When the Waves Rise - Gentle Ways to Soothe Anxiety (Part Two)

"You're not failing. You're learning how to ride waves - some days stronger, some days softer." ~Eva

A mindful, heartfelt approach to finding calm

Hello my loves,

You know, anxiety has this sneaky way of showing up when we least expect it. It can roll in quietly like a hum beneath the surface, or crash over us like a wave out of nowhere.

And when it does, it’s easy to feel like we’re the only ones riding it.

But you’re not alone - not even close. I’ve been there too, in those moments when your chest tightens, your mind spins, and your body feels like it’s forgotten how to feel safe. The thing is, anxiety doesn’t mean you’re weak or broken. It means your system - your brain, your nerves, your heart - is working overtime to protect you. Sometimes, it just gets a little carried away (cheers, evolution).

In Part One, I shared a few gentle tools to ease anxious moments - small, no-pressure ways to come back to yourself. And today, I wanted to quietly build on that, with more mindful reminders, new research, and a few calm practices to keep tucked in your pocket for the harder days.

The Overprotective Alarm - Why You’re Not Broken

Our brains are brilliant, but they can be a little dramatic. They’re wired to keep us safe - to spot danger, to prepare us to run, fight, or freeze. Problem is, your brain doesn’t always get the memo that it’s not facing a sabre-tooth tiger, but maybe just a tricky Monday meeting or an overthinking spiral.

Suddenly your heart races, your chest tightens, your mind spins… all for a moment that probably isn’t life or death. But your nervous system? It’s convinced otherwise.

The good news? You can teach it to settle - not by fighting the feelings, but by riding the wave with more kindness, more tools, and more understanding of how your body works.

Quiet Tools for Loud Moments

Over the past months, I’ve been reminded how simple things can help shift anxious energy. Little rituals. Breathing. Small grounding practices. And most importantly - not shaming yourself when anxiety rises.

Here are a few gentle ways to meet those moments:

The 5-4-3-2-1 Grounding Technique:

 It’s simple, but powerful. When you feel spiralling start, pause. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 thing you can taste or simply breathe into. It quietly brings your awareness back to the present, which is often safer than your mind lets on.

Cold Water Reset: 

Splash your face with cold water, or hold something cool in your hands. It might sound small, but studies show this activates your vagus nerve - the part of your system designed to calm the chaos and slow your heart rate.

Tactile Grounding: 

Keep a soft scarf, stone, bracelet — something you can touch when you feel unsteady. Your sense of touch gently reminds the brain you’re still here, still safe.

I keep a strand of worry beads my mum brought me from Greece, where they're a traditional item. When anxiety rises, I move through the beads one by one, softly naming qualities I want to embody - “I am calm, I am kind, I am strong, I am loved...” It's a small, mindful ritual that helps bring me back to myself. (Simple, soothing, and full of quiet power.)

Breath Stacking: 

Inhale deeply, pause, then take a small second sip of air. Exhale slowly. This signals your nervous system to dial down the alarm bells.

Name the Feeling: 

When anxiety rises, quietly name it - “this is anxiety… but I’m safe.” Studies show labelling emotions reduces their grip. It helps your brain process the wave rather than drown in it.

Orient to Safety: 

Look around the room. Find little details - the light from a window, the feel of your feet on the floor - anything that gently anchors you.

Humour Helps: 

And when all else fails… laugh at how wild our protective wiring can be. You’re not overreacting - your body’s just a bit overcautious sometimes (aren’t we all?).

Real Talk - It’s Okay to Rise Slow

There’s something powerful about knowing you’re not alone in this. Maybe your anxiety showed up last week, maybe today, maybe every morning for a while now. You’re not failing. You’re learning how to ride the waves - some days stronger, some days softer.

I hear from so many of you quietly navigating those moments - whether it’s pre-meeting nerves, long drives filled with spirals, or just trying to breathe through the morning rush. And every single moment you pause, breathe, or ground yourself - that counts.

That’s strength.

Your nervous system isn’t your enemy - it’s just an overenthusiastic guardian. With time, practice, and a bit of playful patience, you can teach it to soften.

A Gentle Nudge for the Week

You don’t have to outrun anxiety - you only have to meet yourself where you are, breath by breath, moment by moment.

If today’s a calm day - enjoy it. If it’s a wobbly one - be extra kind to yourself.

Both are okay. You’re still rising.

With love and steady calm,

Eva

Just a gentle reminder: 

These reflections are for personal support, not a replacement for therapy or mental health care. If anxiety feels overwhelming, reaching out to a professional can be a truly helpful, empowering step.

"Small tools, soft reminders, quiet moments - they all count." ~Eva

References:

• Porges, S. (2022). Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, and Self-Regulation.

• UCLA Mindful Awareness Research Centre: www.uclahealth.org/marc

• Anxiety UK Research Summaries: www.anxietyuk.org.uk