A Simple Mindfulness Tool to Ease Anxiety—Even in High-Stress Moments

Anxiety doesn’t discriminate—it can show up in teens facing school pressure or adults heading into a high-stakes meeting. In my work with both teens and adults, I often explore practical, actionable ways to reduce anxiety, not from a psychotherapist’s lens, but from a what-can-we-do-today perspective.

👇 Watch the video to see one simple and effective technique you can try anywhere:

One Easy Mindfulness Tool for Kids and Adults

From Standardized Tests to Stressful Meetings

Let’s take one student I recently worked with as an example. He had a big standardized test coming up—one of those exams held in a large room packed with hundreds of other students. Naturally, the anxiety was high. He was overwhelmed, nervous, and unsure how to handle it.

Rather than diving into the “why” of the anxiety, we focused on what he could do in the moment.

Mindfulness Tools to Ease Anxiety

Here’s what I shared with him—and it’s something you can try too.

A Grounding Breathing Technique

Step one: Breathing.

I encouraged him to begin the exam by taking four deep breaths in, followed by six long breaths out. This breathing pattern is incredibly calming for the nervous system—especially the longer exhale, which helps signal safety to the brain.

The best part? No one needs to know you're doing it.

A Visualization for Comfort and Calm

Next, we added a visualization layer.

I asked him, “What makes you feel physically relaxed and comforted?”His answer: a soft, heavy blanket.

So, I guided him to mentally wrap himself in that blanket while breathing. He could be in a massive exam hall, yet imagine the warmth and calm of that blanket hugging him like a shield. That image, paired with breathwork, created a mini oasis of calm amid the chaos.

This technique doesn’t just work for teens taking tests—it’s equally effective for adults walking into presentations, interviews, or any pressure-filled situation.

Mindfulness in Real Life

These mindfulness tools don’t require hours of meditation or a serene mountaintop setting. They just take a few moments of intentional breathing and imagination. Whether it’s a cozy blanket, a peaceful place, or the comforting presence of someone you care about—you can tap into calm anywhere, anytime.

Remember: You don’t have to “fix” anxiety to feel better. Sometimes, it's about creating small moments of safety and calm inside your own mind and body.

✨ What’s your version of the cozy blanket? What image or person brings you comfort when you need it most? Share your thoughts and your own mindfulness tools in the comments below—I’d love to hear from you.