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5 Emotional Self -Undoing Techniques that help right now

Simple exercises that reduce anxiety and help restore inner balance.

Anxiety, tension, emotional exhaustion — all of this is familiar to many who have experienced loss, captivity, life under occupation, or constant waiting for news about their loved ones. And although deep recovery takes time and professional support, there are simple techniques that can help alleviate the condition and stabilise emotions right now.

We have compiled 5 proven exercises used by psychologists in crisis situations!

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4–7–8 breathing

Inhale through your nose for a count of 4, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 3–5 times. This activates the parasympathetic nervous system — a signal to the body that you are safe.

The 5–4–3–2–1 technique (grounding)

Look around and name:

  • 5 things you see,
  • 4 things you can touch,
  • 3 sounds you hear,
  • 2 smells you smell,
  • 1 thing you remember tasting.

This helps you return to the present moment and reduce your panic level.

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‘Hug yourself’ or deep pressure

Cross your arms and hug yourself around the shoulders. Gently press on your shoulders or chest. This activates deep pressure receptors and helps you calm down, especially when you're feeling lonely or anxious.

Body contact: the ‘warm palm’ technique

Place one palm on your chest and the other on your stomach. Feel your breath, the warmth of your hands, the rhythm of your body. After 1-2 minutes of this practice, you will feel more ‘in your body’ and less ‘in your anxiety.’

Writing down your emotions

Write down everything you are feeling right now, without judging or editing. It could be anger, fear, hurt, confusion. Pour it out onto the paper. At the end, add: ‘I see this. And I am.’ This helps to create distance between you and your emotions.

Remember:

All these techniques are not a substitute for deep psychological work, but they can be your first step towards stabilisation. When we start small — with breathing, movement, words — we regain control, and with it, strength.

Take care of yourself. You have the right to peace of mind.