Reduce Anxiety Now: How To Calm Down Quickly

In today’s fast-paced world, it is common to experience moments of anxiety or stress. Whether it is work deadlines causing anxiety, social pressures, personal challenges, or everyday worries, anxiety can quickly spiral and leave you feeling overwhelmed and powerless.

For individuals prone to frequent bouts of anxiety, such as those with Generalized Anxiety Disorder (GAD), having strategies in place to manage and alleviate symptoms is essential. 

Having an “action plan” (a personalized toolkit of techniques and practices) for dealing with anxiety can help you regain control and calm your racing mind when anxiety strikes. Headspace suggests writing an anxiety management plan.

Everyone experiences anxiety differently, so what works for one person might not work for another. The key lies in discovering what techniques resonate with you. Experiment, find what soothes your mind and body, and keep these strategies at the ready for those moments when anxiety tries to take hold.

By experimenting with different methods and creating your own personalized toolkit, you will be better equipped to manage moments of anxiety with confidence and resilience.  

It is important to note that no one is anxiety-free. We all have some level of anxiety, which can actually be very helpful in propelling us towards things that we want.

So, while you may feel tempted to try to get rid of all of the anxiety you have, it is likely you will still have some anxiety, but you should not let this stop you from living your life. 

1. Deep Breathing

Most people who have an anxiety disorder breathe too fast (hyperventilate) but do not realize they are doing this. When we breathe too quickly, we take in so much oxygen into our lungs that our brain notices and thinks this is a sign of danger, meaning the rest of our body goes into fight or flight mode. 

Deep breathing techniques, like box breathing and diaphragmatic breathing, can quickly alleviate anxiety by activating the body’s relaxation response and calming the parasympathetic nervous system. 

Box breathing

To practice box breathing:

1. Inhale slowly through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale slowly through your mouth for a count of four.
4. Hold your breath out for a count of four.
5. Repeat for several cycles.

This rhythmic pattern helps regulate breathing and calm the mind. 

Diaphragmatic breathing

To practice diaphragmatic breathing:

1. Lie down or sit comfortably with your back straight.
2. Place one hand on your chest and the other on your stomach.
3. Breathe in slowly through your nose for four counts, feeling your stomach expand outwards.
   1. Focus on expanding your abdomen rather than your chest.
   2. Focus on the rhythm of your breath, feeling the rise and fall of your stomach with each inhale and exhale.
4. Exhale slowly through your mouth for eight counts, feeling your stomach contract inwards and letting all tension release.
5. Repeat for several minutes.

By slowing down your breath, you can send a calming signal to your body and mind, counteracting the physical effects and fight-or-flight response triggered by anxiety.

Take five breathing

Rachel Richards describes another breathing technique that she claims is effective for calming down anxiety quickly: 

1. Hold out your hand with your fingers spread.
2. Starting at the base of your thumb, trace up your thumb while slowly breathing in through your nose.
3. When you reach the top of your thumb, pause briefly.
4. Exhale through your mouth as you trace down the other side of your thumb.
5. Continue this pattern for each finger:
   • Breathe in through your nose as you trace up the finger.
   • Pause at the top.
   • Breathe out through your mouth as you trace down the other side of the finger.
6. Repeat the process for all five fingers, focusing on your breath and the tactile sensation of tracing your hand.
7. If needed, repeat the entire process more than once until you feel calmer.

Rachel suggests this technique is helpful as it engages both visual and tactile components while encouraging deep breathing. This exercise can be suitable for both children and adults.

Research has found that deep breathing effectively reduced stress in university students, having a positive effect on their heart rates and cortisol levels.

Furthermore, a review of 13 studies found that “diaphragmatic deep breathing resulted in reduced heart rate, a relaxing effect, and reduced anxiety in hypertensive or prehypertensive individuals.

2. Distract Yourself

When generalized anxiety causes our minds to race, and we cannot focus on anything else, a quick way to calm our minds is to distract ourselves. 

