and a good dose of humor, these 10 lessons will load you up with a variety of practical tools to decrease anxiety and increase peace.

AnxietyStress & AnxietyStressVisualizationPsychologyScienceGuided ImageryFreedom from SufferingGroundedHealth & HappinessHappinessAcceptanceLetting Go

Meet your Teacher

Andrea Wachter
Santa Cruz, CA, USA

Andrea Wachter is a licensed psychotherapist who is passionate about helping people with anxiety, depression, body image, disordered eating, grief, and communication skills. Andrea is an inspirational counselor, author, and teacher who uses professional expertise, personal recovery, and humor to help others. She is the author of "Getting Over Overeating for Teens" and co-author of "The Don’t Diet, Live-It Workbook" and "Mirror, Mirror on the Wall: Breaking the 'I Feel Fat' Spell.” Andrea received her Bachelor’s Degree from Boston University and her Master’s Degree in Counseling from the University of San Francisco. In addition to her counseling practice, she is a regular contributor on The Huffington Post as well as numerous other publications.

read more

10 Days

19.5k students

4.9 stars

16 min / day

Anxiety

English

Lesson 1

What Was, What If, What Is

This lesson begins by introducing the important components of creating an anxiety relief toolkit, or adding to an already existing one. We will then practice a simple and effective exercise that will help you shift out of past and future illusions and connect with present moment reality.

read more

Lesson 2

Channel Changing

This lesson is about changing our internal channel when we realize we've been stuck on anxiety-producing mind movies. Together, we will practice a gentle and uplifting exercise that can help you whenever anxiety arises. This process can also be used anytime you are in need of a mood shift or uplift.

read more

Lesson 3

Faster EFT

You may be familiar with the alternative therapy called, Emotional Freedom Techniques, also known as EFT or tapping. In this lesson we will be practicing a similar method called Faster EFT which incorporates some of the original version, along with a few additional healing modalities.

read more

Lesson 4

Naming & Reclaiming

In this session, we will be using creative and playful ways to create separation between your authentic present self, and the part of you that experiences anxiety. This really helps to increase awareness and decrease anxiety. We will also do a writing exercise that will help you achieve clarity, compassion, and commitment.

read more

Lesson 5

The Healing Power Of Love

For those who suffer from anxiety, it’s very common and understandable to dislike and disapprove of anxious feelings and sensations. After all, they are quite unpleasant. Ironically, it is often that very same judgment and disapproval that ends up increasing feelings of anxiety and tension. This lesson highlights the importance of offering anxiety the compassion and love that it needs.

read more

Lesson 6

Self-Havening

In this lesson, we will be doing another hands-on healing technique to calm the nervous system and soothe any anxious thoughts and sensations. This gentle and effective process can actually elicit positive changes in the brain by using your own touch to send signals through your nerves and skin receptors.

read more

Lesson 7

Self-Parenting

In this lesson, Andrea discusses the importance of practicing kind and compassionate self-care. Three different styles of self-parenting are explained, and you will have the opportunity to identify which style you typically use with yourself. Then, we will do an affirmation meditation to support being an ideal parent to yourself.

read more

Lesson 8

Soften, Soothe, Smile

Using two simple and relatable acronyms, today’s lesson will cover some important scientific facts that can help you understand the chemical cocktail of anxiety and how to immediately shift out of its grip. Then we will meditate, using our incredible imaginations to induce pleasurable chemicals into our systems.

read more

Lesson 9

Shakin’ & Awaken

Intentional shaking is a natural way to relieve our bodies of stress and feel more grounded. Most of us have been conditioned to “keep it together” and appear calm, cool, and collected. In this session, we take a lesson from animals as we encourage our bodies to release trapped energy through intentional, therapeutic shaking.

read more

Lesson 10

Storm Preps & Next Steps

We begin our final session with a practical writing exercise that can really help when you're anxious and overwhelming thoughts are getting the best of you. Andrea will also summarize the course concepts and potential next steps on your path to peace and relief.

read more

Ask your teacher

This course includes 297 community questions and 34 audio replies from Andrea Wachter. The community classroom and teacher audio replies are only available via the app.

297

4.9 (640)

Recent Reviews

jessica

January 8, 2026

A FANTASTIC selection of anxiety tools, lots I am now using regularly and help more than I ever thought they would. Thank you so much!

