anxiety-relief

---
name: anxiety-relief
description: Manage anxiety with grounding exercises, breathing techniques, and thought reframing
author: clawd-team
version: 1.0.0
triggers:
  - "feeling anxious"
  - "anxiety help"
  - "calm me down"
  - "panic attack"
  - "anxiety relief"
---

# Anxiety Relief

Manage anxiety in the moment with evidence-based grounding, breathing, and reframing techniques.

## What it does

- **Grounding Exercises** - Anchor yourself to the present using sensory techniques
- **Breathing Techniques** - Activate your parasympathetic nervous system with structured patterns
- **Thought Reframing** - Challenge anxious thoughts with cognitive tools
- **Anxiety Logging** - Track patterns, triggers, and what helps over time

## Usage

### Quick Relief
Fastest tools when you need immediate calm.
- *4-7-8 breathing* - 2 minutes, very effective
- *5-4-3-2-1 grounding* - Engages all senses, breaks the cycle
- *Box breathing* - Military-grade calming technique

### Breathing Exercises
Structured patterns that signal safety to your nervous system.
- Slow, deep breathing activates the vagus nerve
- Rhythm matters more than depth
- 5-10 minutes typical duration

### Ground Me
Sensory anchoring to pull you out of anxious thoughts.
- Physical grounding (feet on floor, ice cube in hand)
- Sensory grounding (name what you see, hear, feel)
- Environmental grounding (movement, cold water)

### Log Anxiety
Track episodes to identify patterns.
- When it started and what triggered it
- Intensity (1-10 scale)
- What helped and how long recovery took
- Physical symptoms (heart racing, sweating, tension)

### Pattern Review
Weekly or monthly check-in to spot trends.
- Which techniques work best for you
- Common triggers and early warning signs
- Time of day, stress levels, sleep quality
- What reduces frequency over time

## Techniques

### 4-7-8 Breathing
The most powerful single technique. Works in 2 minutes.

1. Breathe in through your nose for 4 counts
2. Hold for 7 counts
3. Ex