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If you’re feeling overwhelmed, you’re not alone. These tools can help.
Start here first (fastest ways to calm down)
(1-2 Minutes)
Inhale for 4 sec
Hold the breath for 4 sec
Exhale for 4 sec
Hold for 4 sec
Repeat 3 cycles
Why it Helps
Slows racing thoughts and helps you feel calm and centered
(1-2 Minutes)
Find the following around you:
5 things you can see
4 things you can touch
3 sounds you can hear
2 things you can smell (or want to smell)
1 thing you can taste (or imagine tasting something calm)
Why it Helps
Helps stop anxious thoughts and refocus your mind
(1-2 Minutes)
Place one hand on your chest and one on your stomach.
Take slow breaths in through your nose and out through your mouth.
Feel your body rise and fall with each breath you take.
Why it Helps
Lowers stress and helps you feel more in control
Need Help Getting Started? Check out these videos to help guide you through these techniques.
Box Breathing Tutorial
Grounding Tutorial
Hand to Heart Breathing
Everyone calms down in different ways. Explore more techniques below and find what works best for you.
(2-3 Minutes)
Notice the thought that's bothering you (ex: "I'm going to fail this test")
Pause and ask: Is this 100% true?
Replace it with a more balanced thought (ex: "I studied, and I will do my best.")
Why it Helps
Helps calm your mind and reduce stress
(2-3 Minutes)
Imagine a calm and peaceful place (beach, forest, hillside).
Use your senses to think about what you would see, hear, and touch.
Stay here for one minute or until you feel calmer.
Why it Helps
Helps your mind relax and feel safe
(1 Minute)
Go to a sink.
Splash cool water on your face OR hold something cold (ice pack, water bottle, metal water bottle).
Take 5 slow breaths while focusing on the cold sensation.
Why it Helps
Quickly calms intense emotions and resets your body
(1-2 Minutes)
Choose a short phrase like:
“I’m okay”
“I can handle this”
“This will pass.”
Repeat it slowly in your mind or out loud.
Why it Helps
Helps stop anxious thoughts and refocus your mind
(1-2 Minutes)
Quickly think of or list 5 things you enjoy:
Favorite Song
Favorite Food
Favorite Place
Favorite Person
Favorite Activity
Why it Helps
Boosts your mood and reduces stress
(1-2 Minutes)
Stand up or stretch
Roll your shoulders or shake out your hands
Take a few deep breaths
Releases tension and helps you reset
Why it Helps
Releases tension and helps you reset
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