Karen

October 31, 2025

Andrea shares so many wonderful tools that are short, quick and easy to do… Both in this course and her other course on anxiety relief. I am so grateful that I found these courses and have been able to use many of these tools on a daily basis. Her voice is very soothing and calming in an of itself… These are courses you do not want to miss. Thank you, Andrea.

Ruth

September 26, 2025

This course provided so many tools to calm anxiety and release the negative aspects of it.

Linda

July 28, 2025

A very informative and manageable course delivered in a non threatening and encouraging manner. I learned so much about myself in the process and feel much better equipped to reprogram my normal responses to stress triggers adopting much healthier ways to combat the negative effects of life traps and therefore have tools at my disposal now to foster better self care. Thank you Andrea.

Diane

July 25, 2025

Love Andrea’s content - this course is a keeper - so many great tools! Thank you!

Mia

February 19, 2025

Wonderful course full of solution-focused tools for well being. Thank you!

Sittal

January 5, 2025

Fantastic course. Full of practical exercises

Diane

November 5, 2024

I find your tools useful and logical. Now I just need to start a more regular practice using them! Thanks very much.

GLORIA

October 13, 2024

Very good! Will be using my tool kit!

Jacqui

August 21, 2024

An excellent course, packed with such good practical tips. Thank you so much!

June

July 26, 2024

In this age of anxiety the timing of this course is superb!! Andrea shares her knowledge and wisdom and, her personal experience with the use of these tools to quell anxiety, to give us a variety of tools that are easy to remember and varied, so that each of us can choose what works for us! I am glad I spent my time taking this course because it has empowered me to trust myself to get through whatever comes up in life, knowing that I have all the tools I need right at my fingertips!! A bonus of this course is Andrea’s calming voice, which, all by itself is soothing and reassuring, as she uses it to instruct and empower us! Highly recommend this course!

Rosemary

July 17, 2024

A phenomenal course, filled with practical, easy to understand tools. Andrea is gentle and kind, and her voice is so soothing. Highly recommended! Thank you Andrea… 🙏🌸🦋

Jean

May 10, 2024

Wonderful. So many useful tools to try. Thank you

Lisa

May 8, 2024

Thank you so much! The tools have been/ are very helpful. Will be revisiting!

Marielle

March 19, 2024

Another fantastic course with a lot of simple and useful tools to manage anxiety. Loved it. Listening to Andrea’s voice is another tool in my kit!

Saskia

March 15, 2024

So wonderful. This is my second of Andreas courses and if you experience anxiety, I really recommend it. All the tools are easily doable and Andreas voice feels comforting as though you have someone on your side 💓

Beth

February 26, 2024

Very helpful, thank you! 😊 🙏 ☺️

Glaucia

January 11, 2024

I loved all the lessons, I learnt a lot. Thank you very much.

Betty

January 7, 2024

My tool kit is helping me find peace! Thank you

Arron

December 5, 2023

Great!

More from Andrea Wachter

COURSE

4.8

• 10 DAYS

Your Anxiety Relief Toolkit

by Andrea Wachter

COURSE

4.9

• 30 DAYS

Getting Over Overeating

by Andrea Wachter

COURSE

4.8

• 10 DAYS

Making Peace With The Body You Live In

by Andrea Wachter

COURSE

4.9

• 12 DAYS

Practical Tools For Depression Relief

by Andrea Wachter

COURSE

4.9

• 20 DAYS

Visualizations For Worry Relief

by Andrea Wachter

16 min

4.8

• GUIDED

Decrease Anxiety & Increase Peace

Andrea Wachter

9 min

4.7

• GUIDED

Soothing Anxiety

Andrea Wachter

15 min

4.8

• GUIDED

Panic And Anxiety Relief

Andrea Wachter

8 min

4.7

• GUIDED

Letting Go & Living In The Flow

Andrea Wachter

30 min

4.7

• GUIDED

Ease Insomnia

Andrea Wachter

12 min

4.8

• GUIDED

A Message To Anxiety

Andrea Wachter

30 min

4.8

• GUIDED

Sleep Deep With Binaural Beats

Andrea Wachter

8 min

4.7

• GUIDED

Healing Session For Depression

Andrea Wachter

10 min

4.8

• GUIDED

Feeling Safe in this Moment

Andrea Wachter

8 min

4.8

• GUIDED

Anchoring Into Presence

Andrea Wachter

Trusted by 35 million people. It's free.

Insight Timer

Get the app