Tree visualization--imagine roots extending from your feet into the ground, connecting you with support people and the earth

Challenging “should” thoughts (who says I should? What do I want to do?)

Recognizing black/white thinking (extreme thinking, where is the gray area?)

Mindfulness-tuning into the present moment. Use sensory cues to do so (5 things I see, 4 things I can touch, 3 things I can hear, 2 things I smell and one I taste)

Positive/Neutral affirmations and self-compassion (talk to yourself the way you’d talk to a friend having a hard time)

Progressive Muscle relaxation--tense muscle groups and then release them to release tension and built up fight/flight energy

Utilize tremor response--wall sit, plank, push hands hard into a wall or a friend’s hands (also releases fight/flight energy)

5 deep breaths. Other breathwork (ocean breath, Lion’s breath, box breath)

Setting more realistic expectations for self

Assertiveness--set boundaries and say no, ask for what you want/need

When bodily experience of anxiety is overwhelming, redirect to a cognitive task (puzzle, book, phrase, math problem, concentrate on work, make a gratitude list, listen to a podcast). Opposite is also true: when mind is racing, redirect to body based grounding skills

Reframe thoughts by stating “I’m having a thought that…” and remembering that thoughts do not equal facts!