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Calming Activities

• Lie down and place a hand on your chest and one on your belly
• Wrap in a heavy blanket or hoodie
• Listen to brown noise or soft rain
• Turn off any harsh lights
• Look at or hold a comforting object
• Just sit with a pet, plushie, or pillow
• Grab yourself an iced water </aside>

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Science-Backed Techniques

Disclaimer: I am not a doctor or a scientist by any means. Just a very anxious person who has tried a lot of things and does a lot of googling.

Breathing

• Box Breathing: Inhale 4 sec → Hold 4 → Exhale 4 → Hold 4

• Extended Exhale Breathing: Inhale 4 sec → Exhale 6-8 sec

• Diaphragmatic (Belly) Breathing: Hands on chest and belly, focus on slow, deep belly breaths

  Source: Perciavalle et al., 2017: Slow breathing reduces anxiety and cortisol

Grounding Techniques

• 5-4-3-2-1 Method (See/touch/hear/smell/taste)

• Naming Categories (e.g., name 5 animals, 5 green things)

• Touch-based grounding: Hold a textured object (stone, plush, fidget)

  Source: Harvard Studies on Panic Attacks

Temperature Change

• Splash cold water on your face
• Hold ice cubes in your palms
• Dip your face in cold water for 10–30 seconds
• Use a cold pack on the back of your neck or chest

Source: Temperature Therapy for Anxiety Relief

Movement / Shaking / Bilateral Stimulation

• Shake your arms and legs for 30 seconds
• Walk or pace rhythmically
• Tap shoulders or thighs alternately (EMDR-style bilateral tapping)
• Cross-crawl exercises (opposite knee-to-elbow touches)

Auditory Regulation

• Listen to brown noise or low, rhythmic sounds
• Play your "safe" or comforting playlist
• Listen to a calming voice (podcast, guided meditation)
• Use noise-canceling headphones to reduce input

Self-Compassion and Affirmation

• Speak out loud: “I am safe. This will pass. My body is protecting me.”
• Place a hand on your chest and repeat comforting phrases </aside>