I’m Feeling Anxious
Anxiety shows up in many ways — racing thoughts, a tight chest, spiraling what-ifs, or that nagging sense that something’s wrong. You’re not alone. This space offers tools to help slow down, ground yourself, and begin to shift your experience in the moment.
Try one of these when you’re feeling overwhelmed:
- 5-4-3-2-1 Grounding:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Box Breathing (4-4-4-4): Inhale 4 counts → Hold 4 → Exhale 4 → Hold 4. Repeat for a few rounds.
- “Breathe Into Safety” – 6-min breath-focused meditation.
- “Name It to Tame It” – brief practice to notice and label your internal state.
- “Soften the Edges” – body-focused meditation for anxiety held in the chest/stomach.
- When did I first notice this anxious feeling today?
- What am I afraid might happen? What else could happen?
- What would I say to a friend feeling this way?
What is Anxiety? A brief overview
The Window of Tolerance – learning to work within your nervous system’s capacity.
Why You Can’t “Just Calm Down” – the biology of anxiety and what to do instead.
- Vagus Nerve Reset (DIY) – 2 easy movements to try at home.
- Tension Release Series – somatic-based practices for physical discharge of stress.
- Why Breathwork Works – quick video explanation.
When to Bring This Into Session
If anxiety is showing up regularly or interfering with your day-to-day life, let’s talk about it in session. These tools are a bridge — we can explore the root causes and patterns together.
