Quick Mindful Reset For Anxiety Spikes & Overthinking

Whenever anxiety spikes, your mind and body need a fast, grounding pause.
This gentle 90-second mindful reset helps you step out of a stress reaction and reconnect with the present moment. By shifting your attention to immediate sensory awareness and breath, you can help soften physical tension, slow racing thoughts, and regain a sense of calm control.
Ideal when you:
• feel a sudden spike of anxiety or overwhelm
• need a rapid mental reset during a stressful moment
• want to ground yourself between demanding tasks
• are looking for a micro-mindfulness tool you can use anywhere
Created by Rebecca Hitchcock, BABCP-accredited CBT therapist, this CBT-informed practice is designed to help you build calm and resilience, one small step at a time.

Transcript

Quick, Mindful reset. Whenever anxiety spikes, You can use this mindful pause. Sit comfortably. Breathe in for a count of four. Hold for 4. Knot for 4. 4th before. Notice the contact of your body with the surface beneath you. Gently name what you're feeling. Without judgment. Remind yourself. This is a moment of anxiety. Not a permanent state. Breathe again. When you're ready. Return to what you were doing. One step. At a time.