The “5 C’s of anxiety” is a practical, evidence-based framework used in cognitive-behavioral therapy (CBT) to help people understand and manage anxiety. It breaks down the anxiety cycle into five key components—each starting with the letter “C”—to promote awareness and coping.

1. Catastrophizing

This is the tendency to imagine the worst-case scenario. For example: “If I panic in public, everyone will laugh, and I’ll never recover.” Catastrophizing fuels fear by blowing threats out of proportion.

2. Control

Anxiety often comes with a feeling of lost control—over your body (e.g., racing heart), thoughts (“I can’t stop worrying”), or environment. The 5 C’s encourage focusing on what you can control, like breathing or taking small action steps.

3. Confidence

Low self-confidence worsens anxiety. People may doubt their ability to handle stress (“I can’t cope”). Building confidence through gradual exposure and past successes helps break this cycle.

4. Coping

This refers to the strategies you use to manage anxiety. Healthy coping includes deep breathing, grounding techniques (like the 3-3-3 rule), or talking to a trusted friend—not avoidance or substance use.

5. Calm

The goal isn’t to eliminate anxiety completely—but to return to a state of calm. Techniques like mindfulness, progressive muscle relaxation, or guided imagery help activate the body’s relaxation response.

How the 5 C’s Work Together

By recognizing catastrophizing, regaining a sense of control, building confidence, using effective coping skills, and practicing ways to restore calm, individuals can interrupt the anxiety loop. Therapists often use this model to make CBT more relatable and actionable.

The 5 C’s of anxiety—Catastrophizing, Control, Confidence, Coping, and Calm—offer a clear roadmap for understanding and managing anxious thoughts. With practice, they empower people to respond to anxiety with skill, not fear.