Box Breathing
A simple yet effective technique: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat as needed.
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Breathing
Anxiety Coping Tools & Relief Techniques
Discover practical tools and gentle exercises designed specifically for managing anxiety and finding moments of peace. Each technique can be practiced at home and adapted to your comfort level and needs.
Breathing Exercises
Breathing
4-7-8 Breathing
Inhale for 4 counts, hold for 7, exhale for 8. This pattern can help activate your body's relaxation response.
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Breathing
Belly Breathing
Place one hand on your belly and breathe deeply, feeling it rise and fall. A gentle way to calm your nervous system.
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5-4-3-2-1 Exercise
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
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Color Search
Find objects of different colors in your environment. Start with one color and move through the rainbow.
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Body Scan
Gradually bring awareness to each part of your body, noticing sensations without judgment.
Calming Activities
Relaxation
Progressive Muscle Relaxation
Systematically tense and relax different muscle groups to release physical tension.
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Visualization
Safe Place Visualization
Create and visit a calming mental space where you feel safe and peaceful.
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Mindfulness
Mindful Activity
Choose a simple activity like drinking tea or folding laundry and practice doing it mindfully.
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