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When anxiety hits, it can feel overwhelming, like everything is moving too fast, your heart races, thoughts spiral, and your body goes into high alert. The good news? You can take back control. These quick, practical techniques are designed to help you pause, breathe and feel grounded. No special tools required, just you, feeling safer in your skin.

1. Breathe like you mean it
Your breath is your built-in anchor. Try the 4-7-8 technique:

• Inhale through your nose for 4 seconds.
• Hold for 7 seconds.
• Exhale slowly through your mouth for 8 seconds. Repeat 3 times. This simple rhythm calms your nervous system.

2. The 5-4-3-2-1 Grounding Trick
This is a sensory superpower when your brain feels like it’s in overdrive:

• 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

It brings you right back into the now, where your feet are, not where your fear is.

3. Cold Water Reset

Run cold water over your hands or splash your face with it. This quick shock signals safety to your system in a good way, telling your body, “Hey, you’re safe now.” Some people even keep a mini face mist in their bag for a refreshing reset.

4. Name It to Tame It
Say out loud: “I feel anxious, but I am not in danger.” Naming the feeling creates space between you and the anxiety. Remember: emotions are temporary visitors.

4. Name It to Tame It
Say out loud: “I feel anxious, but I am not in danger.”  Naming the feeling creates space between you and the anxiety. Remember, emotions are temporary visitors; they don’t live here permanently.

5. Move a Little
Shake out your hands. Stretch your arms. Walk to the window. Movement helps release stuck energy and signals your body that everything’s okay.

Bestmed Advice: Anxiety is part of being human. These techniques won’t erase it forever, but they will help you pause, reset, and regain control when life feels too much. Save this as your personal toolkit and use it whenever you need a moment of calm.

You’ve got this.