Reducing Anxiety and Embracing Resilience: You Do Matter

While anxiety can hold us back, by using mindful awareness and practices like RAIN, we can learn to calm our minds and build resilience. Remember, you do matter, and sharing your feelings with trusted connections can help you navigate uncertainty with compassion and support.

Take Care of Yourself

Just Three Breaths: Wherever you are, pause. Close your eyes if you can. Take a breath, watching the entire length of the in-breath, the slight pause, and the out-breath. Do the same for the second breath and third breath. Open your eyes, open all of your senses, and just be aware - of sound, color, movement, touch, smell, etc.

1 Minute

Center yourself with a few deep breaths.

2 Minutes

Use RAIN to work through challenging emotions.

5 Minutes

See for yourself the impact of Nature Sounds on your Stress Relief

Explore More

4-7-8 Breathing is simple, takes almost no time, requires no equipment, and can be done anywhere.
Check out our Loving-Kindness Meditations

Let's continue learning together.

This website is brought to you by the University of Minnesota’s Earl E. Bakken Center for Spirituality & Healing, with contributions from our friends at the University Clinical and Translational Science Institute, the Wellbeing and Burnout-Prevention Program, and Hennepin Healthcare Services / Hennepin Healthcare Research Institute.

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