Anxiety peaks are survivable when you have a toolkit. Practice these when calm so they are ready when you need them.

1. Box breathing (4-4-4-4)
2. 5-4-3-2-1 sensory scan (see, feel, hear, smell, taste)
3. Temperature change: cool water on wrists or face to trigger the dive reflex
4. Progressive muscle release: tense for 5s, release for 10s, scan body
5. Name + normalize: “This is anxiety. It will pass.”
6. Opposite action: gentle movement, slow walk, or stretch
7. Micro check-in: “What do I need in the next 10 minutes?”

If anxiety is frequent, pair these with longer-term supports: regular movement, caffeine limits, steady sleep, and a therapist you trust.