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Tools for When You Feel Anxious

Tools for When You Feel Anxious
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That feeling of anxiety can be a real bully. It shows up without an invitation, making your heart beat fast, your hands feel sweaty, and your mind spin with worries. It can make you feel like you are all alone, but you are not. Everyone feels this way sometimes. The good news is you are not powerless against it. You have some simple tools you can use to tell that bully to take a hike.

One of the best tools you have is your own breath. When you start to feel that nervous feeling creep in, try to pay attention to your breathing. Is it fast and shallow, like you just ran a race? You can calm your body down by changing it. Try to take a slow breath in through your nose, as if you are smelling a flower. Then, blow the air out very slowly through your mouth, like you are trying to blow a big bubble with bubblegum. Doing this just three or four times can send a message to your body that it is okay to relax.

Another great tool is to get out of your own head by focusing on what is happening right around you. When your thoughts are racing, try to name five things you can see. Look for small details, like a crack in the ceiling or the color of a friend’s shirt. Next, listen for four things you can hear. Maybe it is a fan humming or a car driving by. Then, feel three things you can touch, like the texture of your jeans or the smooth surface of your desk. This trick helps pull your mind away from the scary “what if” thoughts and back into the real world that is happening right now.

Getting your body moving is also a powerful way to fight back against anxiety. You do not need to go for a long run. Just shaking out your arms and legs for a minute can help. Go for a quick walk, even if it is just to another room and back. Jumping jacks can shake the nervous energy right out of you. When you move your body, you are using up the extra energy that anxiety creates, which helps you feel more steady and in control.

Finally, remember that you do not have to keep these feelings locked inside. Talking to someone you trust is like opening a window in a stuffy room. It lets fresh air in. Tell a parent, a friend, or a teacher that you are feeling nervous. Just saying the words out loud can make the feeling seem smaller and less powerful. They might be able to give you a hug, tell a funny story, or just sit with you, which can make all the difference. These tools are here for you to use whenever you need them.

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Quick Tips

How can moving my body help with anxiety?

When you feel anxious, your body is full of extra energy it thinks it needs for an emergency. You can use that energy by moving. Go for a fast walk, run in place, do some jumping jacks, or even just shake your hands and arms wildly. This uses up the extra energy, telling your body the “crisis” is over. After a few minutes, your heart will slow down and you’ll feel more in control. It’s like burning off the fuel for your worry.

What is a simple breathing trick I can use right away?

A great trick is called “box breathing,“ and it’s as easy as drawing a square in the air. Breathe in slowly for four seconds, like you’re tracing the first side. Then, hold your breath for four seconds for the next side. Breathe out for four seconds, and finally, hold again for four seconds to finish the square. Repeating this a few times tells your body there’s no emergency and helps slow your racing heart. It’s a quiet way to calm your nerves anywhere, anytime, without anyone even noticing.

What is a quick way to release tension from my body?

Try squeezing yourself like a lemon! Tighten all your muscles at once—clench your fists, scrunch your shoulders to your ears, and squeeze your stomach and legs. Hold it tight for a few seconds, and then… let it all go completely. Feel the wave of relaxation that follows. This works because you are making the tension on purpose and then releasing it, which tells your body it’s okay to relax. It’s a fast and powerful way to shake off that tight, wound-up feeling.

How can I use my senses to feel calmer?

This method asks you to name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. It works by forcing your busy brain to focus on what’s happening right now, around you, instead of on the worried thoughts in your head. It pulls you out of that scary feeling and back into the real world. It’s like hitting a reset button for your mind using the information your body is already giving you.

What can I do if I need to distract my worried mind?

Find one ordinary thing and give it your full attention. For example, try to find every blue object in the room, or count all the tiles on the ceiling. You could also try to remember all the words to your favorite song. The goal is to pick a simple, boring task that forces your mind to focus on something other than the worry. It’s like giving the worried part of your brain a puzzle to solve so it takes a break from making you feel anxious.