Although distracting ourselves should not be used to deal with anxiety in the long-term, in the moment, it can stop us from thinking about our worries (e.g., the ‘what ifs’) and instead focus on the present. 

Divert your attention with activities that require concentration and make you feel relaxed.

Distraction Strategies:

• Create and listen to a playlist filled with calming music or nature sounds. Avoid music with fast tempos or intense lyrics that might exacerbate your anxiety.
• Watch a funny lighthearted show or movie. Laughter is a powerful way to reduce stress.
• Engage in a familiar activity that you enjoy and find comforting, like reading a book, playing a simple game, or listening to a podcast.
• Do something creative like doodling, coloring, playing an instrument, or writing.
• Complete a puzzle or crossword. Focus on the task at hand, allowing your mind to become absorbed in the challenge.

A distraction that you can use practically anywhere: 

Choose a category (e.g., countries, song titles, or animals), then go through the alphabet and think of an item in that category that begins with each letter A-Z. It can be particularly useful if you choose a category you have a strong interest in. Challenge yourself to do the same activity but work backward from Z-A. 

Psychologist Dr. Joy Harden Bradford suggests building a coping kit. This could include:

• a journal;
• activities;
• lists of your favorite music playlists, tv shows, books, video games, or podcast episodes that you can watch / listen to.

Keep these distractions readily accessible for moments when anxiety becomes overwhelming. Experiment with different methods to find what works best for you in alleviating anxiety symptoms. 

Two literature reviews found that video distraction reduced anxiety in postoperative adult patients and in children “before surgery and during anesthesia induction.” This appeared to “divert the patient’s attention to other more comfortable and pleasant feelings.”

3. Challenge Anxious Thoughts

Anxiety often thrives on distorted thinking patterns. However, you do not have to believe everything your mind tells you. 

Accept that some uncertainty is inevitable and focus on developing coping skills rather than seeking complete control.

How to challenge anxious thoughts:

1. Recognize and acknowledge the unhelpful thoughts as they arise. Identify the specific thought causing you distress.
2. Question the accuracy of the thought. Look for evidence to support or refute the thought. Ask yourself:
   • “Is this thought based on facts or irrational fears or worst-case scenarios?” 
3. Replace the thought with a more balanced, realistic, and encouraging alternative. Examples:
   • Instead of “I am going to mess up this presentation,” tell yourself, “I am prepared, and I have done well in presentations before.”
   • If you are worried about a social interaction, remind yourself of past successful interactions or consider alternative outcomes.
4. Don’t try to suppress or fight anxious thoughts: Aggressively trying to eliminate or control anxious thoughts can paradoxically increase their frequency and intensity.

An example of how this can be put into practice:

• Anxious Thought: “This job interview is going to be a disaster.”
• Challenge: “Is there any evidence to support this? I have prepared thoroughly and have the skills for the job.”
• Balanced Perspective: “I am nervous, but I am also confident and capable. I will do my best, and that is all I can control.”

Research found that changing the content of unhelpful thoughts using cognitive restructuring reduced anxiety in pre-adolescent children.

Habitually practice reframing unhelpful thoughts. Use affirmations or positive self-talk to counteract the anxious narrative. 

Negative visualization

Another technique is to try to mentally visualize the worst-case scenario and then imagine yourself coping and being okay even if it were to happen. 

For example, if you’re anxious about a presentation, imagine forgetting your lines, being criticized, and tripping over. Then, remind yourself that even if this happens, you can still handle it, learn from the experience, and move forward. 

This Stoic technique, called negative visualization, can help you gain perspective, reduce the power of anxiety, and build resilience by confronting your fears head-on.

4. Progressive Muscle Relaxation

Our muscles often signal to our brains about whether we are anxious. Many people may tense their muscles without realizing which can make the brain think we are anxious. Therefore, if we notice when we are tensing our muscles, we can reverse this and reduce anxiety.

Progressive muscle relaxation (PMR) involves tensing and releasing different muscle groups, progressively working your way through your body. This releases physical tension often associated with anxiety. 

