Two small techniques for anxious moments

Breathing technique

1. Pause what you are doing and bring your attention to your breath;
2. Breathe in for 4 seconds through your nose;
3. Hold your breath for 4 seconds;
4. Slowly exhale through your mouth for 5/6 seconds;
5. Keep practicing this breathing pattern for 4/5 minutes and gently remind yourself "I am not my thoughts" and " I am safe now".

 5-4-3-2-1 grounding exercise to the here and now

1. Describe 5 things you see in the room;
2. Name 4 things you can hear right now (“traffic outside”);
3. Name 3 things you can feel (“my feet on the floor” or “the air in my nose”);
4. Name 2 things you can smell right now (or 2 smells you like”);
5. Name 1 good things about yourself.

You should feel calmer and more at eas by the end of the exercise. Repeat the 5 steps more than once if needed