Feeling Anxiety?

Find a comfortable spot and take a deep breath.

Look around and name 5 things you can see.

Notice 4 things you can touch or feel.

Listen for 3 things you can hear.

Identify 2 things you can smell.

Finally, note 1 thing you can taste.

Check in with how you feel. Use this anytime you need to feel calm and grounded.

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.

Box breathing is a simple pattern you can use anytime to reset.

How to do it:

• Close your eyes or soften your gaze.
• Breathe in for a count of 4.
• Hold your breath for a count of 4.
• Breathe out for a count of 4.
• Hold again for a count of 4.
• Repeat as long as it feels good.

Watch Jewel’s Guided Box Breathing Meditation here.

• Thought dump: Write everything that comes to mind
• What am I grateful for today?
• How does my anxiety affect my body?
• What patterns do I see accompanying anxiety?

Find more writing tools here.

This simple meditation offers your mind a gentle break. 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. Repeat as needed.

If you drift off into thought and lose count, that is completely normal. This is where growth happens. Lovingly bring your attention back to your breath or the last number you remember.

Find an essential oil scent that is grounding: peppermint, lavender, chamomile, eucalyptus, or orange. Inhale the scent deeply from the bottle or your palms. Notice how it affects your body and mind.

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.

• Take a warm bath or shower
• Use a heating pad or warm blanket
• Hold a warm drink and feel the steam on your face
• Sit in the sun or near a cozy fire

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.

Take a walk and choose a color to focus on - then look for it in your surroundings, whether it’s in leaves, flowers, or the sky. This simple mindfulness practice gently shifts your attention away from thoughts and brings you back to the present moment. When you drift, return to finding your color.