Anxiety is the body trying to keep you safe,
even when there’s no danger in sight.
After loss, everything can feel fragile. Every plan, every breath, every silence.

If your thoughts are racing,
if your heart is pounding,
if you feel like you need to do something but don’t know what;
you’re not alone.

You don’t need to have it all figured out.
You just need a pause. A breath. A hand to hold.

Let this space be that.

Journal Prompt

If you want to write, here’s a gentle place to begin

What am I afraid might happen and what do I know is true, right now, in this moment?
What would I say to my anxiety if it were a scared child I loved?

What does this anxious part of me need to hear most?

Gentle Ritual

If writing feels too much, try something with your hands

The Five Senses Grounding Practice (3–5 minutes)

1. Name 5 things you can see.

2. Name 4 things you can feel.

3. Name 3 things you can hear.

4. Name 2 things you can smell.

5. Name 1 thing you can taste or imagine tasting.

Then whisper:

“I am here. I am safe enough in this moment. I don’t have to do anything else right now.”

Optional: Try This

Or just walk with me for a minute. No pressure, just presence

The Safe Object Walk

Find something small that makes you feel steady, a stone, a necklace, a note.
Carry it with you.
Each time anxiety rises, place your hand over it and say:

“This moment is new. I can return to now.”

Please Remember

Anxiety is not a flaw.
It’s a signal that you care, that you’ve been through something, that your system is trying its best.

You’re not too much.
You’re not weak.
You’re responding, because you’ve lived through loss.