Put on some calming music for some background noise, maybe get a night light for soothing atmosphere and a cozy weighted blanket to provide comfort and help anxiety. You can also say positive affirmations such as I am calm, I am peaceful, I am fearless, I am love, I am happy, or No Fear Belongs to me. Remember you are always safe, no matter what the mind feeds you. Take each day and night as it comes, do not fret about the future or finances as things that are out of our control in the moment should be let go to allow room and space for a peaceful mind. The mind cannot solve a problem through fear, so it is unnecessary. Fear and anxiety is rooted in survival, but that part of our brain needs surrendered when it has become overly active and harmful to us.
For Anxiety or Racing Thoughts:
- Grounding exercises: Try the 5-4-3-2-1 method — list 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. It calms your nervous system.
- Gentle distractions: Soft music, audiobooks, or nature sounds can help focus your mind elsewhere.
For Fear of the Dark / Nightmares:
- Night lights: Something warm and dim can make a big difference.
- Rituals: A calming bedtime routine can signal to your body that you’re safe — think tea, reading, journaling.
- Affirmations: Quietly repeat something like “I am safe. I am okay. This will pass.” Repetition can soothe the inner panic.
For Spiritual or Existential Fears:
- Prayer or meditation: Even just focusing on your breath can reconnect you with a sense of peace.
- Mantras or verses: If there’s a phrase, song, scripture, or poem that brings comfort, speak or think it like armor.
Environmental Support:
Comforting textures — soft sheets, cozy socks
Weighted blanket
Calming scents (lavender, chamomile, sandalwood)
Pets close by
Inner Wellness Program 
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