Anxiety has a way of sneaking up and suddenly feeling enormous—like your chest is tight, your thoughts are racing, and the world is moving too fast.
I want you to know: that intense wave doesn’t have to drown you. Here are five gentle tools I teach clients (and use myself) when anxiety feels overwhelming. You can do any of these in under two minutes, anywhere, without anyone noticing.
- The 5-4-3-2-1 Grounding Technique
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. It pulls your brain back into the present moment and reminds your nervous system you’re safe right now.
- Box Breathing (my personal favorite)
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 4–6 times. Navy SEALs use this to stay calm in high-stress situations—it works because it regulates carbon dioxide levels and activates your “rest-and-digest” system.
- Hand-on-Heart Self-Soothe
Place one hand on your heart, one on your belly. Breathe slowly and say softly (out loud or inside), “I’m here. I’m safe. This will pass.” The warmth of your own hand is surprisingly powerful.
- The “Container” Exercise
Imagine putting the swirling anxious thoughts into a strong box, closing the lid, and placing it on a shelf for now. Tell yourself, “I can open this later if I need to, but right now I’m giving my mind a break.” Clients are amazed how well this works.
- Physiological Sigh (2 breaths that reset everything) Double inhale through the nose (like you’re sniffing a flower twice), then one long exhale through the mouth. Stanford research shows this is the fastest way to calm the nervous system. I do it before every client session!
Anxiety is your body’s smoke alarm—it’s trying to protect you, even when there’s no fire. These tools don’t make the alarm defective; they simply help you check if there’s real danger or if it’s just old wiring.
If anxiety has been visiting more often than feels manageable, you don’t have to figure it out alone. I specialize in gentle, practical anxiety support that leaves people feeling capable instead of overwhelmed. Send me a message—I’m here to help you breathe a little easier.
You’ve got this, and I’ve got you.