Try these in the next five minutes
1. Slow your breathing. Breathe in through your nose for four counts, hold for four, breathe out for four, and hold for four. Repeat for a few rounds. Breathe Sync in the U4RIA app guides you through breathing exercises like this.
2. Ground yourself with your senses. Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. It pulls your attention out of the spiral and back into the room.
3. Empty your head onto paper. Spend two minutes writing down everything on your mind, then circle the one thing you can do next. Seeing it on the page makes it feel smaller.
When you need support right now
The SOS Wheel in U4RIA lets you pick how you're feeling and hear a short, supportive message in seconds, so you have something to reach for in the moment.
Keep reading
- Release stress with breathwork
- How Breath Sync relieves anxiety and promotes mindfulness
- Why burnout is a signal, not a phase
- 5-minute meditation practices for busy people
Take it further
Download U4RIA to keep these tools in your pocket.
If feeling overwhelmed is constant, or you ever feel unsafe, please talk to a doctor, therapist or local crisis service. U4RIA is a wellness app and does not provide medical advice or treatment.