Anxiety Coping Skills Cheat Sheet - Quick, Simple Tools You Can Use Anytime Anxiety Shows Up

ANXIETY COPING SKILLS CHEAT SHEET

Quick, simple tools you can use anytime anxiety shows up.

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BREATHE & RESET
• Deep belly breathing: Inhale 4 sec → Hold 2 sec → Exhale 6 sec
• 5 slow breaths: Whisper “peace” while exhaling
• Box breathing: 4-in / 4-hold / 4-out / 4-hold
• Hand tracing breath: Trace each finger as you breathe in and out

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GROUND YOURSELF
• 5-4-3-2-1 senses check: Notice → 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste
• Hold something cold (ice, chilled bottle)
• Press feet firmly into ground, soften shoulders, breathe
• Name objects in the room out loud

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SOOTHE YOUR BODY
• Stretch your neck, shoulders, hands
• Shake out tension for 20–30 seconds
• Place hand over heart: "I am safe. I am okay."
• Take a warm shower or wrap in a soft blanket

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CALM YOUR MIND
• Repeat a calming phrase or prayer
• Redirect attention: “What is in my control right now?”
• Journal your feelings for 2 minutes
• Listen to a calming song or nature sounds

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DISTRACT & REFOCUS
• Engage in a simple task (fold laundry, organize a drawer)
• Name your favorite books, foods, or movies
• Color, draw, or doodle for 5 minutes
• Watch something funny

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CONNECT WITH COMFORT
• Text or call someone supportive
• Spend time with a pet
• Read an encouraging Scripture or quote
• Visualize a safe, peaceful place

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COPE WITH TRIGGERS
• Limit caffeine if it worsens anxiety
• Take mindful breaks throughout the day
• Set small, doable goals
• Practice saying “no” without guilt

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EMERGENCY RESET
• Splash cold water on your face
• Step outside for fresh air
• Slow count down from 20 to 1
• Move your body: short walk, jumping jacks

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ENCOURAGING REMINDERS
• This feeling will pass
• I do not have to believe everything I think
• I am stronger than my anxious thoughts
• One step, one moment at a time

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