Techniques

Everything Willow Labs has written about Techniques, drawn from CBT, ACT, IFS and other evidence-based approaches. Practical, no fluff, with the techniques therapists actually use.

3 articles

Anxiety · 7 min

How to Use a Worry Window to Contain Anxious Thoughts

A worry window is a set 15-20 minute slot each day where you allow yourself to worry on purpose, so it stops leaking into everything else.

Jul 6, 2026

Anxiety · 5 min

How to Do Box Breathing: A 4-Step Reset for an Anxious Moment

Box breathing is four equal counts: inhale 4, hold 4, exhale 4, hold 4. Here is how to use it to steady an anxious moment.

Jul 1, 2026

Anxiety · 5 min

How to Do the Physiological Sigh: The Fastest Breath to Calm Down

The physiological sigh is a double inhale through the nose followed by a long exhale through the mouth. Here is exactly how to do it.

Jun 30, 2026