Anxiety Resources

Calming Breathing Exercises

  1. Breathe in through your nose for 4 seconds
  2. Hold your breath for 7 seconds
  3. Breathe out through your mouth for 8 seconds
 
Repeat this pattern until your anxiety feels manageable.
 
Practice twice a day, every day so you can remember this exercise when your brain is focused on stress.

5-4-3-2-1 Grounding

Point out the following things in your surroundings:
  1. 5 things you can see
  2. 4 things you can touch
  3. 3 things you can hear
  4. 2 things you can smell
  5. 1 thing you can taste
 
Tip: Sometimes taste can be hard to access in the moment. Peppermints or gum can be a quick tool to access that sense of taste and ground you in the here and now

3-3-3 Grounding

When 5-4-3-2-1 Grounding may be hard to do, you can try this alternative exercise.

Point out the following things you see in your surroundings.
  • 3 things you can see
  • 3 things you can touch
  • 3 things you can hear
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