FEELING ANXIETY?
Anxiety can show up in many different ways — a tight chest, racing thoughts, restlessness, feeling frozen, or just a feeling that something’s off. However it looks for you, you’re not alone.
Rather than something to be feared or fixed, anxiety can be seen as a messenger from within asking us to slow down, pay attention, and get curious. As artist and mental health advocate, Jewel, puts it: “anxiety isn’t the enemy; it’s information. It’s our body and mind trying to tell us something important.”
This toolkit isn’t about fixing anxiety. It’s here to offer you simple, practical tools that can help calm your body, ease racing thoughts, and bring you back to the present. These practices are designed to help you feel more grounded, connected, and at peace — no matter where you are on your journey.
How to use this toolkit:
Follow your curiosity. Try a few tools, see what feels supportive. Notice what helps you and let go of what doesn’t resonate. Over time, you can shape your own personal kit that works for you.
Simple Tools to Help You Right Now
Tools to help you regulate or calm down quickly
Daily Breathing Practices
Breathwork can help calm anxiety by slowing your heart and grounding you—but sometimes, during intense anxiety, it might feel overwhelming. That’s okay. Trust yourself to do what feels right for you in the moment, whether it’s breathwork, grounding, a healthy distraction or simply giving yourself space.
Box Breathing
Box breathing is a simple breathing technique that helps calm your nervous system and slow your thoughts. Try it for 1–3 minutes or repeat as needed. Try Jewel’s Guided Box Breathing Meditation here.
How to do it:
Sit comfortably and close your eyes or soften your gaze.
Inhale slowly through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold again for 4 seconds.
Repeat steps 2–5 for a few rounds, focusing on the rhythm of your breath.
Tip: You can imagine tracing a square in your mind as you breathe — one side for each part of the breath.
10 Breath Meditation
This simple meditation helps ground you by focusing on your breath, offering your mind a gentle break from stress or worry. You can use it anytime during the day to calm and reset your mind.
Steps:
Sit up in a comfortable position.
Follow your breathing.
When you breathe in, count 1.
When you breathe out, count 2.
Go up to 10 and then back down to 0.
If you drift off into thought, that is completely normal. This is where the growth happens. Simply notice the thought and lovingly bring your attention back to your breath. If you forget which number you left on, you can pick any number and continue the exercise.
Gentle Reminder
Anxious thoughts are not facts. They are often based on fear rather than truth. With practice, you can create space between your thoughts and how you respond to them. That space is where peace lives and grows.
Daily Practices to Help Regulate Anxiety Long Term
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Nature has a powerful ability to heal. It calms the nervous system, lowers stress hormones, and gently brings your attention into the present moment. Even a simple walk in your local park can slow your heart rate and bring a deep sense of peace and connection. Learn more about the benefits of spending time in nature here.
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A simple, effective way to release worries and clear mental clutter. Just write down everything on your mind—freely and without judgment. This helps you process emotions, organize thoughts, and regain clarity and focus. Remember, you can rip it up and throw it away!
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Self-compassion means treating yourself with the same kindness and understanding you'd offer a friend. This approach helps calm anxiety by reducing self-criticism, easing emotional pain, and building resilience—allowing you to respond to challenges with greater clarity. Try these Exercises & Meditations we recommend by Dr. Kristin Neff.
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Movement can be a powerful way to ease anxiety. It helps release energy, boost your mood, and gives your mind a break from racing thoughts. Whether it’s a walk, a stretch, or dancing around your room—moving helps you feel more present and in control. You can find out more about our movement suggestions here.
Gentle Practices for Anxious Days
“Anxiety isn’t the enemy—it’s a signal. Ask: What am I thinking, feeling, or doing?”
Resources to Support You
- THE WORK created by Jewel: a free mental fitness course
- Jewel’s Anxiety Workshop
- Mental Health Journaling Prompts
- Innerworld: free mental health community and anxiety related support groups
Interested in Learning More About Anxiety?
Need Help Now? Call or text 988 or text ‘HOME’ to 741741 for support
If you’d like insight on these mental fitness tools or to connect with someone on the Inspiring Children and #NotAloneChallenge team please fill out our submission form here.