Calm your mind in 5 minutes

When your thoughts race, your body is usually in "alert" mode. These steps help it settle.

Slow your breathing

Breathe in through your nose for 4 seconds, hold for 4, then breathe out slowly for 6. Repeat for two minutes. A longer exhale tells your body it is safe.

Ground yourself with 5-4-3-2-1

Name out loud:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Write the worry down

Put the thought on paper in one sentence. Then write one tiny next step, or "nothing I can do right now."

If anxiety feels constant or overwhelming, talking to a doctor or therapist is a good next step.