anxiety self-management · 2 min

Cool water

Cool water offers one bounded help-now step without promising a particular feeling or outcome.

Use when: panic sensations, need steadiness

How the practice works

1. Read the frame This is for building tolerance, not for escaping. You aren't doing it wrong if the feeling stays. This comes from practitioner tradition rather than clinical trials. People often find it useful. That isn't the same as evidence that it works. This practice uses the optional medical safety screen. If it is unanswered, choose Orient the room instead.
2. Allow time Stay with only this bounded step. You may stop at any time.
3. Record what you notice What do you notice now, without grading the result?

Primary source: Origin: Grounding, applied relaxation, and CBT for panic · Limited or mixed research