Jul 15 • Share Your Mindset Story
For Moments of Anxiety or Panic
Save this for when your body feels hijacked and your mind won’t stop racing.
When you begin to feel your mind/body begin to spiral try this:
Step 1: 5-4-3-2-1 Grounding (60–90 seconds). Use your senses to anchor yourself in the present moment.
Name:
🔹 5 things you can see
🔹 4 things you can touch
🔹 3 things you can hear
🔹 2 things you can smell
🔹 1 thing you can taste (I like to use mints or breathe strip)
As you go through each, breathe slowly and say to yourself: “I’m here. I’m safe. I can handle this moment.”
👉 This tells your nervous system: The threat is NOT now.
Step 2: Soothe the Vagus Nerve (60 seconds)
- Place one hand over your heart, the other on your belly.
- Inhale through your nose for 4 counts, hold for 2, exhale for 6.
- Repeat 3–5 times.
- Say gently: “It’s okay to feel this. I’m here with it.”
Step 3: Anchor with a Phrase (10 seconds). Pick one phrase and repeat it silently or softly:
“I’m grounded. I’m safe.”
“This feeling will pass.”
“I can ride this wave with kindness.”
Remember:
You’re not broken, you're adapting.This practice rewires your response one safe moment at a time.
You're not doing this alone - we’re right here with you.
Tried this today - drop a note below: what shifted for you?
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For Moments of Anxiety or Panic
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