You don't have to navigate this alone.

Activates your parasympathetic nervous system. Particularly effective during medication-related anxiety spikes.

Tap each point 5–7 times while saying the phrase. Rate anxiety 0–10 before and after. Or try a video in the Wellness tab.

• 1
  Karate chop: "Even though I feel anxious about this medication, I deeply accept myself."
• 2
  Top of head: "This anxiety about my medication."
• 3
  Eyebrow: "I feel so unsure right now."
• 4
  Side of eye: "These side effects feel overwhelming."
• 5
  Under eye: "I'm scared this won't work for me."
• 6
  Under nose: "What if I never find the right medication?"
• 7
  Chin: "I choose to trust the process."
• 8
  Collarbone: "I'm doing something brave by trying."
• 9
  Under arm: "I am safe right now."
• 10
  Top of head: "I'm open to feeling better."

5 minutes to move stuck energy, calm the nervous system, and reconnect with your body. Or watch one of the guided videos in the Wellness tab.

• 1
  Standing root (1 min): Feet shoulder-width, knees soft. Feel your feet rooted. Breathe naturally.
• 2
  Shake it out (1 min): Gently bounce your knees. Let arms hang loose and vibrate. Releases tension from muscles and fascia.
• 3
  Lifting the sky (1 min): Inhale, raise arms overhead slowly. Exhale, lower. Repeat 6 times. Let your chest open.
• 4
  Cloud hands (1 min): Slowly rotate arms in large circles at chest height, as if moving through water.
• 5
  Close (1 min): Hands on lower belly. Inhale 4 counts, exhale 6. Feel warmth gathering beneath your palms.

Helpful when side effects cause physical discomfort. Teaches you to observe sensations without panic. Or watch guided videos in the Wellness tab.

• 1
  Sit or lie comfortably. Close your eyes. Three slow breaths to arrive.
• 2
  Bring attention to your feet. Notice warmth, pressure, tingling. Just observe — don't change anything.
• 3
  Move slowly upward: calves, knees, thighs. Breathe into tension. Let it soften on the exhale.
• 4
  Continue: belly, chest, shoulders. When you notice side effect sensations, say silently: "I notice this. It will pass."
• 5
  Arms, neck, face. Let your jaw unclench. Soften the space between your eyes.
• 6
  Three final deep breaths. Open your eyes slowly. You've returned to your body.

Anchors you to the present moment instantly — especially useful when side effects or anxiety make you feel unmoored.

• 5
  See: Name 5 things you can see right now. Look around slowly.
• 4
  Touch: Notice 4 things you can physically feel — the chair, your feet on the floor, your clothes.
• 3
  Hear: Identify 3 sounds around you. Traffic, your breath, a hum.
• 2
  Smell: Notice 2 things you can smell. If nothing, recall a scent you love.
• 1
  Taste: Notice 1 thing you can taste. Take a sip of water if needed.

Each round takes about 90 seconds. Repeat as needed.

Systematically tense and release muscle groups to dissolve physical tension from anxiety, restlessness, or side effects.

• 1
  Feet: Curl toes tightly for 5 seconds. Release. Feel the warmth.
• 2
  Calves: Flex calf muscles for 5 seconds. Release slowly.
• 3
  Thighs: Squeeze thighs together for 5 seconds. Let go.
• 4
  Stomach: Tighten your abdomen for 5 seconds. Release completely.
• 5
  Hands: Make tight fists for 5 seconds. Open and spread fingers wide.
• 6
  Shoulders: Shrug to your ears for 5 seconds. Drop completely.
• 7
  Face: Scrunch your entire face for 5 seconds. Relax everything.
• 8
  Full body: Take 3 slow deep breaths. Notice the warmth and heaviness.

Writing about your experience helps you process what's happening and notice patterns. Try just one prompt — even a few sentences.

• 1
  What felt different in my body today compared to yesterday?
• 2
  What am I most afraid of about this medication right now? Is that fear based on something real?
• 3
  Was there a moment today — even brief — where I felt okay? What was happening?
• 4
  What do I wish my doctor knew about how I'm feeling right now?
• 5
  If a friend was going through exactly what I'm going through, what would I tell them?
• 6
  What's one small thing I can do today to take care of myself?
• 7
  What would "feeling better" actually look and feel like for me?

Cold water on your face triggers the mammalian dive reflex — your heart rate slows involuntarily within seconds. One of the fastest ways to interrupt panic.

• 1
  Hold your breath and splash cold water on your face — forehead, cheeks, around the eyes. Or submerge your face in a bowl of cold water.
• 2
  Stay with it for 15–30 seconds. The dive reflex needs a moment to activate.
• 3
  Lift your head and breathe slowly. Notice your heart rate has dropped.
• 4
  Repeat if needed. Each round takes under a minute.