How to practice PMR:

1. Find a quiet and comfortable space to sit or lie down in a position that allows you to relax all your muscles.
2. Start with the muscles in your feet and toes. Clench your toes tightly for 5 seconds, feeling the tension build. Then, relax them completely for 10 seconds.
3. Repeat the same process, moving progressively from your calves to your thighs, buttocks, stomach, chest, back, shoulders, arms, hands, neck, and face.
4. Breathe slowly and deeply throughout the exercise. 
5. Pay attention to the sensations in your body as you tense and release each muscle group.
6. Repeat the process until you feel relaxed. 

Two systematic reviews concluded that PMR is effective in reducing anxiety in adults, including during pregnancy. 

Practice PMR regularly to build resilience against anxiety. This will make it easier to use during bouts of anxiety. There are guided PMR practices available online (e.g. YouTube, meditation apps like Superchill).

5. Grounding Techniques

Grounding techniques are strategies that help you focus on the present moment using your senses, reduce anxiety, stress, or overwhelming emotions, and reconnect with physical reality.

Marriage and Family Therapist Nicole Arzt explains that “grounding techniques are an important component of managing anxiety or trauma symptoms. They can reduce immediate distress and help promote calmness and self-regulation.”

Examples of grounding techniques:

• Ground yourself into your immediate surroundings by engaging your five senses:
  • Name five things you see around you. Notice their colors, shapes, and textures. 
  • Then, name four things you can touch, focusing on the sensations they evoke. 
  • Then name three things you can hear, two things you can smell and one thing you can taste.
• Additional ways to engage your senses include holding an item, smelling food or flowers, or listening to music.
• Engage your body. Stomp your feet, do some gentle stretches, or short walking exercises. Wiggle your toes, clench and unclench your fists, or roll your shoulders. Focus on the physical sensations in your body as you move.
• Practice visualization. Imagine yourself in a safe, comforting, and peaceful place. Focus on the details of the scene, including sights, sounds, smells, and textures. 
• Remind yourself that you are in a safe place right now.

Nicole Arzt suggests 30 grounding techniques, including “reciting something in order” (e.g., “saying the alphabet backward” or “reciting a poem you have memorized”) and “doing math equations in your head.”

6. Physical Activity

Physical activity is an effective way to burn off anxiety in the moment and the long term. 

For immediate relief:

• Channel your nervous energy into household chores like cleaning, organizing a drawer, folding laundry, or tidying up your workspace.
• Do some quick exercises like jumping jacks, jogging on the spot, or squats. Even a short burst of activity can release tension.
• Stretch your arms, legs, and neck.
• Go for a leisurely stroll around your neighborhood.
• Put on your favorite song and dance freely. 

Long-term strategies:

• Aim for at least 30 minutes of moderate-intensity exercise everyday or most days of the week. Brisk walking, swimming, cycling, or dancing are all excellent options.
• If high-intensity workouts feel overwhelming, start with gentle stretches or yoga. Hold each stretch for 15-30 seconds, focusing on your breath and how your body feels.

The goal is to move your body in a way that feels manageable and enjoyable. By exercising regularly, you will:

• burn off nervous energy;
• boost your endorphins; 
• reduce stress hormones;
• promote overall well-being.

One study reviewed 97 systematic reviews (syntheses of existing research evidence), which included 1039 studies. The researchers concluded that “physical activity is highly beneficial for improving symptoms of anxiety across a wide range of adult populations.”

While exercise is generally known to help reduce anxiety, there are certain situations where exercise might potentially increase anxiety instead:

1. Overtraining: Engaging in excessive or overly intense exercise routines can lead to physical and mental exhaustion, which may exacerbate anxiety symptoms.
2. Obsessive exercise behavior: When exercise becomes compulsive or obsessive, it may indicate an underlying anxiety disorder or contribute to increased anxiety levels. Don’t exercise as a primary coping mechanism for stress or anxiety, rather than addressing the underlying issues
3. Inadequate recovery: Not allowing the body sufficient time to recover between workouts can lead to chronic stress and anxiety.

