Use this when: Your thoughts feel urgent, repetitive, or overwhelming.
What You May Notice
Racing thoughts
Tight chest, shallow breathing
Restlessness, urgency
Difficulty sitting still or focusing
Reset (5–10 Minutes)
1
Breathe Inhale 4 — hold 4 — exhale 6. Repeat slowly.
2
Orient Name 3 things you see, 2 you feel, 1 you hear.
3
Clarify What is actually happening right now?
4
Stabilize Sit down. Relax shoulders. Unclench your jaw.
"Nothing here is dangerous —
Important
Do not make decisions in this state.
Do not escalate the situation.
Do not try to solve everything right now.
"We are not solving everything right now. We are stabilizing."
When to Seek Support
Symptoms are persistent or escalating
Sleep or daily functioning is affected
Anxiety is happening most days
After I Stabilize, I Will Not Try to Solve
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This worksheet is for general educational purposes only and is not a substitute for professional medical or mental health care. It does not constitute medical advice, diagnosis, or treatment, and does not create a provider-patient relationship.
