Under the supervision of Sherry Shaefer, MA, LPC-S
Let’s be honest: anxiety doesn’t wait for a convenient moment. It shows up uninvited— in the grocery store, during a Zoom call, or right before bed when your brain decides it’s time to replay every awkward moment since 2007.
As a therapist who believes in keeping it simple, I want to share a few mindfulness techniques that can help you meet anxiety with curiosity instead of panic. These aren’t magic fixes, but they are gentle, doable, and designed for actual humans.
1. The “Noticing, Not Judging” Game
Mindfulness starts with noticing. Not fixing. Not fighting. Just noticing.
Try saying to yourself:
“I’m noticing my chest feels tight.”
“I’m noticing my thoughts are racing.”
“I’m noticing I want to crawl under a blanket and disappear.”
This kind of awareness creates space. It’s like saying: “Hey anxiety, I see you. You don’t get to drive, but you can ride in the backseat.”
2. Breathe Like You Mean It
Your breath is your built-in reset button. When anxiety revs up, try:
Inhale for 4 counts
Hold for 2 counts
Exhale for 6 counts
Repeat a few times. The longer exhale activates your parasympathetic nervous system—your body’s chill mode.
3. 5-4-3-2-1 Grounding
This sensory scavenger hunt helps redirect your focus:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
It’s simple, portable, and surprisingly effective when your brain feels like a browser with 37 open tabs.
4. Mindful Journaling (a.k.a. Brain Dumping)
Set a timer for 5 minutes and write whatever’s swirling around in your head. No editing, no grammar police—just spill.
You might begin with:
“I feel anxious because…”
“Right now I’m noticing…”
Putting thoughts on paper often helps them loosen their grip.
5. Nature Noticing
Step outside. Tune in.
What do you see? Hear? Smell? Feel?
Whether it’s a walk in the park or a quiet moment on your porch, nature has a way of reminding us that we’re part of something bigger—and that we’re allowed to slow down.
Final Thoughts
Mindfulness isn’t about becoming perfectly calm. It’s about becoming more present. More aware. More kind to yourself in the messy moments.
If anxiety is a frequent visitor in your life, these tools can help you greet it with a bit more steadiness—and maybe even a wink.
You’re not broken. You’re human. And you deserve tools that meet you where you are.
Want to explore these techniques in session or learn how walk-and-talk therapy can support your mindfulness practice? I’d love to connect. You can find me here: https://www.psychologytoday.com/profile/1539487
Stay grounded,
Hayley Nichols, MEd, LPC-A