Long-term strategies 

While there are several ways to tackle anxious feelings in the moment, it can be important to make sure you are also incorporating long-term strategies to reduce anxiety if it is negatively affecting your life. 

1. Mindfulness Meditation

Mindfulness helps reduce anxiety by promoting present-moment focus, increasing awareness of anxious thoughts and feelings, fostering non-judgmental acceptance, enhancing emotional regulation, and lowering physiological arousal.

Mindfulness meditation is not about eliminating all thoughts and achieving a state of calm. It is about gently guiding your attention back to the present moment. 

Regular practice can change your relationship with anxiety, building resilience and coping skills to manage stress and anxiety more effectively over time.

It can take time to become skilled at mindfulness, so it is recommended as a long-term strategy to perfect rather than a quick fix. 

How to practice mindfulness:

Andy Puddicombe, the co-founder of the popular meditation app Headspace, often describes a simple 10-minute mindfulness meditation for beginners. Here’s a step-by-step guide:

1. Find a quiet space where you won’t be disturbed. Sit comfortably on a chair or cushion with your back straight, feet flat on the floor, and hands resting on your lap.
2. Close your eyes and take a few deep breaths, breathing in through your nose and out through your mouth. Allow your breath to return to its natural rhythm.
3. Begin to notice the physical sensations in your body, such as the weight of your body on the chair or the temperature of the air on your skin.
4. Gently redirect your attention to the sensation of breathing. Notice the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale. Focus on the rise and fall of your chest or the expansion and contraction of your belly with each breath.
5. When you notice your mind wandering (which is natural and expected), gently guide your attention back to your breath without judgment. You can mentally label the distraction as “thinking” before returning to the breath.
6. Continue this process for the duration of the meditation, gently redirecting your attention back to your breath each time your mind wanders.
7. At the end of the meditation, take a moment to notice how you feel before gently opening your eyes and returning to your day.

Puddicombe emphasizes that the goal is not to clear your mind of all thoughts but rather to change your relationship with those thoughts. By practicing this simple meditation regularly, you can train your mind to be more present and less reactive to distracting thoughts and emotions.

A meta-analysis of 18 studies suggests that regularly doing mindfulness exercises has a positive effect on anxiety.

Remember, mindfulness is a skill that develops with regular practice. Start with short sessions (e.g., 5-10 minutes) and gradually increase the duration as you become more comfortable with the practice. Consistency is key, so try to practice mindfulness at the same time each day to establish a routine.

2. Yoga

Yoga can help reduce anxiety in the long term through a combination of postures, breathing techniques, meditation, and ethical teachings. Yoga interventions that incorporated multiple components were found to be more effective than those with fewer components.

The importance of yoga lies in its ability to improve mental health and well-being. Yoga has been shown to reduce symptoms of anxiety, depression, and stress while enhancing cognitive function, mood, and quality of life. As an accessible mind-body intervention, yoga offers a holistic approach to managing mental health.

To incorporate yoga into your life, consider the following practical steps:

1. Find a qualified yoga instructor or class that resonates with you. Many styles exist, so explore what works best for your needs and preferences. You can also learn yoga online.
2. Commit to a regular practice, even if starting with short sessions. Consistency is key for long-term benefits.
3. Combine physical postures, breathing exercises, meditation and ethical contemplation within your practice to maximize the positive effects.
4. Be patient and compassionate with yourself as you develop your skills. Yoga is a journey of self-discovery and growth.

By integrating yoga into your routine, you can cultivate a more balanced, resilient and fulfilling life.

3. Reducing Avoidance

People try to avoid things that make them anxious. They get scared of doing these things. This makes the anxiety worse.

Try to work out what things you avoid. When you are feeling anxious, try to stay in the situation a bit longer than usual each time it happens. Eventually, your anxiety will begin to calm down.

Physical avoidance occurs when you consistently avoid situations, places, or activities that trigger your anxiety. This may include social gatherings, public speaking, driving, or specific phobias like heights or confined spaces.

