Quick Calming Techniques
Explore short grounding, emotional regulation, breathing, mindfulness, and self-compassion exercises curated to support anxiety, panic, overwhelm, and difficult emotional moments.
Grounding Techniques Videos are designed to anchor you in the present moment, bring attention back to your body and senses, and reduce dissociation and panic. They are especially helpful to use when feeling disconnected and overwhelmed.
Emotion Regulation Videos focus on using breathing and nervous system techniques to help regulate emotional intensity. Emotion regulation does not make emotions disappear; instead, it helps increase your ability to tolerate strong emotions and reduces how overwhelming they feel. These videos are helpful during moments of heightened emotional intensity such as anger, anxiety, panic, or distress.
Self-Compassion Videos are designed to help you relate to yourself with greater kindness, understanding, and patience especially during difficult moments. Self-compassion practices support emotional healing by reducing self-criticism and shame, and by strengthening a sense of safety and care within yourself. These videos are helpful when you’re feeling self-blame, guilt, sadness, or emotional pain.
Many of these practices overlap and can be helpful in more than one way. While the videos are organized by category, you’re encouraged to use whatever feels most supportive for you in the moment.
Grounding Techniques
1.5 Minutes: Alternating Breath (Starts at 45 seconds)
1.5 Minutes: Bee Breath
2 Minutes: Releasing Anxiety and Stress
Watch Now3 Minutes: Butterfly Hug (Tapping)
5 Minutes: 5-4-3-2-1 Grounding for Anxiety
Watch Now5 Minutes: Progressive Muscle Relaxation (PMR)
8 Minutes: Breathing for Nervous System (Guided exercise starts at 6:27, Slow breathing starts at 8:17)
10 Minutes: Breathing for Nervous System Vagus Nerve Stimulation
Emotional Regulation
1 Minute: Somatic Release of Sadness/Grief
2.5 Minutes: Container Exercise
4 Minutes: DBT TIPP Skills Explained (Informational)
5 Minutes: Calming Your Emotions
Watch Now5 Minutes: Emotion Regulation Meditation
5 Minutes: Deep Breathing
9 Minutes: Safe Space Visualization
12 Minutes: Emotion Regulation Exercise Routine
13 Minutes: Positive Affirmation Meditation
When You Need More Than a Calming Exercise
Grounding and emotional regulation tools can be helpful in difficult moments, but recurring anxiety, panic, trauma responses, relationship stress, or emotional overwhelm may benefit from individualized therapy.
Explore our Meet Our Therapists page or learn more about How We Help.
These resources are educational and are not a substitute for individualized mental health care or emergency services.
You don't have to navigate it alone.
We're here to help you move forward with hope.