A Gentle Way to Support Yourself When Anxiety Shows Up

“My body feels on edge, and I don’t know how to make it stop.” 

If You’re Feeling Anxious Right Now… 

If anxiety is present, this isn’t about getting rid of it or forcing yourself to calm down. 

It’s about helping your body feel a little safer in this moment. 

You don’t need to understand everything. 

You don’t need to fix anything. 

You don’t need to relax perfectly. 

You just need support. 

Before You Begin, Pause for a Moment 

If it feels okay, pause briefly. 

Notice: 

• where your body feels tense 

• where your breathing feels shallow or tight 

• where your attention feels pulled 

You don’t need to change any of this yet. 

Just notice it. 

That alone can help slow things down. 

Step 1: Orient to What’s Here Right Now 

Anxiety pulls your attention toward what might happen. 

To balance that, gently orient to what’s here. 

You might try: 

• naming three things you can see 

• noticing the surface supporting you 

• listening for one steady sound 

You’re not distracting yourself. 

You’re helping your body recognize that, in this moment, you’re okay enough. 

Step 2: Let Your Breathing Settle Naturally 

Instead of controlling your breath, see if you can let it settle on its own. 

You might: 

• place a hand on your chest or belly 

• notice the rhythm without changing it 

• allow the next few breaths to arrive and leave 

If your breath feels uneven or fast, that’s okay. 

You don’t need to correct it. 

Step 3: Reduce Pressure to “Feel Better” 

Before continuing, try quietly reminding yourself: 

“I don’t have to make this go away.” 

“I can let this pass on its own.” 

Anxiety often softens when it doesn’t feel resisted. 

If the Anxiety Doesn’t Change Right Away 

That doesn’t mean this isn’t working. 

Sometimes the most important shift is internal — 

from fighting the feeling to staying with yourself. 

Each time you respond this way, you’re teaching your system: 

“I’m here. You’re not alone.” 

That matters. 

This Is a Support Tool, Not a Cure 

You can use this: 

• during anxious moments 

• before stressful situations 

• when your mind won’t slow down 

• when you feel on edge for no clear reason 

The goal isn’t to erase anxiety. 

The goal is to reduce how overwhelming it feels. 

If You Want to Build This Over Time 

Some people find it helpful to practice responding this way whenever anxiety shows up — allowing calm to grow gradually instead of forcing it. 

If that feels supportive, you can explore how awareness and regulation gently build over time. 

→ [Grow: How Calm and Trust Build Over Time — Even When Anxiety Returns] 

You Can Return to This Anytime 

There’s no right moment to use this. 

No expectation to get it “right.” 

No pressure to feel calm. 

Just a way to meet yourself 

when anxiety is present. 

That’s enough.