Anxiety Relief

• Slow, deep breathing activates the vagus nerve
• Rhythm matters more than depth
• 5-10 minutes typical duration

Ground Me

Sensory anchoring to pull you out of anxious thoughts.

• Physical grounding (feet on floor, ice cube in hand)
• Sensory grounding (name what you see, hear, feel)
• Environmental grounding (movement, cold water)

Log Anxiety

Track episodes to identify patterns.

• When it started and what triggered it
• Intensity (1-10 scale)
• What helped and how long recovery took
• Physical symptoms (heart racing, sweating, tension)

Pattern Review

Weekly or monthly check-in to spot trends.

• Which techniques work best for you
• Common triggers and early warning signs
• Time of day, stress levels, sleep quality
• What reduces frequency over time

Techniques

4-7-8 Breathing

The most powerful single technique. Works in 2 minutes.

1. Breathe in through your nose for 4 counts
2. Hold for 7 counts
3. Exhale through your mouth for 8 counts
4. Repeat 4 cycles

Why it works: Extended exhale activates parasympathetic nervous system. Your body can't stay anxious when exhales are longer than inhales.

Box Breathing

Used by Navy SEALs and emergency responders.

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Breathe out for 4 counts
4. Hold for 4 counts
5. Repeat 5-10 cycles

Why it works: Perfect balance signals your nervous system that you're safe. Predictable rhythm is calming.

5-4-3-2-1 Grounding

Full sensory reset in 3-5 minutes.

Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, 1 thing you taste.

Why it works: Floods your prefrontal cortex with sensory data, crowding out anxious thoughts. Forces present-moment awareness.

Body Scan

Progressive muscle relaxation to release tension.

1. Start at your toes. Notice any tension without judgment.
2. Move slowly up through your body: feet, legs, stomach, chest, arms, neck, head.
3. Breathe into any tight areas. Consciously relax on exhale.
4. Total time: 5-10 minutes

Why it works: Anxiety lives in your body. Scanning releases trapped tension and breaks the anxiety→tension→more anxiety loop.

Tips

1. Practice before you need it. Use these techniques when calm so your nervous system recognizes them as safe. Then they work instantly when anxiety hits.

2. Consistency beats intensity. 5 minutes daily is better than one 30-minute session. Build the habit so it's automatic when panic strikes.

3. Find your anchor. Different techniques work for different people. Try all of them, then pick 2-3 that feel most natural. Use those as your go-to toolkit.

4. Track what works. Not every technique helps every time. Log which one ended the episode and how long it took. Your own data is your best guide.

5. All data stays local on your machine. Your anxiety logs, triggers, and patterns never leave your device. No cloud sync, no third-party access.

If You're in Crisis

This skill is not a substitute for professional help.

• 988 (Suicide & Crisis Lifeline) - Call or text 988 anytime, 24/7
• Text HOME to 741741 (Crisis Text Line) - Free crisis support via text

If you're having thoughts of self-harm, please reach out to one of these resources immediately.