1. Grounding Techniques

Grounding helps bring your focus back to the present moment.

Try this:
The 5-4-3-2-1 Method

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Use this whenever you feel anxiety building—it’s a fast way to reconnect with the present.

2. Deep Breathing

Slow, controlled breathing helps regulate the nervous system.

Technique:

• Inhale through your nose for 4 counts

• Hold for 4 counts

• Exhale slowly through your mouth for 6 counts

• Repeat for 1–2 minutes

This activates the body’s relaxation response and reduces symptoms of panic.

3. Progressive Muscle Relaxation (PMR)

An effective way to reduce physical tension associated with anxiety.

How to do it:

• Start at your toes and work up to your head

• Tense each muscle group for 5 seconds

• Then release slowly and notice the relaxation

PMR trains your body to recognize and let go of tension.

4. Thought Disputation

Anxiety often stems from distorted thinking.

Ask yourself:

• What evidence do I have that this thought is true?

• What’s the worst-case—and how likely is it really?

• What would I say to a friend having this thought?

Replacing anxious thoughts with more balanced ones can reduce emotional intensity.

5. Mindfulness and Meditation

Training your attention can reduce anxiety over time.

Start simple:

• Sit quietly for 5 minutes

• Focus on your breath

• Gently return your focus when your mind wanders

Apps like Headspace or Calm can help guide you.

6. Limit Stimulants

Caffeine and sugar can worsen anxiety symptoms. Try to:

• Drink more water

• Reduce intake of coffee and energy drinks

• Eat balanced, regular meals

Physical health strongly influences emotional health.

7. Seek Connection

Talking with a trusted friend, family member, or therapist can provide grounding, support, and perspective.