A quick, compassionate grounding exercise for when fear takes hold — in your body, thoughts, or emotions.
You might be here because…
Fear arrives suddenly — about symptoms, the future, or what might happen next.
Your body feels tense or frozen, & you don’t know how to calm it.
You’re tired of being told to “think positive” when what you really need is to feel safe again.
You want a simple, reliable tool to bring your nervous system back to steady ground.
What if you had…
A short, step-by-step method to calm fear without fighting it.
A way to separate imagination from reality, helping your body recognise that you’re safe in this moment.
A grounding ritual you can use anytime — before appointments, during flare-ups, or when emotions spike.
A reminder that you don’t have to be fearless to find peace.
That’s what the From Fear to Safe — MS Edition worksheet offers — a trauma-informed, nervous-system reset designed to help you shift from panic to presence in minutes.
Each step blends mindfulness, breathwork & self-reassurance to gently remind your body: You’re safe now.
✨ Three calming steps:
Name the Fear — say or write what you’re afraid of, then remind yourself: “That’s a thought, not a fact.”
Calm the Body First — breathe slowly (in for 4, out for 6), place a hand on your chest, or feel your feet on the ground to anchor into now.
Anchor to Today — repeat one grounding truth like “I can handle this moment” or “I am safe right now.”
Includes reflection prompts such as:
What fear shows up most often for me?
What helps my body feel safe when my mind can’t?
Which grounding truth feels most soothing today?
Fear is a natural part of living with uncertainty — but it doesn’t have to control your day.
This worksheet helps you find safety through awareness, breath & compassion, teaching your body that calm is possible even in chaos.
Because peace isn’t found in pushing fear away — it’s found in meeting it gently & reminding yourself: You’re safe here, now.