Here are 10 quick and effective pocket skills for managing anxiety each with a simple explanation of why it works.

1. Box/Square Breathing

Why it helps: This deep breathing technique helps regulate your nervous system, reduce physical symptoms of anxiety (like rapid heartbeat), and shift your body out of "fight-or-flight" mode.

How to do it:

• Inhale for 4 seconds

• Hold your breath for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds
  Repeat 4–6 rounds.

2. 5-4-3-2-1 Grounding Technique

Why it helps: Anxiety pulls your mind into the future this grounding technique brings it back to the present using your five senses.

How to do it:

• Name 5 things you can see

• Name 4 things you can touch

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

3. Tense & Release (Muscle Relaxation)

Why it helps: Anxiety causes muscle tension. This technique helps you notice and then release that tension, giving your brain a physical cue to relax.

How to do it:

• Clench your fists tightly for 5 seconds, then release

• Shrug your shoulders up, hold, then drop

• Repeat with jaw, toes, or other areas

4. Finger Tap Counting

Why it helps: The rhythmic motion of finger tapping helps calm your nervous system and redirect mental energy away from racing thoughts.

How to do it:

• Tap your thumb to each finger in order while silently saying: “1, 2, 3, 4” or a calming phrase like “I am safe”

• Repeat for 1–2 minutes

5. Name 3 Things You Can Control

Why it helps: Anxiety often focuses on uncertainty and what we can’t control. This skill reminds your brain of small, manageable things you can influence.

How to do it:
Say out loud or write down:
“I can control my breathing, my posture, and whether I take a break.”
This shifts your attention from helplessness to empowerment.

6. Breathe with Your Hands

Why it helps: This combines deep breathing with physical movement, making it easier to stay focused and regulate your breath.

How to do it:

• Hold one hand up like a star

• Use the finger of the other hand to trace each finger slowly

• Breathe in as you trace up, breathe out as you trace down
  Repeat for all five fingers

7. Count Backwards by 7s

Why it helps: Doing a mild mental challenge like this distracts your mind from anxious thoughts and brings your logical brain back online.

How to do it:
Start at 100 and count backward by 7 (100, 93, 86, etc.) for 30–60 seconds.

8. Cold Water Splash or Ice Hold

Why it helps: Cold activates the “dive reflex,” slowing your heart rate and calming your body instantly. It’s a physical shock that disrupts mental overwhelm.

How to do it:

• Splash cold water on your face

• Or hold an ice cube in your hand until it melts

9. Breath Focus with a Phrase

Why it helps: Pairing breath with calming language strengthens your mental focus and sends reassuring signals to your brain.

How to do it:

• Inhale slowly and say, “Breathe in calm”

• Exhale slowly and say, “Breathe out fear”
  Repeat for 5–10 breaths

10. Grounding Object in Your Pocket

Why it helps: Touching a small, familiar object can anchor you in the moment and give your hands something to focus on instead of fidgeting or panic.

How to do it:

• Keep a small item (like a smooth stone or textured keychain) in your pocket

• When anxious, hold it and focus on its texture, temperature, and shape

Anxiety doesn’t have to control your day. These “pocket skills” are small, powerful tools that help you manage symptoms wherever you are. The more you practice them, the more confident and in control you’ll feel when anxiety arises. At All in Health, we believe in empowering individuals with real-world tools and personalized support for lasting emotional wellness. Pocket skills are a great step; therapy, coaching, and community support take it even further.

You are not alone. You are not broken. You have tools.
Click below for a printable version of this list.