Introduction
Anxiety can strike at any moment—during a commute, at work, or in the middle of the night. Having a toolkit of quick, evidence-based exercises can make all the difference. Here are five self-help tools you can use right now to calm your mind, plus a look at how Calma’s mobile app integrates them for easy access.

1. Guided Breathing Exercises
Deep, rhythmic breathing activates your body’s relaxation response.

• How to Do It: Inhale for four counts, hold two, exhale for six.
• When to Use It: Before a stressful meeting or during a panic moment.

2. Mood-Tracking Journal
Writing down your feelings helps you spot triggers and patterns.

• Method: Rate your anxiety on a 1–10 scale, note context and coping strategies.
• Benefit: Empowers you to see progress over time.

3. Cognitive Restructuring Worksheets
Challenge negative thoughts by examining evidence for and against them.

• Template: Situation → Automatic Thought → Evidence for/against → Balanced Thought.
• Outcome: Shifts mindset from catastrophizing to realistic appraisal.

4. Quick Mindfulness Breaks
A 2-minute pause focusing on your senses can ground you instantly.

• Exercise: Name five things you see, four you feel, three you hear, two you smell, one you taste.
• Anywhere Use: At your desk, in line, or even in the car (parked).

5. Calma’s Mobile App Features
Calma bundles these tools into one intuitive interface:

• On-demand Guided Sessions – Audio and visual guides for breathing and mindfulness.
• Digital Journal Module – Easily log moods and access past entries.
• Custom Worksheets – Fillable PDFs right in the app, auto-saved to your profile.

Conclusion
Next time anxiety strikes, try at least one of these tools. Track your progress for a week and notice how small, consistent practices can build resilience and calm.