Because who says managing anxiety can’t be fun?
Welcome to the Chill Zone!
Anxiety might feel like an uninvited guest who never leaves, but we’re about to show it the door (politely, of course—we don’t want to start drama). This worksheet is here to give you the easiest, quirkiest tools to take a breather, without feeling like you're doing anything serious. Let’s get started, but like, no pressure.
1. Step One: Breathe (Yes, That's the Whole Task)
Task: Take a breath.
Inhale… Pretend you’re sipping the last bit of your iced coffee.
Exhale… Like you’re blowing out the candles on a cake without setting off the fire alarm.
That’s it! You did something productive—congrats! You’re already winning at this.
2. The “What’s In Your Pocket?” Trick
When anxiety hits, it’s like your brain has 27 tabs open, and none of them are playing music, but one has an ad for anxiety. We’re going to close a few of those tabs with this super simple trick.
Task: Look around, grab something random nearby (phone, pen, your pet’s toy), and describe it in ridiculous detail.
- “This is the world’s best pen, smooth like a jazz saxophonist wearing a velvet suit.”
- “This keychain has seen things. It’s been with me longer than most of my friendships.”
This sneaky trick grounds you by bringing your attention to the present moment (but shhh, don’t tell anxiety that!).
3. The 5-4-3-2-1 Game (But Make it Fun)
This is an oldie but a goodie for grounding. Let’s give it a fun twist!
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5 Things You Can See
Pretend you’re an art critic. Pick out 5 objects around you and rate them on a scale from “What even is this?” to “This belongs in the Louvre.” -
4 Things You Can Touch
Touch 4 things near you (no need to get up). Describe them like you’re on a bad shopping channel. "This pillow? Soft as the dreams I gave up on. Totally a must-have." -
3 Things You Can Hear
Can you hear the hum of your fridge? That’s the sound of adulting. Incredible. That, plus two more sounds, and you’re golden. -
2 Things You Can Smell
If you can’t smell anything, that’s fine—imagine your favorite smell. For me? It’s fresh bread. But whatever floats your boat. -
1 Thing You Can Taste
If there’s nothing to taste, you can imagine a snack. What snack are you craving right now? (Tip: The correct answer is always pizza.)
4. Anxiety? More Like… Distract-i-ty!
Task: Pick something small to distract yourself with. Think of it like telling anxiety, "BRB."
- Scroll through the cutest puppy pics you can find (you’re welcome).
- Watch a YouTube clip of people falling—hilarious and scientifically proven to cheer you up (okay, maybe not scientifically, but close enough).
- Doodle on something (bonus if it’s an official document. Just kidding. Maybe).
Goal: Give your brain a mini-vacation. You’ve earned it.
5. Check-In Time: Are You Still Alive?
If you’ve made it this far, congratulations! You’re still alive and (hopefully) a little more chill than before. Anxiety didn’t win today, my friend. Treat yourself to something small (you deserve it).
Got a snack? Great. Need to stretch? Even better.
Final Step: Repeat the Chill Anytime, Anywhere
If anxiety starts creeping back in, just remember:
- Take a breath.
- Distract yourself with something random.
- Play the 5-4-3-2-1 game (seriously, it’s secretly amazing).
And remember, you're way stronger than you give yourself credit for. Anxiety is tough, but so are you. Now, go be effortlessly awesome.
Disclaimer: This worksheet is 100% designed to make managing anxiety feel like the easiest thing in the world. If you need a little extra support, don’t hesitate to reach out to a mental health professional!
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