Find Your Inner Calm
When feeling overwhelmed, these techniques can help anchor you back to the present moment and restore balance.
The 5-4-3-2-1 Grounding Technique
Engage your senses to anchor yourself in the present moment.
5 things you can see: Look around and notice five objects. Pay attention to details like color, shape, and texture.
4 things you can touch: Notice four things you can feel. This might be the texture of your clothes, the chair beneath you, or the temperature of the air.
3 things you can hear: Listen for three distinct sounds. This could be your own breathing, distant traffic, or the hum of electronics.
2 things you can smell: Identify two different scents around you, no matter how faint.
1 thing you can taste: Notice one thing you can taste, even if it's just the inside of your mouth.
"Let's create your Calm Kit — a space filled with things that bring you back to yourself."
Shake It Out
A quick body-based stress release. Shake your arms, legs, and neck for 20–30 seconds to help discharge nervous energy.
Cold Face Splash
Splash cold water on your face or press a cool object to your cheeks. This activates the vagus nerve and helps reset stress.
Butterfly Hug
Cross your arms over your chest, fingertips on collarbones. Tap gently left-right-left (bilateral stimulation) to bring calm and grounding.
Quick Visualization
A 30-second escape: Close your eyes. Imagine a place where you feel safe. What do you see, hear, feel there?