Anxiety can be overwhelming, often striking when we least expect it. I know because I've been there. That sudden rush of worry, the tightness in your chest, the racing thoughts—it can feel like you're completely out of control. But over time, I've learned that there are ways to ground yourself and regain a sense of calm. If you're in the middle of an anxious moment, here are some strategies that have helped me and many others find relief.
1. Ground Yourself with the 5-4-3-2-1 Technique
When I feel anxiety creeping in, one of my go-to techniques is the 5-4-3-2-1 grounding method. It helps me reconnect with the present moment by identifying:
5 things I can see
4 things I can touch
3 things I can hear
2 things I can smell
1 thing I can taste This exercise pulls me out of my head and into my surroundings, making the anxiety feel less overwhelming. When in doubt, focus on what’s real, not what’s in your head.
2. Practice Deep Breathing
When my heart is racing, I turn to deep breathing. The 4-7-8 breathing technique is a favorite of mine:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds. Repeating this a few times signals to my nervous system that it's okay to relax. A few deep breaths can be the difference between panic and peace.
3. Engage in Progressive Muscle Relaxation (PMR)
Tension builds in my body when anxiety strikes. I’ve learned that by tensing and then releasing different muscle groups—starting from my toes and moving up to my head—I can physically release some of that pent-up stress. It’s like telling my body, "You're safe. You can let go now." Sometimes, the best way to relax is to tense up first.
4. Use Affirmations and Positive Self-Talk
Anxiety loves to fill my mind with worst-case scenarios, so I fight back with affirmations. Saying things like "I am safe," "This feeling will pass," or "I have handled this before and I can handle it again" helps me reframe my thoughts and regain control. Your mind believes what you tell it—choose words that help, not harm.
5. Distract Yourself with a Simple Task
Anxiety thrives on overthinking, so I find it helpful to do something small and manageable—organizing my desk, counting backward from 100, or even doodling. It shifts my focus away from anxious thoughts and back to something I can control. If your mind won’t slow down, give it a different track to follow.
6. Utilize Cold Water Therapy
One trick I learned is using cold water to calm down quickly. Splashing cold water on my face, holding an ice cube, or running my wrists under cold water has an almost instant soothing effect on my body. It’s a simple yet powerful way to reset. A little shock to the system can bring you back to the present.
7. Move Your Body
Sometimes, I just need to move—taking a quick walk, stretching, or even shaking out my limbs helps release that restless energy anxiety brings. Physical movement reminds my body that I am not stuck. Anxiety says freeze; movement says fight back.
8. Reach Out for Support
Anxiety can feel isolating, but I remind myself that I don’t have to go through it alone. A quick call or text to a friend or loved one helps me feel supported and less trapped in my thoughts. You don’t have to do this alone—someone is always there to listen.
9. Engage in Visualization
When my mind is racing, I close my eyes and imagine a peaceful place—like the sound of ocean waves or the warmth of the sun on my skin. The more I engage my senses in the visualization, the more I can trick my brain into feeling safe and calm. If you can’t escape physically, escape mentally.
10. Accept and Ride the Wave
I’ve learned that fighting anxiety often makes it worse. Instead, I try to acknowledge it without judgment. Saying to myself, “I’m feeling anxious right now, and that’s okay,” helps take away some of its power. I remind myself that anxiety is temporary, and it will pass. Feelings are visitors—they come and go. Let anxiety pass through, not move in.
Final Thoughts Managing anxiety in the moment isn’t about making it disappear completely—it’s about learning how to ride the wave and come out the other side. These techniques have helped me, and I hope they can help you too. If anxiety feels like it’s taking over your life, reaching out to a mental health professional can be a great next step. You are not broken, and you are not alone.
Comments