Anxiety Coping Cards
A compact set of grounding techniques and coping statements to use when anxiety builds, printable as reference cards.
5-4-3-2-1 Grounding Technique
When anxiety feels overwhelming, name: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This shifts attention away from anxious thoughts and back into the present moment.
Helpful coping statements
- This is anxiety, not danger. It will pass.
- I have gotten through this feeling before, and I will again.
- I don't need to fix this feeling right now — I just need to ride it out.
- My body is reacting, but I am safe right now.
Quick physical resets
- Slow, deep breathing — longer exhale than inhale
- Splash cold water on your face or hold a cold object
- Unclench your jaw and drop your shoulders
- Go for a short walk if possible
When to use these tools
These techniques help manage in-the-moment anxiety, but they work best alongside ongoing treatment — therapy, medication, or both — for anxiety that is frequent, severe, or affecting your daily life.
This material is for patient and family education only and does not replace individualized medical advice. For a personal diagnosis or treatment plan, consult Dr. Kushal Kharel or a qualified mental health professional.
Dr. Kushal Kharel, MD Psychiatry — Consultant Psychiatrist, Kathmandu, Nepal
Phone: +977 9861800547 · [email protected] · drkushalkharel.com.np