03/21/2026
Anxiety is your body’s way of trying to protect you. Anxiety and dysregulation has put you on high alert that things may not be safe.
It’s helpful to do a quick body scan and release the tension in your body. Loosen shoulders if tight, shake out legs, arms and hands, jump up and down. If necessary, put an ice pack on the back of your neck or wash your hands with cold water.
Then, if you are able, take a deep breath through the mouth for 4 seconds, hold for 4 seconds and then breathe out through pursed lips for 8 seconds. Do this 5-6 times. If breathing is still too challenging, look around you and name 5 things, touch 4 things, listen for 3 things, smell 2 things and taste 1 thing (your own spit works!).
Once you are grounded and feeling more regulated, look around.
Is your body keeping you safe from a current issue or a past issue? If it’s a current safety issue, remove yourself from the situation. If it’s a past issue or non-threatening issue, tell your anxiety, thank you for trying to help, but anxiety is not needed. Tell your body what is actually going on. Tell your body you are safe and you don’t need anxiety right now. Tell your body, “You got this!”
