Emergency Calm
If you're feeling overwhelmed right now, this guided exercise can help you find calm quickly. Take a moment — you're safe here.
Guided Breathing & Grounding
~2 minutes of regulating breathing
Press Start when you're ready
Find a comfortable position and take a moment
3s
Ground Yourself
Feel your feet on the floor. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
You Are Safe
Remind yourself: "I am safe. This feeling will pass. I have coped before and I can cope now. I am stronger than I think."
Related guides
- How to Manage Anxiety9 min readWhat to do in the first 90 seconds, a step-by-step plan, six guided exercises and answers to common questions.
- 54321 Grounding Technique for Anxiety8 min readLearn the 54321 grounding technique for anxiety — a simple 5-4-3-2-1 senses exercise to calm panic and return to the present.
- Grounding Techniques for Panic Attacks7 min readSix grounding steps in the order to use them, with a guided 5-4-3-2-1 timer to calm panic in the moment.