top of page

Your Pocket Guide to Calm: 7 Simple Tools to Ease Anxiety


Anxiety can feel like an uninvited guest—showing up suddenly, making your heart race, or filling your mind with "what-ifs." But here’s the good news: You’re not powerless. Think of this guide as your go-to toolbox, filled with quick, easy strategies to help you feel grounded again. Let’s dive in!


1. Breathe Like a Pro: The 4-4-6 Method

When your mind races, slow it down with your breath.


Inhale deeply for 4 seconds.


Hold for 4 seconds.


Exhale slowly for 6 seconds.

Repeat 5 times. That’s it! This resets your nervous system like a mini reset button.


2. Ground Yourself—Right Here, Right Now

Anxiety loves to pull you into the past or future. Bring yourself back to the present with:


Touch: Squeeze a stress ball, feel a soft blanket, or hold a warm mug.


Look Around: Name 3 things you see, 2 sounds you hear, 1 thing you smell.


Taste: Savor a mint or a piece of dark chocolate. Focus on the flavor.


3. Write It Out (No Pen Required!)

Jot down answers to these quick prompts when worries pile up:


“What’s actually true here?”


“What’s one tiny step I can take right now?”

Even a 2-minute brain dump can clear mental clutter.


4. Create a Daily “Anchor Routine”

Build small moments of calm into your day:


Morning: Set one intention: “Today, I’ll go easy on myself.”


Afternoon: Take 5 deep breaths or step outside for fresh air.


Evening: Name one thing that felt okay today (even if it’s just “I got out of bed”).


5. Talk to Yourself Like a Friend

Swap harsh thoughts with kindness:


❌ “I’m falling apart.” ✅ “I’m human, and this is tough—but I’ve got this.”


❌ “I can’t handle this.” ✅ “I’ll take it one step at a time.”


6. Schedule “Worry Time”

Give your worries a 10-minute time slot each day (set a timer!). When anxious thoughts pop up outside that window, say: “I’ll think about this later.” Often, you’ll find they’ve lost their power by then.


7. Your Anxiety Emergency Kit: The 4 R’s

When anxiety hits hard, remember:


Recognize: “My chest is tight. This is anxiety.”


Respond: Do your 4-4-6 breathing or ground yourself.


Reassure: “This will pass. I’m safe right now.”


Reflect: Later, ask: “What helped me through that?”


You’ve Got This!

Anxiety might visit, but it doesn’t have to stay. Try one tool today, and celebrate every tiny win. Progress isn’t about perfection—it’s about showing up for yourself again and again.


And remember, you don’t have to do this alone. If you need extra support, I’m here to help. Together, we’ll find what works for you.


Wishing you moments of peace today and always.

Natasa Lazarevic   Licensed Clinical Social Worker


P.S. Save this guide somewhere handy—your phone, fridge, or journal. Small steps add up to big change. 💛




Comentarios


© 2025 by Omni Healing LLC

  • LinkedIn
  • Instagram
  • Facebook
bottom of page