01

...And Breathe....

Take deep, slow breaths or the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), can calm your nervous system and reduce stress.

02

Be in the present

Worrying about the future - what 'might happen' is a wish for what you don't want. Name 3 things you can see, hear and feel to bring you back to the present. Feel into your body

03

Limit caffeine

Caffeine and other stimulants can increase heart rate and make anxiety worse. Reducing intake of coffee, energy drinks, and other stimulants can help keep your anxiety levels in check.

04

Set boundaries

Identify triggers that increase your anxiety and set boundaries to manage them. Whether it’s work, relationships, or daily commitments, knowing your limits and saying “no” when needed can reduce overwhelming feelings.