Anxiety can be overwhelming, but there are several techniques you can use to calm down quickly. Deep breathing exercises, visualization, and distraction are some methods that can help you manage anxiety symptoms. Anxiety can strike at any moment, leaving you feeling overwhelmed and distressed. Whether you have an anxiety disorder or are experiencing situational anxiety, there are many ways to manage your symptoms and find relief.
In this article, we’ll explore 10 effective techniques to help you reduce anxiety quickly.
1. Practice deep breathing exercises
One of the easiest things you can do when you start to feel that familiar panicky feeling is to breathe. It may sound basic, but basic is great when managing anxiety symptoms.
Deep breathing is one of the simplest and most effective ways to calm down. The 4-7-8 breathing technique can help slow your heart rate and promote relaxation.
To try this technique:
Inhale for 4 seconds.
Hold your breath for 7 seconds.
Exhale for 8 seconds.
Repeat until you begin to feel calmer.
2. Name what you’re feeling
When you’re experiencing an anxious moment, you may not realize what’s going on until you’re really in the thick of it.
Recognizing anxiety for what it is — a non-permanent state that doesn’t always reflect reality — may help you calm down quicker.
“Name that this is anxiety — not reality — and that it will pass,” said Kim Hertz, a psychotherapist at New York Therapy Practice. “When you are in a heightened state of anxiety, you want to disrupt that cycle, and for some people, thought-stopping techniques are effective and as simple as saying ‘stop’ to the internalized messaging that heightens anxiety.”
In other words, consider recognizing that what you’re feeling is anxiety and talking yourself through it.
Naming your sensations and feelings may help you step away from them.
3. Try the 5-4-3-2-1 coping technique
When you’re overwhelmed with anxiety, the 5-4-3-2-1 grounding technique could help calm your thoughts down.
Here’s how it works:
Five: Look around the room, then name five things you see around you. These can be objects, spots on the wall, or a bird flying outside. The key is to count down those five things.
Four: Next, name four things you can touch. This can be the ground beneath your feet, the chair you’re sitting in, or your hair that you run your fingers through.
Three: Listen quietly, then acknowledge three things you can hear. These can be external sounds, like a fan in the room, or internal sounds, like the sound of your breathing.
Two: Note two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding.
One: Notice something you can taste inside your mouth. Maybe that’s the lip gloss you’re wearing.
This technique works best if you pair it with deep, slow breathing.
4. Try the “File It” mind exercise
If racing thoughts are keeping you awake at night or causing distress during the day, try the “File It” technique.
Imagine a filing cabinet and mentally assign each thought to a file. Acknowledge the importance of the thought, then consciously set it aside to be dealt with later. This visualization exercise can help you compartmentalize your concerns and find relief.
5. Get some physical activity
Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, can help reduce anxiety by increasing your heart rate and releasing endorphins.
Focus on your breathing as you move to further promote relaxation.
6. Think about something funny
Visualizing a humorous moment or watching a funny video can help alleviate anxiety by triggering positive emotions and reducing stress hormones.
Laughter has been shown to contract and expand muscles, reducing physical tension and promoting a sense of well-being.
7. Distract yourself
When anxiety becomes overwhelming, finding a temporary distraction can help break the cycle of anxious thoughts.
Engage in a low-stress activity that you enjoy, such as listening to calming music, reading a book, or working on a hobby. Focusing on something pleasurable can provide relief and help you regain a sense of control.
8. Take a cold shower
Splash cold water on your face or take a cold shower to trigger the mammalian dive reflex, which can help slow your heart rate and promote a sense of calm.
This technique tricks your body into thinking you’re diving under water, leading to a physiological response that can help reduce anxiety.
9. Identify triggers and practice self-care
Keep a diary to identify situations or experiences that trigger your anxiety.
Once you’ve identified your triggers, focus on developing a plan to manage them, such as preparing for social interactions or establishing boundaries. Incorporating self-care routines, such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.
10. Consider professional support
If your anxiety is persistent and significantly impacting your daily life, consider seeking the support of a mental health professional. Many types of therapy can help with managing anxiety.
Some of the therapy approaches you could consider include:
eye movement desensitization reprocessing (EMDR)
Let’s recap
Reducing anxiety in the moment is possible with the right tools and techniques. By incorporating deep breathing, grounding exercises, physical activity, and other strategies into your coping toolkit, you can relieve anxiety symptoms and improve your overall well-being.
If your anxiety is severe or persistent, don’t hesitate to reach out to a mental health professional for additional support.
For additional resources, consider reaching out to:
6 sources expanded
Celan P. (2021). Personal Interview.
Hertz K. (2021). Personal Interview.
Medically reviewed by Joslyn Jelinek, LCSW, ACSW, RDDP — Written by Simone Marie and Sandra Silva Casabianca on June 15, 2021
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