Your anxiety is lying to you.

Grounding — right now

Tap each one when done

1. 1Name 5 things you can seeLook around slowly. Name them out loud or in your head. You are here. You are present.
2. 2Name 4 things you can touchFeel the surface under you. The texture of your clothes. The temperature of the air.
3. 3Name 3 things you can hearListen past the noise in your mind. What is actually in the room with you right now?
4. 4Take 3 slow breathsIn for 4. Hold for 2. Out for 6. Your nervous system is listening to your breath.
5. 5Say this out loud“I am safe right now. This feeling will pass. It always has.”

You did every step. You showed up for yourself.

When your mind spirals

Read one. Breathe. Tap it when you’ve read it.

• “Anxiety is not a sign that something is wrong with me. It is my nervous system doing its job.”
• “This feeling is uncomfortable. It is not dangerous.”
• “I have survived every anxious moment I have ever had. My track record is 100%.”
• “I do not have to solve everything right now. I only have to get through this moment.”
• “My thoughts are not facts. They are just thoughts.”
• “I can feel anxious and still be okay.”
• “This will pass. It always passes.”
• “I am allowed to slow down.”

Every word you read was a moment you chose yourself.

This guide is private — nothing you tap is saved or sent anywhere. It is not a substitute for counselling or emergency care. In crisis, call SADAG 0800 567 567 · Lifeline 0861 322 322 · GBV Command Centre 0800 428 428 · Emergency 10111 / 112.