Emotional avoidance is a common coping mechanism among individuals with anxiety disorders. When faced with anxiety-provoking situations, you may find yourself trying to push away the unpleasant feelings, distracting yourself, or avoiding the situation altogether.

Some people do things to make themselves feel safe, like holding onto something, lying down, or checking (checking if a switch is off, for example).

They can make you more anxious because you worry that the anxiety will get worse if you can’t do what you usually do to cope.

Try to stop doing these things little by little.

Author Paul David, who has personal experience with anxiety, explains that avoiding, suppressing, or fighting anxiety is counterproductive and perpetuates the anxiety cycle. The only effective way to overcome anxiety is to allow yourself to fully experience the anxious energy without trying to eliminate it (mindfulness meditation can be very helpful).

Although this release process may be uncomfortable, Paul suggests it is essential for healing. By consistently allowing anxious feelings without avoidance, you teach your mind that there is no real danger, and over time, anxiety will naturally diminish.

Recognize that emotions, even uncomfortable ones, are a normal part of the human experience. By accepting your emotions, you reduce their power over you and create space for healthier coping mechanisms.

4. Two-Chair Dialogue for Self-Interruption 

The two-chair dialogue for self-interruption is a powerful therapeutic technique used in emotion-focused therapy (EFT) to directly address and work through the process of emotional avoidance and self-interruption.

This method involves the client embodying two distinct aspects of their inner experience: the part that interrupts or avoids emotional expression (the Interrupter) and the part that desires emotional freedom and authenticity (the Experiencer).

While it is ideally practiced under the guidance of a trained therapist, individuals can use the basic principles of this technique to work on their emotional avoidance and self-interruption independently. Here’s how you can apply this strategy on your own:

1. Set the stage: Find a quiet, private space where you feel comfortable and won’t be disturbed. Arrange two chairs facing each other. Designate one chair for the Interrupter role and the other for the Experiencer role.
2. Identify the self-interruption: Reflect on a situation or pattern in your life where you tend to avoid, suppress, or interrupt your emotional experience. This could be a specific event or a general tendency.
3. Embody the Interrupter: Sit in the Interrupter chair and take on the perspective of the part of yourself that interrupts your emotions. Speak out loud, expressing the thoughts, beliefs, and strategies you use to avoid or suppress your feelings. For example, “I can’t let you feel that pain,” or “It’s not safe to express those emotions.”
4. Switch to the Experiencer: Move to the Experiencer chair and embody the part of yourself that desires emotional authenticity. Speak about the impact of the interruption on your emotional life. Express how it feels to have your emotions suppressed or avoided. For instance, “I feel disconnected from myself,” or “I’m tired of hiding my true feelings.”
5. Express your emotional needs: As the Experiencer, articulate your need for emotional freedom and authenticity. Make clear statements affirming your desire to fully experience and express your emotions. For example, “I need to be able to feel my emotions fully,” or “I want to be true to myself.”
6. Explore the Interrupter’s fears: Return to the Interrupter chair and explore the underlying fears and motivations driving the interruption. Voice the concerns and beliefs that fuel your emotional avoidance. For instance, “I’m afraid of being overwhelmed by my emotions,” or “I learned that expressing emotions is dangerous.”
7. Challenge and reassure: As the Experiencer, respond to the Interrupter’s fears with compassion and reassurance. Challenge the validity of those fears in the present moment and affirm your ability to handle your emotions. For example, “I am strong enough to face my feelings,” or “Expressing my emotions is a part of healthy living.”
8. Assert boundaries: Finally, as the Experiencer, set clear boundaries against the interruption. Make firm statements claiming your right to emotional authenticity. For instance, “I will no longer allow you to suppress my emotions,” or “I choose to embrace my authentic feelings.”
9. Reflect and integrate: After the dialogue, take some time to reflect on the insights and experiences that emerged. Consider how you can apply this new understanding to your daily life, gradually practicing emotional authenticity and self-acceptance.

