Skills to help decrease anxiety.
Deep, Slow Breathing
Name What’s Happening
Deep, Slow Breathing
Anxiety speeds up your nervous system—slow breathing brings it down.
Try: In for 4 seconds, hold 2, out for 6.
Cold Sensation Reset
Name What’s Happening
Deep, Slow Breathing
Touch a cold object, splash cool water, or hold something frozen.
This can calm the fight-or-flight response.
Name What’s Happening
Name What’s Happening
Name What’s Happening
Say to yourself:
“I’m feeling anxious. My body is reacting. I am safe.”
Labeling reduces intensity.
Grounding Techniques
Healthy Sleep + Routines
Name What’s Happening
To pull your mind out of spiraling thoughts:
- 5–4–3–2–1 method:
5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. - Press your feet into the floor.
- Hold an object and describe it in detail.
Box Breathing
Healthy Sleep + Routines
Healthy Sleep + Routines
Inhale 4 → hold 4 → exhale 4 → hold 4.
Used by athletes and first responders.
Healthy Sleep + Routines
Healthy Sleep + Routines
Healthy Sleep + Routines
Anxiety increases when your body feels disorganized or overtired.
Small routines (wake time, wind-down ritual) help.