To reduce anxiety immediately, you can try several effective techniques that calm your mind and body quickly:
- Deep, slow breathing: Use the 4-7-8 method—breathe in for 4 seconds, hold for 7 seconds, then exhale slowly for 8 seconds. Repeat this to help slow your heart rate and relax
- Grounding techniques: Engage your senses by naming 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This helps bring your focus to the present moment and away from anxious thoughts
- Physical movement: Take a short walk, stretch, or do some light exercise to release nervous energy and reduce anxiety symptoms
- Use distraction: Listen to calming or favorite music, watch a funny video, or engage in a hobby to shift your attention from anxiety
- Splash cold water on your face or wrists: This can trigger the mammalian dive reflex, which slows your heart rate and promotes calmness
- Progressive muscle relaxation: Tense and then slowly relax different muscle groups to reduce physical tension
- Visualization and guided imagery: Picture a peaceful or joyful place in detail to soothe your mind
- Use a calming mantra: Repeat phrases like “This too will pass” or “These thoughts are uncomfortable but not dangerous” to change your mindset
- Write down or “file” your anxious thoughts: Mentally assign racing thoughts to a “file” to acknowledge them but set them aside temporarily
- Change body posture: For example, stand up straight or adopt a power pose to influence your mood positively
These strategies can be combined or chosen based on what feels most accessible and effective for you in the moment
