Anxiety spikes quickly. The mind wants to analyse. The body wants a signal. This two‑minute script sends that signal, then gives the mind a simple job that doesn’t add fuel.

Why naming + grounding helps

Naming a thought or feeling moves it from “I am panic” to “I notice panic.” Grounding recruits the senses, which are here‑and‑now data, not imagined futures. Gentle breathing leans the nervous system toward rest‑and‑digest. Together they form a short, portable state‑shift.

The exact two‑minute script

Step 1 — Name (20–30 sec)> “A wave of anxiety is here.”Optional: add a kind note — “Of course it’s here; today was a lot.”

Avoid analysing why. We’re labelling, not litigating.

Step 2 — Ground (50–60 sec)- Feel your feet. Push down slightly and notice the pressure.- Look for 3 true things you can see (e.g., “blue cup,” “window frame,” “a plant”).- Listen for 2 sounds (e.g., “fridge hum,” “distant traffic”).- Touch 1 texture (e.g., fingers on mug, fabric on your sleeve).

**Step 3 — Breathe (40–60 sec)**Two options:- Inhale 4, exhale 6 — five rounds, jaw unclenched.- Or: elongated sigh — inhale through the nose, then a second small top‑up inhale, slow sigh out through the mouth. Repeat x3.

Finish with: “Some steadiness is here too.”

Pocket version (for your phone notes)

Name: “Anxiety wave.”> Ground: 3 see, 2 hear, 1 touch.> Breathe: exhale longer (or 3 sighs).> Finish: “A little steadier.”

Common snags & repairs

  • It feels fake. Don’t force calm. Aim for 2% steadier. That’s enough to choose the next helpful action.- My mind sprints. Give it a job: count the exhale length only. If it runs off, that’s fine; bring it back on the next out‑breath.- Public place. Do it silently with tiny movements. Eyes can “name” in your head; hands can feel fabric in a pocket.

Using it with kids

Make it a treasure hunt: “Find three blue things!” Then a playful breath: “Blow the world’s tiniest bubble” (long, slow exhale). Keep the tone light; praise the try, not the result.

Practice schedule (remembering under stress)

Teach your body the sequence when you’re calm:- Do the script once a day for a week (takes two minutes).- Pin a pocket card on the fridge.- Add one cue — e.g., every time you see your phone lock‑screen, do one elongated sigh.

Over time the sequence becomes automatic, so it’s there when you need it.

Try this now (2 minutes): Name one feeling. Ground: 3‑2‑1. Three long exhales. Notice 2% more steadiness.

Free: The pocket card is inside the 7‑Day Calm Starter Kit — grab it via the signup button.