Jul 11 (edited) • The Calm Code Collective
For Moments of Anxiety or Panic
DAILY PRACTICE: 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? What did your body need?
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For Moments of Anxiety or Panic
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