Anxiety Pal
By Mellow
Techniques
Safety Plan
Resources
About
Quick Tips
Cool
Hands or drink
quick tips
Choose one quick action
Quick tips ready. Choose one quick action.
Cold water
Hold cool water, sip a cold drink, or press a cool cloth to your hands for a short reset.
30 sec
Movement
Stand if you can, roll your shoulders, loosen your hands, or take ten slow steps.
45 sec
Counting
Count backwards from 100 by 7s. If you lose the place, start again at 100.
45 sec
Muscle release
Tense your hands and shoulders for five seconds, then release. Repeat twice.
35 sec
Name feelings
Name the feeling quietly or out loud, then name one small thing you can do next.
One-minute reset
Plant both feet, soften your jaw, take three slower breaths, then choose one next step.
1 min
Ambient sound
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Garden
Garden
Ambient
Dream