3 Free Techniques to IMMEDIATELY Bring Your Anxiety Level Down
Prepping for court? A long visitation? Feeling overwhelmed by your ex’s constant scrutiny? These three techniques are deeply effective for survivors of narcissistic abuse.
Anxiety can hit at any moment, leaving your mind racing and your body on edge. The good news? There are simple, free techniques you can use right now to calm your nervous system and regain control. Here are three methods that provide immediate relief for protective parents navigating the family court system.
Emotional Freedom Technique (Tapping) for Anxiety
1. Tapping (EFT)
Emotional Freedom Technique, or tapping, involves gently tapping on specific points on your body, usually along your face, hands, and chest, while focusing on the anxious feeling. This can help release tension and interrupt the cycle of anxious thoughts. Even a minute or two can make a noticeable difference. Here’s a quick EFT Tapping video that explains the process with a quick tapping for anxiety routine.
Grounding for Anxiety
2. Grounding Your Feet Outside
Feeling anxious often disconnects you from your body. One of the fastest ways to reconnect is by standing barefoot on grass, soil, or even sand. Feel the texture beneath your feet, notice the temperature, and take slow breaths. This sensory connection can anchor you in the present moment.This free movie, Earthing, explains the scientific benefits of grounding. Deep Box Breathing
Breathe in for four counts, hold for four, breathe out for four, and pause for four. Repeat this “box” cycle a few times. Focusing on your breath in this structured way signals to your nervous system that it’s safe to relax.
These techniques are simple, portable, and cost nothing—but they can make a huge difference in just a few minutes. Next time anxiety strikes, try one (or all three) and notice how quickly your body and mind settle.
Many survivors need the guidance and support of a Certified High Conflict Divorce Coach to navigate the battlefield. If you are a survivor navigating this difficult journey, we encourage you to explore our online courses at therulebookacademy.com or connect with a graduate from our coach training program at hcdivorcecoach.com/category.
If you are a survivor looking to turn your pain into purpose, we invite you to explore our eight-week certification course at hcdivorcecoach.com
Fine (but important) Print: The techniques shared in this post are intended for informational purposes only and are not a substitute for professional mental health care. If you are experiencing a mental health crisis or feel you may be a danger to yourself or others, please reach out to a qualified mental health professional or contact the 988 Suicide & Crisis Lifeline by calling or texting 988 immediately.
