EVIDENCE-INFORMED ANXIETY TOOLS

When anxiety feels overwhelming, start with something practical.

Short self-help exercises inspired by CBT and DBT to help you understand what is happening, get grounded, and choose a useful next step.

I Need Help Now Explore Anxiety Tools

From Holistic Mindverse. Educational and self-help tools — not a substitute for professional care.

START HERE

What would be most useful right now?

I'm feeling anxiousCalm your body and slow things down. I'm having a panic attackStart a short guided calming sequence. I can't stop worryingSlow down repetitive anxious thoughts. I'm stuck in negative thoughtsExamine the thought from another perspective. I'm emotionally overwhelmedUse your senses to reconnect with the present. Anxiety is affecting my sleepTry a gentle, unhurried breathing practice.

CORE TOOLS

Short exercises you can use anytime

01

Panic Relief

Breathing, grounding and a brief reflection sequence.

Open tool → 02

Guided Breathing

Follow a comfortable breathing rhythm for 1, 2 or 5 minutes.

Open tool → 03

5–4–3–2–1 Grounding

Use your senses to notice what is around you.

Open tool → 04

CBT Thought Record

Examine an anxious thought and build a more balanced perspective.

Open tool → 05

Anxiety Check-In

Record how you're feeling in under 30 seconds.

LEARN + PRACTICE

Use a tool, then go deeper.

Holistic Mindverse combines practical exercises with evidence-informed education about anxiety, panic, worry, avoidance and emotional overwhelm.

Challenge catastrophic thinkingRead the guide → Step back from anxious thoughtsLearn about defusion → Understand reassurance seekingExplore the cycle → Explore workbooks & resourcesVisit the resource library →

Need urgent help? If you may be in immediate danger or need urgent medical assistance, contact your local emergency service or go to the nearest emergency department.