Anxiety Relief
You are safe. Choose a technique to help you return to the present moment.
5-4-3-2-1 Grounding
An evidence-based technique that uses your five senses to anchor you to the present.
Things you can see
Look around. Name 5 objects you can see right now.
Things you can touch
Notice 4 textures or surfaces you can physically feel.
Things you can hear
Listen carefully. Name 3 sounds in your environment.
Things you can smell
What scents can you detect right now? Even faint ones.
Thing you can taste
Notice any taste in your mouth � even just the absence of one.
Quick Calm Breath
4-second inhale, 6-second exhale. The longer exhale activates your relaxation response.
The Cold Water Reset
A physiological way to activate the dive reflex and immediately slow your heart rate.
- Fill a bowl with cold water (add ice if available)
- Take a slow breath in
- Hold your breath and submerge your face for 15�30 seconds
- Repeat 1�3 times
This activates the mammalian dive reflex � a hard-wired physiological response that lowers heart rate by up to 20%.
Body Check-In
Scan your body from head to toe. Noticing tension without judgment helps dissolve it.
Panic Attack Protocol
Step-by-step guidance for when panic peaks. Follow each step at your own pace.
Recognise it — you are not in danger
Say to yourself: "This is a panic attack. It feels terrible but it will pass. I am physically safe." Panic attacks peak within 10 minutes and always end.
Anchor your feet to the floor
Press your feet firmly into the ground. Feel the weight of your body. Notice the support beneath you. You are grounded.
Slow your exhale
Breathe in slowly for 4 counts. Breathe out slowly for 8 counts. The longer exhale activates your parasympathetic nervous system and physically slows your heart rate.
Open Breathing GuideName 5 things you can see
Look around slowly. Name 5 objects out loud or in your mind. This activates your prefrontal cortex and interrupts the panic response.
Let the wave pass — don't fight it
Panic peaks then fades. Resisting it intensifies it. Instead, observe the sensation as if it belongs to someone else. It will pass within minutes.
Return to soft awareness
Notice sounds around you. The temperature of the air. Your body settling back into stillness. You made it through.
Crisis Support Lines
Free, confidential support available 24/7. You do not have to face this alone.
If you are in immediate danger, call your local emergency services (911, 999, 112) immediately.
💜 If you are in crisis, please reach out to a professional. These tools support, but do not replace, mental health care.