A 3–5 Minute Check-in for Anxious Thoughts & Feelings
This brief exercise is designed to help you slow down, notice anxiety with compassion, and reconnect with a steadier part of yourself. You can use it anytime you feel overwhelmed, restless, or stuck in worry.
STEP 1: Pause and Arrive
(~ 1 minute)
-Take a slow breath in through your nose.
-Let it out gently through your mouth.
-Repeat.
-Let your body know you’re here. There’s nothing you need to fix or change.
Tell yourself: “I’m just checking in. This moment is okay.”
STEP 2: Notice Anxiety in Your Body
(~ 1–2 minutes)
Gently bring your attention to your body: “Where do I feel anxiety right now?”
-You might notice it in your chest, stomach, throat, or shoulders.
-If it helps, place a hand where you feel it most.
-Notice the feeling with curiosity, not with urgency or judgement.
Let yourself know: “I’m here with you. I see you.“
STEP 3: Check in With the Anxious Part
(~ 1–2 minutes)
Ask yourself: “Is there a part of me that’s feeling anxious right now?”
-If something comes up, let it be.
-You don’t need to analyze it or make it go away.
-Simply acknowledge that it’s there.
Now, ask that part of yourself: “What are you worried might happen?”
-Listen without judging the answer.
-Offer it some reassurance.
“Thank you for trying to protect me.”
“You don’t have to handle this alone.”
“I’m here with you.”
-If you notice even a small sense of calm, steadiness, or compassion, let that be enough.
-Let the anxious part know you can check in again later.
Before you move on, think of one small, supportive thing you can do next. If it’s something you need to accomplish, make a note so you don’t have to worry about forgetting it. Here’s a quick IOS (Apple) guide for using the reminders app for this.