I'm anxious

Anxiety narrows your focus and speeds up your thinking. These tools help you slow down, widen your view, and ground yourself in what is actually happening right now.

5-4-3-2-1 grounding

Use your senses to come back to the present

Box breathing

Slow your nervous system with structured breathing

Name the worry

Put words to what is driving the anxiety

Separate facts from fears

What do you know for certain vs what you are imagining

Next safe action

Identify one thing you can do right now