7 evidence-informed coping tools for stress & anxiety
These short practices can lower arousal, improve focus, and create just enough space to choose a next best step. Each one can be started in under two minutes inside the UnrvlAI Journal.
1) Box breathing (4–4–4–4)
Inhale 4, hold 4, exhale 4, hold 4. Repeat 4–6 rounds. Useful for spikes of anxiety and pre-event jitters.
2) 5-4-3-2-1 grounding
Notice 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste. Anchors attention in the present.
3) Cognitive reframe (most-likely vs. worst-case)
Write the feared outcome; then write the most likely outcome and one protective factor you control.
4) Micro-action
Pick a 2-minute task that moves you forward (email draft, glass of water, tidy desk). Action reduces rumination.
5) Name-the-feeling
Labeling emotions (“I’m feeling keyed-up and tense”) can reduce intensity and increase choicefulness.
6) Compassionate prompt
Ask, “What would I say to a friend in this situation?” Write that as a single supportive sentence.
7) Wind-down routine
At night, dim lights, slow breath, write 3 lines: one win, one worry parked for tomorrow, one small plan.