Anxiety can feel overwhelming, like a runaway train of thoughts and sensations. Whether it's persistent worry, racing thoughts, or tension in your chest, the experience can leave you feeling powerless. But with the Stop, Identify, Meet, Pacify technique, you can begin to take back control of your anxious mind.

This gentle, four step approach supports you in pausing, noticing whats happening inside you, and responding with compassion.

Step 1

The first step is to pause. If anxiety is taking hold, stop what you're doing- even if just for a few moments. Taka a slow breath. Notice that you're breathing. This step is about interrupting the spiral of anxious thoughts before they snowball.

Try saying to yourself: "I'm noticing anxiety. I choose to pause"

Step 2

Bring awareness to what you're feeling.

Ask yourself:

• Where do I feel this in my body?
• What thoughts are running through my mind?
• What emotion is present beneath the anxiety?

Naming the experience gives it shape.

"I can feel my jaw clenching" or "I'm frightened something will go wrong." This helps the unknown - reducing it's power

Step 3

Now, meet your anxiety with curiosity.

Not judgement. You might think of this as sitting with anxiety like it's your friend who struggling. Tune in kindly to it, not with anger or frustration.

Try:

• What might this anxiety be trying to make me aware of?
• Can I allow this feeling to be here, just for now?

Meeting anxiety softens resistance. And it's resistance that often makes anxiety grow louder.

Step 4 Pacify

Finally, bring in something to soothe or ground yourself: This might be:

• Getting outside for some fresh air
• Placing your hand on your heart
• Saying something soothing to yourself, "This too shall pass".

Pacifying doesn't mean pushing away- it means caring for yourself in the moment.

A Practice you can return to

The Stop, identify, meet, pacify technique doesn't remove anxiety altogether, but it gives you a process to engage with it differently. Over time, this can build emotional resilience and inner safety.

If you'd like support in working with anxiety, therapy can offer a safe space to explore the roots of these feelings and develop tools tailored to your needs.