Choose Your Grounding Mantra

I am safe in this breath. I am safe in this body. I am here.

Not every thought is truth. Not every fear belongs to me.

I can move slowly, even when my thoughts race.

I do not have to control everything. I only have to come back to myself.

Reflection 1:

What is my anxiety trying to protect me from, and is that danger real or remembered?

Reflection 2:

What has gone right today? What didn’t fall apart? What can I trust right now?

Creative Ritual – The Anchor Drawing

Draw or paint your “anchor” — an object, image, or symbol that reminds you to return to calm.
Ideas:

• A stone

• A hand on a heart

• A candle flame

• The roots of a tree

• Your own breathline

Add this anchor to a “Calm Board” or place it near your workspace or bed.

You can even name the drawing something like “My Center”
or “When I Return.