View · Compare
Two states, side by side
Pick any two states to see how their body, mind, and interventions differ.
emotion
Anxiety
A future-oriented state of apprehension about uncertain threat, blending vigilance with bodily activation.
“Something bad might happen and I may not be able to handle it.”
Body
- chestTightness, shallow upper-chest breathing
- stomachKnots, butterflies, nausea
- throatConstriction, lump
- shouldersRaised, braced
- handsCold, clammy, fidgety
Nervous system
Sympathetic — mobilization
Arousal4/5
Energy4/5
- Heart rate
- Elevated, sometimes irregular awareness of heartbeat
- Breathing
- Rapid, shallow, clavicular; frequent sighs and breath-holding
Thoughts
- “What if…?”
- “I should have…”
- “Rehearsing worst-case scenarios”
- “Difficulty concentrating on present task”
Behaviors
- · Avoidance of the trigger
- · Reassurance seeking
- · Over-preparation, list making
- · Restlessness, pacing
Interventions
- · Slow exhale longer than inhale (4-in, 6-out) for 2 minutes
- · Name the specific feared outcome and its probability
- · Grounding: 5 things you can see, 4 hear, 3 touch
- · Move the body — walk, shake out hands
mood
Calm
A low-arousal, parasympathetic baseline in which safety and presence predominate.
“I am safe enough to be here.”
Body
- chestWarm, open
- whole bodySoft, heavy in a pleasant way
- faceRelaxed jaw and brow
Nervous system
Ventral vagal — safe engagement
Arousal1/5
Energy3/5
- Heart rate
- Low and variable (high HRV)
- Breathing
- Slow diaphragmatic, ~6 breaths/minute
Thoughts
- “Things are okay”
- “I have what I need”
Behaviors
- · Slower movement
- · Eye contact
- · Easy conversation
Interventions
- · Extended exhale breathing
- · Walks in nature
- · Warmth — bath, sun, blanket