Anxiety exercises for panic, overthinking, and overwhelm
Practical guides based on the same exercise flows people use inside Anima Felix.
Step-by-step guides for the calming exercises inside Anima Felix. Use them here, or download the app for a guided version with more support.
Not sure where to start?
Body feels fast or panicky
Start with calm breathing.
Mind feels scattered or unreal
Use 5-4-3-2-1 grounding.
Anxiety is stuck in the body
Try deep body relaxation.
Everything feels heavy at once
Start with Stress Jenga.
Exercise guides
Choose the exercise that matches your anxious moment
Each guide explains the real use case, the visible steps, and how the app version works.
Guided breathing
Calm Breathing
A simple breathing exercise for anxiety when your mind is racing and your body feels on edge
- Panic spikes and chest-tight moments
- Racing thoughts before sleep
- Stress before meetings, exams, or difficult messages
Grounding technique
5-4-3-2-1 Grounding
A sensory grounding exercise for anxiety when your mind leaves the room and your body needs something concrete
- Sudden anxiety surges and panic feelings
- Overthinking after a trigger or difficult message
- Feeling detached, unreal, or mentally scattered
Body relaxation
Deep Body Relaxation
A body-scan style exercise for anxiety that feels trapped in your muscles, chest, jaw, and stomach
- Muscle tension and clenched shoulders or jaw
- Physical stress after a long workday
- Health-anxiety moments where the body feels suspicious
Interactive exercise
Stress Jenga
An overwhelm exercise that helps you find the one stressor that lightens the whole stack
- Mental overload and shutdown
- Work or study pressure that feels impossible to sort
- Parenting or financial stress with too many moving parts
Inside Anima Felix
Want guided anxiety exercises on demand?
Download Anima Felix to use these exercise flows inside the app, then continue with chat, voice support, and anxiety-specific paths.