Julie K. Therapy Compassion · Healing · Hope
Anxiety & panic
5-Minute Anxiety Reset
A grounding practice for anxious moments
When anxiety spikes, your body needs a signal that you are safe. This five-step reset takes about five minutes and can be done anywhere. Move through it slowly — there’s no rush.
The reset
- 1 Pause and name it. Silently say: “I’m feeling anxious right now — and that’s okay.” Naming a feeling softens its grip.
- 2 Breathe in a box. Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Repeat four times.
- 3 Ground through your senses. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- 4 Soften your body. Drop your shoulders, unclench your jaw, and let your hands rest open in your lap.
- 5 Offer yourself one kind sentence — for example: “This feeling will pass. I’ve gotten through hard moments before.”
Check in with yourself
What am I feeling right now?
Where do I feel it in my body?
What is one small thing that would help?
Tip: Practice this when you’re calm, too. The more familiar it feels, the easier it is to reach for when you really need it.