Anxiety is Just a Wave - Keep Riding It!

When anxiety hits, it can feel overwhelming, but you can interrupt the cycle and ride the

wave with these simple steps!

How to Diffuse Anxiety When Triggered

1. Name It to Tame It

• Say it out loud or in your head: This is anxiety. My body is responding to a perceived threat, but I am safe.

• Labeling your emotions reduces their intensity and helps your brain shift out of fight-or-flight mode.

2. Shift Your Breath

• Take a slow inhale through your nose for 4 seconds, hold for 4, then exhale longer (6-

  seconds) through your mouth.

• Longer exhales activates your vagus nerve which sends a signal to your brain that you are SAFE, helping you calm down faster.

3. Ground Yourself in the Present

• Use the 5-4-3-2-1 Method:

  • Name 5 things you see

  • Touch 4 things around you

  • Identify 3 sounds you hear

  • Notice 2 things you can smell

  • Acknowledge 1 thing you appreciate about yourself

• This pulls you out of your head and into the present moment.

• Other grounding option: walk barefoot in the grass (my personal fav!)

4. Move Your Body

• Shake out your arms, stretch, walk, or press your feet firmly into the ground.

• Physical movement releases built-up energy/tension/adrenaline and helps shift your focus.

5. Reframe the Story

• Ask yourself: 'Is this a fact or a feeling?'

• Anxiety often exaggerates threats—remind yourself that you’ve been through this before and survived.

6. Self-Compassion Instead of Self-Criticism

• Talk to yourself like you would a friend: 'I know this is hard, but I am safe, and this feeling will pass.'

• Anxiety is not a failure—it’s just your body trying to protect you.

7. Create a ‘Safe Phrase’

• Have a simple phrase to repeat, like:

  • I am safe in this moment.

  • This is temporary; I will get through this.

  • Breathe. Let go. Trust.

8. Disrupt with Distraction (If needed)

• Run cold water over your hands, sip a drink, hum a song, or focus on a simple task like

  organizing something.

  • cold water or squeezing ice cubes can be helpful, however caution with sickle cell since extreme in temperature may trigger sickle cell pain

• This redirects your brain away from the spiral and helps reset your nervous system.

  
  

✨ Remember: Triggers don’t mean you’re back at square one—they’re opportunities to

practice resilience. Every time you ride the wave instead of avoiding it, you build strength

and confidence. You’ve got this!