You’re not alone.
Anxiety has a way of creeping in uninvited — tightening the chest, speeding up the mind, whispering that something is wrong… even when you can’t name what. Over the years — in my work and in my own healing — I’ve found that what anxiety really craves isn’t “fixing,” but safety, softness, and support.
Here are five gentle tools that I turn to — and often share with my clients — to ease anxiety without judgment or pressure:
1. 🌬️ Extended Exhale Breathing
Slow, conscious breathing that emphasizes a longer exhale signals your parasympathetic nervous system: “You’re safe now.”
Try breathing in for 4 counts, then out for 6. A few rounds can shift your whole state.
2. 🎵 Humming
Yes, really. Humming vibrates the vagus nerve, calming your body’s emergency response.
I hum quietly during walks, in the shower, or even while folding laundry. It’s subtle, soothing, and surprisingly powerful.
3. 🤲 Hand on Heart + Reassurance
Place your hand gently over your heart. Say something kind to yourself:
“You’re doing okay. You’re allowed to feel this. I’m here with you.”
This reconnects you to your body — and reminds your inner child that she is seen and safe.
4. 🌀 Grounding Through the Senses
Pick 3 things you can see. 2 you can touch. 1 you can hear.
This sensory grounding helps pull you gently back to the present — especially when anxiety feels disorienting or overwhelming.
5. ✨ Gentle Hypnosis or Visualization
A short, soothing audio session — especially one with calming imagery — can help reset anxious patterns and re-anchor your nervous system.
(If you’d like one I created, feel free to reach out — I’d love to share.)
You don’t have to do all of these — just one can shift something.
And always remember: you are not a problem to solve. You are a nervous system learning to feel safe again.
With warmth,
RuthieAnn