1. 4-4-6 Breathing
Inhale for four seconds, hold for four, exhale for six. A longer exhale helps calm your nervous system and signals safety to your body.
2. 5-4-3-2-1 Sensory Grounding
Notice five things you see, four you can touch, three you hear, two you smell, and one you taste. This method helps bring your mind back to the present moment.
3. Temperature Shift
Hold something cool, like a water bottle or piece of metal, for a few seconds. The temperature difference helps interrupt stress reactions and steady your focus.
4. Name Three Safe Things Around You
Look around and identify three things that help you feel calmer or supported. This simple practice reminds your mind that you are in a safe space.
5. Gentle Body Movement
Roll your shoulders, stretch your arms, or stand and shake out your hands. Small movements help release tension and reset your body.
6. Focus on One Object
Choose an item near you — a pen, a picture, a spot on the wall — and study its details for 10–20 seconds. Anchoring your attention reduces overwhelm.
7. Supportive Touch
Place a hand on your chest or your forearm and notice the warmth. This simple technique encourages your body to relax and can help you feel steadier.
8. Slow Counting
Count slowly from 1 to 10, then back down to 1. Counting helps interrupt racing thoughts and creates a rhythm for your breathing.
9. Safe Imagery
Imagine a place where you feel calm or comfortable — a park, your room, or a quiet spot outside. Visualizing safety helps restore emotional balance.
10. Affirmation Anchor
Repeat a gentle statement like: “I am safe in this moment.” Even one sentence can help your mind shift away from stress and toward calm.