What to Do Today When Anxious

Anxiety doesn't need to be fixed immediately. These gentle practices help you move through it with more ease and less struggle.

• Name 5 things you can see, 4 you can touch, 3 you can hear — This grounding technique brings you back to the present moment.
• Do 10 minutes of gentle movement — Yoga, stretching, or slow walking. Moving releases anxious energy from your body.
• Write down your worries, then write "I don't have to figure this out right now" — Permission to pause is powerful.
• Listen to a guided meditation or calming playlist — Your nervous system responds to soothing input. Let someone else guide you.
• Do something with your hands — Knit, draw, cook, clean. Physical activity redirects anxious mental energy.
• Reach out to someone safe — Text "feeling anxious today" to someone who gets it. You don't have to explain more.

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