Relief

When anxiety hits

Ready

A 4-4-4-4 box breathing cycle, 60 seconds. Stop whenever you feel steadier.

Other tools

5-4-3-2-1 groundingUse your senses to step out of a spiral and back into the room.
Name what you feelPutting a feeling into a word takes some of its power away.
A gratitude promptOne small, specific thing. It changes daily.
Digital ResetFor when you look up and realize you have been scrolling for an hour.
A safety planWrite a private plan for a hard moment, in your own words, before you need it. Based on a method used in suicide prevention.

These are self-help techniques, not a substitute for professional care. If you are in crisis, the numbers in the footer below are free and available now.