Anxiety Spike Cheat Sheet

First, pause. Anxiety speeds everything up. Your job is to slow your body down before trying to solve the problem.

Activate your senses:

Name out loud:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

This helps pull your mind out of spiraling thoughts and back into the present moment.

Lengthen your exhale:

Inhale through your nose for 4 counts.

Exhale slowly for 8 counts.

A longer exhale signals safety to the nervous system.

Unclench your body:

Drop your shoulders.

Relax your jaw.

Unfurrow your brow.

Uncross your arms.

Place both feet firmly on the floor.

Stop feeding the spiral:

Pause the scrolling.

Turn off the news.

Step away from overstimulating input.

Your nervous system cannot regulate while constantly consuming fear, urgency, comparison, and noise.

Come back to the present:

Fear is usually tied to the future. Guilt and shame are usually tied to the past. Neither exists in this exact moment. Be here now.

Ask yourself: “What is actually happening right now?” Not what could happen. Not what already happened. Right now.

Then remind yourself: I do not need to solve my entire life in this moment. I only need to regulate my body first. Clarity returns when the nervous system feels safe again.

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Keep on walking with me...no noise, no overwhelm, just occasional reflections for the road. I'll ping you when the next letter is published.

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The road gets clearer when you don't walk it alone. You already know if this is for you. 

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A gentle note for the road: The Override Letters are created for reflection, self-awareness, clarity, and reconnecting with yourself. This space is not meant to replace therapy, medical care, crisis support, or professional guidance, and is not intended as a resource for addiction, abuse, crisis intervention, or big "T" trauma work. Please honor your nervous system and seek the right support when deeper care is needed.