Tools for when things feel like too much.
Pick whichever one fits the moment — there's no wrong tool to reach for.
Follow the circle: breathe in as it grows, breathe out as it shrinks. Four rounds.
Tap each one off as you find it. This helps your brain feel steady again.
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
Nice work — you just walked your brain back to right now. 🌤️
- Name one thing you're feeling, out loud or in your head.
- Take 3 slow breaths — in through your nose, out through your mouth.
- Unclench your jaw and drop your shoulders.
- Get a drink of water.
- Do one small thing you can actually control right now.
Breathing exercise
Slow breathing sends a signal to your body that you're safe, which can calm a racing heart and a tight chest. Follow the circle: breathe in while it grows and out while it shrinks, for four rounds. You can do it anywhere, even in class.
5-4-3-2-1 grounding
When anxiety pulls your thoughts into worries about what might happen, grounding brings your attention back to right now. You name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Using your senses gives your brain something real to focus on.
Quick calm-down steps
These five steps are for moments when you don't have the energy for anything longer. Name the feeling, take three slow breaths, relax your jaw and shoulders, drink some water, and do one small thing you can control.
When to reach out
These tools help in the moment, but they aren't a replacement for talking to someone. If stress or worry sticks around for weeks or gets in the way of school, sleep, or friends, tell a trusted adult. You can learn more in Understanding anxiety, or find support on our Resources page.