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From the research
Name one thing for each sense to come back to the present
To ground yourself, find at least one thing you can see, hear, feel, taste and smell. It's fine if your mind wanders; just come back to your senses and carry on.
Source: Mental Health Commission of Canada (2021)
AnxietyMind & moodStress
Personal experience, not medical advice.
Struggling right now? Call or text 988 (Canada/US). More support options
Shared by Pocketful editors
From the research
Check your breath with a hand on your belly
When anxiety spikes, move somewhere quieter if you can. Breathe in slowly through your nose, hold for a few seconds, then let it out slowly through your mouth, with a hand on yo…
Source: Mental Health Commission of Canada (2021)
AnxietyMind & moodStress
Personal experience, not medical advice.
Struggling right now? Call or text 988 (Canada/US). More support options
Shared by Pocketful editors
From the research
Sort worries: can anything be done? If yes, write what, how and when
For each worry, ask whether there's anything practical you can do. If there is, write a specific plan covering what, how and when, and do any part you can right now. For worries…
Source: NHS Every Mind Matters (2026)
AnxietyMind & moodStress
Personal experience, not medical advice.
Struggling right now? Call or text 988 (Canada/US). More support options
Shared by Pocketful editors
From the research
Write a "what calms me" list on a good day, for use on a hard one
Jot down the activities that reliably help, like making tea, upbeat music, a walk outside or stretching, so there's a ready-made menu when thinking clearly is hard. If you use a…
Source: Mental Health Commission of Canada (2021)
AnxietyHabits & routinesMoodStress
Personal experience, not medical advice.
Struggling right now? Call or text 988 (Canada/US). More support options
Shared by Pocketful editors
From the research
Book a daily 10–15 minute "worry time" and park worries until then
Set a short daily slot to write worries down and work on solutions. When a worry pops up at other times, tell yourself you'll set it aside for worry time. The NHS says this gets…
Source: NHS Every Mind Matters (2026)
AnxietyHabits & routinesSleepStress
Personal experience, not medical advice.
Struggling right now? Call or text 988 (Canada/US). More support options
Shared by Pocketful editors

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Name one thing for each sense to come back to the present

Check your breath with a hand on your belly

Sort worries: can anything be done? If yes, write what, how and when

Write a "what calms me" list on a good day, for use on a hard one

Book a daily 10–15 minute "worry time" and park worries until then