Tools to Ease Anxiety and Reset Your Mind

Tools to Ease Anxiety and Reset Your Mind

By Suzi Tyler

Feeling anxious, restless, or overwhelmed? These simple tools can help you regulate your nervous system and bring yourself back to a calm, present state.

Practising them regularly — not just when things feel tough — helps them become part of your natural response when life gets challenging.

🌿 1. The 5–4–3–2–1 Grounding Technique

This is a gentle sensory reset that brings your awareness to the present moment. It’s used in mindfulness and stress management to interrupt racing thoughts and help you feel more grounded in your body.

Here’s how:

• 5 things you can see – Mentally name five things in your surroundings

• 4 things you can touch – Notice textures like your clothes or the surface beneath your hand (bonus: gently stroking your arms can increase calm)

• 3 things you can hear – Tune in to birdsong, a ticking clock, or distant sounds

• 2 things you can smell – Use what’s around you or recall a comforting scent

• 1 thing you can taste – Even a sip of tea or a piece of fruit can complete the experience

🌬 2. Box Breathing (4–4–4–4)

Also known as square breathing, this calming breathwork technique helps rebalance the nervous system and regulate emotions.

Try this pattern:

• Inhale slowly for a count of 4

• Hold your breath for 4

• Exhale for 4

• Hold again for 4

Repeat for 2–5 minutes. It brings spaciousness to your breath and a natural feeling of steadiness.

🧍‍♀️ 3. Power Postures

Your posture has a surprising effect on how you feel. Standing in a confident, open position can reduce stress hormones, lift your mood, and send your mind signals of resilience.

Try one of these poses:

• Wonder Woman: Hands on hips, feet hip-width apart, chest open

• Victory Pose: Arms raised in a wide V above your head

• Superman: Arms extended straight in front, parallel to the floor

• Soft Power: Spine tall, face relaxed, tongue to roof of mouth, slight smile

Hold for 1–2 minutes while breathing slowly. These physical signals help shift your internal state.

💬 Final Thoughts

These techniques are simple, but used consistently, they can become powerful tools to support you in daily life — and especially in moments of stress, fear, or anxiety.

They don’t replace deeper therapeutic support, but they’re wonderful starting points for calm, clarity, and nervous system reset.

🌿 Want more support like this?

I'll soon be inviting clients into my private mobile space — the Reset & Thrive Lounge — where I share mindfulness tools, calming audios, mindset prompts, journaling exercises and coaching insights.

👉 Join the Lounge (invite link coming)

If you’d like to dive a little deeper with personalised support, I offer one-to-one sessions online or in person from my seaside practice in Birchington-on-Sea, Kent.

With warmth,

Suzi Tyler

suzi@rapid-health.co.uk