Remember, engaging in this self-help exercise is a process of self-discovery and growth. Be patient and compassionate with yourself as you navigate your emotional landscape.

If you find yourself struggling or if the process becomes too overwhelming, consider seeking the support of a therapist who can guide you through the two-chair dialogue in a safe and controlled environment.

5. Journaling

Journaling helps manage anxiety by providing an outlet for expressing and processing thoughts and feelings, gaining self-awareness, challenging negative thinking patterns, problem-solving, and reducing stress. It allows for a safe space to explore and regulate emotions, promoting overall well-being.

Tips for journaling:

• Find a quiet and comfortable space where you can write without distractions.
• Set a timer for 5-10 minutes and “free write” whatever comes to mind. Do not worry about grammar, spelling, or making sense. Just let your worries flow freely onto the page.
• Once you have finished freewriting, identify anxious thoughts by highlighting the sentences that capture your anxieties. 
• Identify any patterns or triggers behind your anxious thoughts.
• For each highlighted thought, ask yourself: “Is this thought helpful? Is it based on facts or fears?” Then, try to reframe the thought in a more balanced and encouraging way.
• Write about a few positive experiences or things you are grateful for, even if they seem small. 
• Challenge negative self-talk by questioning the evidence for and against your self-critical thoughts

There is no right or wrong way to journal. The key is to be honest with yourself and express your thoughts and feelings freely. 

A meta-analysis of 31 studies concluded that “expressive writing had a significant effect on reducing symptoms of anxiety.” The researchers emphasized “the importance of scheduling writing sessions.” Consider setting aside time each day to journal. 

Dont ruminate

When journaling, it’s possible to fall into a pattern of rumination, where you continually write about the same anxious thoughts or worries without making progress or finding relief.

To avoid rumination in journaling, try to:

• Notice when you’re stuck in a repetitive thought pattern and gently redirect your writing to more constructive topics.
• Ask yourself questions that promote insight and problem-solving, such as “What can I learn from this?” or “What steps can I take to address this concern?”
• Practice self-compassion by writing kind, understanding messages to yourself.
• Balance writing about concerns with exploring positive aspects of your life and experiences.

6. Seek Support (not reassurance)

Psychiatrist Dr Dipesh Mistry suggests reaching out “for support and understanding from friends and family.” He explains that “talking about your feelings can be incredibly therapeutic and help alleviate some of the isolation that often accompanies anxiety.” 

• Reach out to a trusted friend or family member. Talking or venting to someone you trust can provide emotional support, encouragement, a listening ear, and a sense of connection.
• Contact a mental health professional, who can provide effective strategies, coping mechanisms, personalized guidance, and, if needed, medication management. You can find a therapist or counselor through your insurance provider, online directories, or by asking your doctor for a referral.
• Find online resources that provide anxiety management tools, support groups, and educational materials. 
• Call a mental health helpline such as the CALM helpline on 0800 58 58 58 (in the UK) or one of these anxiety hotlines in the US.

If you cannot speak to someone in person, consider reaching out through text, phone call, or online chat. Additionally, helplines and support groups are available 24/7 for immediate assistance. 

You do not have to face anxiety alone. Sharing your feelings and concerns with someone you trust can provide comfort and perspective. 

7. Don’t Seek Reassurance

Seeking reassurance involves repeatedly asking others for comfort to ease anxiety. While it provides temporary relief, it reinforces the need for external validation and prevents the development of self-soothing skills necessary for tolerating uncertainty. Relying on reassurance can paradoxically maintain and worsen anxiety in the long run.

Social support involves:

1. Sharing your feelings and concerns with trusted friends, family members, or professionals
2. Engaging in positive social interactions and activities that promote a sense of connection and well-being
3. Receiving practical help, advice, or encouragement when needed

In contrast, excessive reassurance-seeking is characterized by:

1. Repeatedly asking others for reassurance about the same worries or fears
2. Relying on others to provide constant validation or certainty
3. Difficulty accepting or believing the reassurance provided

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