Dealing with IB Anxiety: 5 Grounding Techniques That Work

1. 🌬️ Box Breathing

Inhale 4 seconds → Hold 4 → Exhale 4 → Hold 4.

Repeat for 2 minutes. This stabilizes your heart rate instantly.

2. 🧍 Physical Grounding

Touch a desk, stretch, or notice 5 things you can see and 4 you can feel.

This anchors you in the present moment.

3. 🎧 Create a Calm Playlist

Music regulates emotion. Use a playlist of slow, instrumental tracks (60–70 bpm) while studying.

4. ✍️ Write the Worry Down

Studies show writing reduces anxiety by 30%.

Write your fear on paper — "I'm afraid I'll fail Math HL" — then add a counterthought: "I'm preparing consistently."

5. 💬 Talk to Someone Who Understands

Whether it's a friend, teacher, or our Discord community, sharing rewires your stress response. You're not alone.

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