What anxiety can look like
- Racing thoughts, dread, “worst-case” loops
- Chest tightness, shortness of breath, jitters
- Urgency to escape or over-control everything
- Difficulty focusing or making decisions
Small steps for right now
Box breathing
In 4 • hold 4 • out 4 • hold 4. Repeat 4 cycles to steady the body.
Label & allow
“This is anxiety.” Let the wave peak and pass—no need to solve it now.
Do one tiny task
Drink water, tidy one item, or step outside for 2 minutes.
Re-anchor attention
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
If panic builds
Remind yourself: “This is uncomfortable, not dangerous.” Sit or stand with feet planted, breathe slowly, and let the sensations crest. Reach out to someone if that helps.