Ways to Calm Anxiety
Gentle tools to help you feel steady again
Anxiety can make your mind race and your body feel as if something is terribly wrong. Your heart might beat faster, your breathing may become shallow, and your thoughts can spiral into frightening possibilities.
In moments like these, it can feel as though the anxiety will never pass. But it WILL.
The techniques on this page are simple ways to help your nervous system settle and guide your mind back to the present moment. You don’t need to try them all. Just choose one that feels manageable right now.
Small steps can make a big difference.
Keep it simple
Slow Your Breathing
When anxiety rises, our breathing often becomes quick and shallow. This can make symptoms like dizziness, chest tightness, and tingling feel worse.
Slowing your breathing helps signal to your nervous system that you are safe.
Try this simple breathing pattern:
- Breathe in slowly through your nose for 4 seconds
- Hold your breath gently for 4 seconds
- Breathe out slowly through your mouth for 6 seconds
Return to the Present Moment
Ground Yourself in the Now
- 5 things you can see
- 4 things you can feel (the chair, the floor, your clothing)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Knowledge is Power
Remind Yourself What Is Happening
This is anxiety.
My body is reacting to stress.
It will pass.
Change is good
Change Your Environment
If possible, try changing your surroundings slightly.
You might:
- Step outside for some fresh air
- Walk slowly around the room (Don't pace)
- Splash cool water on your face
- Wash your hands
- Sit somewhere quieter
A small change in environment can interrupt the cycle of anxious thoughts.
5 Senses
Use Your Senses
Your senses can help calm your nervous system.
I use one or a combination of the following
- Holding a warm drink
- Wrapping myself in a blanket
- Listening to gentle music
- Lighting a scented candle or incense
- Holding a stone or crystal
1, 2, 3
Focus on Something Simple
During anxiety, your thoughts may race. Giving your mind a simple task can help interrupt that cycle.
You might try:
- Counting slowly back from 100
- Naming animals or countries alphabetically
- Reading a paragraph from a book
- Looking closely at a photograph and imagining the scene
- Playing Games
Even small distractions can help settle your nervous system.
If you were your friend
Be Kind to Yourself
Anxiety can be exhausting, and it’s easy to become frustrated with yourself when it happens.
Try to remember:
You are not weak.
You are not failing.
You are experiencing something many people go through.
Treat yourself with the same kindness you would offer a friend who was struggling.
Reach Out
When Anxiety Feels Overwhelming
- Speaking with a trusted friend or family member
- Contacting a mental health professional
- Reaching out to a crisis or support line
You don’t have to face it alone.
You got this
A gentle reminder
Anxiety often rises in waves. When it feels overwhelming, it can seem as though it will never end.
But anxiety always passes.
For now, focus only on the next slow breath.
You are safe in this moment.