Things that can help right now
When things feel too much — small actions can help. Here are some gentle things you can try right now.
Quick calm
Box Breathing
A guided breathing exercise that can help you feel calmer in minutes. Breathe in, hold, breathe out, hold — each for 4 seconds. Used by therapists, athletes, and first responders.
Start Breathing ExerciseTo bring yourself back to the present
When anxiety or panic feels overwhelming, grounding brings you back to the present moment. Try any of these:
5-4-3-2-1 Senses
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This redirects your mind to the present.
Cold Water Reset
Hold ice cubes or splash cold water on your face. The sudden sensation can help reset how you feel.
Distraction with Detail
Pick a song and focus on one instrument. Count backwards from 100 by 7s. Or name everything in the room that's blue. Giving your brain a task interrupts spiraling thoughts.
Body Scan
Starting from your toes, slowly notice each part of your body. Where do you feel tension? Acknowledge it without judgment and move on.
Gentle ways to take care of yourself right now
When the edge is off, these low-effort things can help you stay steadier.
Drink water or eat something small
Even a glass of water or a piece of fruit can ground your body.
Step outside or go for a short walk
Fresh air and movement can shift your mood without much effort.
Take a shower or wash your face
The change in temperature and sensation can feel refreshing.
Lie down for a few minutes
Sometimes just resting horizontally helps everything slow down.
If this keeps happening
Seek professional support
If these tough moments come back often or last for days, talking to a doctor or therapist can make a big difference. You don't have to figure it out alone.
How to find professional helpA trusted person can help too
If it feels safe and right for you, letting a close friend or family member know what's going on can make a real difference. They might not fix it, but just having someone who listens without judgment can lighten the load.
Only share when you're ready — and only with someone you trust. You decide.
In the long run
Track your mood in MoodScale to understand yourself better. Spotting patterns over time helps you know what works — and when to seek support.
Start Tracking Your Mood