Stress & Anxiety: a 60-second calm down reset (Five Senses)

If you feel stressed, anxious, or overwhelmed right now, pause. You do not need to fix your whole life in this moment. You just need to come back to your body.

The 60-second Five Senses Reset

1. Feet on the floor. Drop your shoulders.
2. Breathe 3 times, exhale a little longer than you inhale.
3. Do 5-4-3-2-1 slowly:
   • 5 things you can see
   • 4 things you can touch
   • 3 things you can hear
   • 2 things you can smell
   • 1 thing you can taste

Say softly: “I’m here. This moment is real. I can take the next step.”

Note: This is a comfort tool, not medical advice. If panic feelings are intense or you feel unsafe, please seek urgent help locally.

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