Quick tips
A summary of what tends to help. Tap a tip to see more about it.
Breathe calmly
Draw air in slowly through your nose, hold for a moment, release even more slowly. Your body reads the signal and slows down.
Come back to now
Notice 5 things you see, 4 you can touch, 3 sounds around you. This pulls your mind out of the thought spiral.
Distract your mind
A game, a song, a show — anything that holds your attention already helps lower the intensity.
Release body tension
Tense and then relax each muscle group, starting with your hands and working down to your feet.
Treat yourself with patience
Anxiety isn't a character flaw. Talk to yourself the way you'd talk to someone you love.
Don't carry it alone
Calling or texting someone you trust helps more than it seems.
Watch what you consume
Too much coffee, energy drinks, and alcohol make your body more reactive to anxiety.
Move your body
A short walk, dancing, taking the stairs — movement helps release built-up tension.
Notice your patterns
Noticing what usually triggers a crisis helps you catch the signal before it builds.
Have a plan ready
Calmly write down what helps you and who to call, so you don't have to think about it mid-crisis.
Thought about hurting yourself? Get help now
Stay near someone and call or text 988. It's free, confidential, and available 24/7.
Find the support that fits you
Therapist, psychiatrist, community mental health center — see the options and what each one offers.