The Emergency Calm Kit

For those moments when anxiety hits hard and you need relief NOW.

Box breathing (2 min):
Breathe in for 4, hold for 4, out for 4, hold for 4. Repeat 4-5 times. This physically calms your nervous system by activating your parasympathetic response. It’s not just “woo-woo” - it’s biology.

Frequency therapy (5-10 min):

Put on 432 Hz or 528 Hz music (free on YouTube/Spotify). These frequencies have been shown to reduce stress hormones. (My personal favourite)

The cold water reset (30 seconds):

Splash cold water on your face or hold ice cubes. It triggers your dive reflex, which literally slows your heart rate. Sounds too simple, but it works when you need immediate relief.

Movement meditation (5 min):

If sitting still feels impossible, try walking slowly and counting each step. Left foot = 1, right foot = 2, up to 10, then start over. Gives your racing mind something to focus on.

Self-compassion phrase:

Place your hand on your heart and say: “This is hard right now, and I’m doing my best. This feeling will pass.” Repeat as needed.

The goal isn’t to eliminate difficult emotions, it’s to have tools that help you ride the wave until it passes.

These practices support mental health care, but if you’re struggling consistently, please reach out to a mental health professional. You deserve support.