There are several effective strategies to stop feeling anxious, which involve both immediate actions and longer-term lifestyle adjustments.
Immediate Anxiety Relief Techniques
- Practice deep breathing exercises such as box breathing or the 4-4-4-4 technique (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to activate relaxation response.
- Do a reality check by asking how likely the feared event is to happen and if the worry is realistic, helping to ground anxious thoughts.
- Change physical position or engage in short bursts of activity like walking, stretching, or cleaning to redirect nervous energy.
- Use guided imagery or a quiet mental break imagining a peaceful place to interrupt anxious thoughts.
Mindfulness and Cognitive Strategies
- Practice mindfulness meditation to stay present and break the cycle of worrying about past or future events.
- Use Cognitive-Behavioral Therapy (CBT) techniques to identify and challenge catastrophic or irrational thoughts, replacing them with balanced perspectives.
- Schedule worry time for 15-30 minutes a day to contain anxious thoughts rather than letting them intrude throughout the day.
- Use mantras such as “This too will pass” to soothe repetitive anxious thoughts.
Lifestyle and Social Support
- Engage in regular exercise (e.g., walking, yoga, tai chi) which releases endorphins and interrupts anxious thought loops.
- Ensure adequate sleep and proper nutrition to support overall mental health.
- Talk about anxieties with trusted friends, family, or therapists to help ease and gain perspective on anxious feelings.
- Avoid alcohol and recreational drugs which can worsen anxiety.
Other Helpful Strategies
- Progressive muscle relaxation by tensing and releasing muscles can help reduce physical tension linked to anxiety.
- Small acts of bravery — gradually facing fears in manageable ways — can build confidence and reduce avoidance-driven anxiety.
- Staying connected socially and helping others can improve psychological well-being and reduce anxiety.
In sum, combining breathing and mindfulness techniques with lifestyle habits, cognitive strategies, and social support can effectively reduce and manage anxiety feelings.
