10 Quick Tips for Sanity
These are great for when you need quick relief. Print the free download to have on hand any time. Make it visible and accessible for when you need quick, practical tools for those hard moments. Having techniques like this gives a sense of control and hope in dark times.
Deep Belly Breaths
Put one hand on your belly and take a deep inhale through your nose. Feel your belly rise. Hold for a couple of seconds and then exhale. Repeat 5-10 times.
Progressive Muscle Relaxation
Tighten and release muscle groups one at a time, starting from your toes to your head.
5-4-3-2-1 Grounding Technique
Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste to stay present.
Cold Exposure
Splash cold water on your face or hold an ice cube; it activates the vagus nerve, calming the body.
Move Your Body
A quick walk, stretching, or jumping jacks can release endorphins and reduce anxiety.
Laugh it Out
Watch a funny video or recall a hilarious memory; laughter lowers stress hormones and boosts mood.
Listen to Calming Music
Slow, rhythmic music can reduce stress hormones and regulate your mood.
Mindful Distraction
Engage in an activity like doodling, solving a puzzle, or coloring to shift focus.
Positive Self Talk
Remind yourself: “I’ve handled this before, and I can handle it again.” Reframing thoughts helps reduce anxiety.
Hydration and Nutrition
Low blood sugar or dehydration can worsen anxiety. A glass of water and a healthy snack can stabilize your body.
You have the tools for navigating hard times.
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