You never know who might need this light to guide them through their shadows.
| ▢ | Drink a glass of water |
| ▢ | Write 3 things you’re grateful for |
| ▢ | Take 3 deep breaths |
| ▢ | Move your body (walk/stretch) |
| ▢ | Do one thing that brings joy |
| ▢ | Write down today’s win |
Pro Tip: Hang this on your fridge or keep it by your desk as a gentle reminder!
Tips for Managing Anxiety & Panic Attacks
The 5-4-3-2-1 Grounding Technique
Quick, effective techniques to find calm in the chaos.
| ▢ | 5: Name 5 things you see |
| ▢ | 4: Name 4 things you can touch |
| ▢ | 3: Name 3 things you hear |
| ▢ | 2: Name 2 things you can smell |
| ▢ | 1: Name 1 thing you can taste |
Box Breathing (Navy SEAL Technique)
A calming exercise to regain control during anxiety or panic.
| ▢ | Inhale through your nose for 4 counts |
| ▢ | Hold your breath for 4 counts |
| ▢ | Exhale through your mouth for 4 counts |
| ▢ | Pause for 4 counts before repeating |
Create a Calm Space
- Find a quiet spot and dim the lights.
- Use noise-canceling headphones or calming music.
- Carry a grounding object (like a smooth stone) to hold during moments of stress.
Positive Self-Talk
- Replace fear with facts:
- Instead of: “I can’t handle this.”
- Say: “This is hard, but I’ve faced hard things before and made it through.”
Emergency Action Plan
If your anxiety becomes overwhelming:
- Step away from the triggering environment.
- Call a trusted friend or loved one.
- Use apps like Calm, Headspace, or Insight Timer for instant relief.
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Affirmations to Calm Your Mind
- Repeat these affirmations to anchor yourself during stressful moments:
- “I am safe. I am calm. I am in control.”
- “This feeling is temporary, and it will pass.”
- “I am strong enough to handle this moment.”
- Repeat these affirmations to anchor yourself during stressful moments: