🧘‍♀ī¸đŸ’š NOVA Anxiety Coach

Your personal guide through anxious moments

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Deep Breathing
Guided 4-7-8 breathing technique to calm your nervous system instantly
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5-4-3-2-1 Grounding
Focus on your senses to ground yourself in the present moment
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Muscle Relaxation
Progressive muscle relaxation to release physical tension
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Positive Affirmations
Calming thoughts and affirmations to shift your mindset
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Mindfulness
Short mindfulness meditation to center your thoughts
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Personal Coping Plan
Your customized emergency coping strategies

Guided Breathing Exercise

Follow the circle and breathe along. This exercise uses the 4-7-8 technique to activate your parasympathetic nervous system.

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5-4-3-2-1 Grounding Technique

This technique helps you focus on the present moment using your five senses.

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Name 5 things you can SEE

Look around and identify 5 objects you can see. Say them out loud or write them down.

4

Name 4 things you can TOUCH

Feel 4 different textures around you - your clothes, a table, your phone, etc.

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Name 3 things you can HEAR

Listen carefully and identify 3 different sounds in your environment.

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Name 2 things you can SMELL

Take a moment to notice any scents around you.

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Name 1 thing you can TASTE

Focus on any taste in your mouth, or take a sip of water.

Track Your Anxiety Level

Rate your current anxiety level from 1 (calm) to 5 (high anxiety)

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Cognitive Reframing
Challenge negative thoughts and replace them with balanced, realistic perspectives.
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Behavioral Activation
Engage in activities that bring you joy and help you feel accomplished.
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Gradual Exposure
Gradually face your fears in a controlled, manageable way to reduce anxiety over time.
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Lifestyle Changes
Sleep, nutrition, exercise, and stress management techniques for long-term wellbeing.