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Have you or someone you love ever experienced anxiety or even a full-blown anxiety attack? If so, you’re definitely not alone. Anxiety impacts over 40 million adults in the United States, with most symptoms starting before the age of 21. It’s incredibly common – but that doesn’t make it any less overwhelming.
As a holistic practitioner and the founder of Enriched Journey, LLC, I’ve worked with many people navigating the rollercoaster of stress, anxiousness, and the physical toll it takes on the body. And I’ve had my own experiences, too.
For me, anxiety tends to sneak up in the grocery store – seemingly out of nowhere. Suddenly, I’m shaky and sweating, my heart pounds, my breath shortens, and it feels like the walls are closing in. My brain scrambles to make even the simplest decisions, and all I want is to escape. Sound familiar?
If you’re feeling a little activated just reading that, let’s take a collective breath. Place your hand firmly on your heart, inhale slowly through the nose, then exhale gently through the mouth, longer than the inhale. Again. And again. Better? Good. Let’s keep going.
At Enriched Journey, LLC, we believe each person is innately capable of healing – sometimes independently, and sometimes with the support of holistic care or integrative practices. Our role is to educate, empower, and walk beside you on your path from surviving to thriving.
One of the tools I use both personally and in my practice is something I call the 3 R’s Kit – a small but mighty collection of items and practices that support the nervous system during acute moments of anxiety. It’s designed to be simple, accessible, and easy to use even in public places (like those overwhelming grocery aisles).
Let me introduce you to the concept of the 3 R’s:
Reset – Regulate – Restore
(And Why You Don’t Have to Follow Them in Order)
While the 3 R’s are listed in this order, you are not required to follow them step-by-step. The truth is, anxiety doesn’t follow a linear path – and neither should your toolkit. Items in the 3 R’s Kit support both resetting and regulating the nervous system, and you’re encouraged to grab a random item out of the kit and use whatever resonates with you in the moment, in whatever order you need.
Whether you start with something invigorating (reset) or something calming (regulate), the important thing is that your nervous system will be supported.
1. Reset
When anxiety spikes, it’s like a computer glitching or crashing. What do we do when our computer glitches? We turn it off and back on – we reset it.
Resetting your nervous system helps interrupt the acute cycle of panic and brings your awareness back to the present moment.
Quick, sensory-based tools for resetting include:
- Eating something sour (the sensory jolt can break the cycle)
- Tapping gently all over your face, head, or body (this helps disburse chaotic or restricted energy to flow more efficiently)
- Playing upbeat music and dancing it out (anything to break up anxious energy is great!)
- Humming a tune like Twinkle, Twinkle, Little Star (it’s familiar and easy to recall, removes the decision fatigue, and engages your Vagus Nerve)
Again, don’t worry about using a reset tool before anything else – if you grab one of these out of the kit and it feels right, go for it!
2. Regulate
Regulation is all about helping your system find calm again. If you think of resetting as breaking the intensity, regulating is how we get grounded.
In the computer metaphor, this would be like clearing out cookies or unnecessary programs running in the background. For your body, this means gently shifting back into a state of ease.
Supportive regulation tools include:
- Slow, mindful breathing
- Smelling calming essential oils like lavender or frankincense (these concentrated plant extracts can support emotional and physical wellness through scent or topical application – always properly dilute with a carrier oil if using topically)
- Pressing or gently massaging calming pressure points on the hands or ears (this is a way to directly access your nervous system)
These practices tell your body, “It’s safe to relax now.”
And remember – these same items may work for resetting and regulating depending on how and when they’re used. That’s why everything in the 3 R’s Kit is designed to be flexible and intuitive.
3. Restore
Once you’ve tended to the immediate need, the final phase is restore – offering your nervous system deeper support over time.
Think of this like upgrading your computer for better long-term performance. When we restore, we’re strengthening the nervous system’s ability to handle stress in the future.
Restoration tools include:
- Using regulation techniques consistently – not just in crisis moments
- Integrating holistic care into your wellness routine
- Receiving holistic sessions that support deeper nervous system healing
This is the heart of what I offer through Enriched Journey, LLC: holistic sessions that help clients not just cope with anxiety, but move beyond it – toward greater strength, balance, and resilience. Through consistent care, we help restore the nervous system so that the “glitches” happen less often and with less intensity.
The 3 R’s Kit: A Grab-and-Go Resource for Calm
The 3 R’s Kit is something I created and carry with me everywhere – because when anxiety hits, it’s often when we’re least expecting it. The kit is a small bag that includes easy-to-use items and calming prompts, each one designed to be used on its own or with others, in any order that works best for you. It’s convenient enough to keep in a purse or backpack.
The beauty of this kit is that it removes the need to make decisions – which we know is incredibly hard when anxiety takes over. When I feel overwhelmed, I just reach in and pull out an item. Maybe it’s a piece of dark chocolate mint. Maybe it’s a laminated card that tells me to tap or breathe. I don’t have to think – I just do what it says. And if that tool doesn’t feel right in the moment, I grab another.
You’re Not Broken – You’re Human
Anxiety doesn’t mean something is wrong with you. It means your nervous system is doing its best to keep you safe – it’s just gotten a little too good at staying on high alert.
With the right tools, support, and understanding, you can help it reset, regulate, and restore. Whether you’re looking to feel more grounded in your daily life, create your own 3 R’s Kit, or explore holistic sessions tailored to your needs, Enriched Journey, LLC is here to support you.
You deserve to feel calm, safe, and whole.
In gratitude,
Kara
Holistic Practitioner | Founder of Enriched Journey, LLC
Want a free copy of the 3 R’s Kit PDF?
If you’d like a printable version of the 3 R’s Kit – complete with instructions, item suggestions, shopping links, and cutouts – I’d love to send it your way.
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