My Anxiety Plan for Adults

Anxiety Canada is extremely pleased to announce the launch of My Anxiety Plan (MAP) for Adults. MAP is a free online anxiety management toolkit and step-by-step guide for adults.

After identifying a need for anxiety management tools that people can use at home, Anxiety Canada, along with a psychologist, developed tools based on Cognitive Behavioural Therapy (CBT) that can be used to manage eleven different anxiety and anxiety related disorders. This program and the resources associated with it are free of charge on the Anxiety Canada website.

How do you use a MAP?

My Anxiety Plan (MAP) is separated into five parts and broken down into easy to manage sessions. The tools outlined in the individual MAP sections are intended for use when you are struggling to tolerate the unwanted sensations, urges, thoughts, feelings, and problematic behaviours that can occur with elevated stress and worry. These tools are designed to help you learn to float with your stress and worry, rather than trying to change, control, or eliminate it. As well, these tools support increased tolerance of anxiety and healthy coping, in a calm and mindful way. You can work at your own pace to complete the sections.

MAP includes an orientation video on how to develop the personalized anxiety plan by using Anxiety Canada’s templates, tools, and worksheets. You can find MAP on Anxiety Canada’s website at