Anxiety Relief: Fast Calming Tools, Lifestyle Shifts, and When to Get Help

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This article talks about depression, self-harm, or suicide. If you are experiencing a mental health crisis or are thinking about harming yourself or others, contact the 988 Suicide & Crisis Lifeline (call, text, or chat) for 24/7 confidential support, call 911, or go to the nearest emergency department. If you are LGBTQ+ and experiencing suicidal thoughts, you can reach the Trevor Project at www.thetrevorproject.org/get-help/

Anxiety can feel overwhelming and unpredictable. While therapy and medication can be important parts of treatment, there are also tools you can use on your own. Some offer fast relief in the moment, while others help prevent it or lower anxiety over time. With practice, these strategies can bring more steadiness and ease into your daily life.

How to calm anxiety in the moment

Some of the most helpful ways for relieving anxiety are ones that tend to work right away. Mindfulness and grounding practices, like focused breathing, can help ease anxious feelings.

“The goal isn’t to erase anxiety, because that’s not realistic. Instead, the goal is to live with anxiety in a way that no longer steals our peace or power.”

– Nicole Morris, DNP, PMHNP-BC, Grow Therapy Provider

These techniques can be especially helpful if you live with anxiety or post-traumatic stress disorder (PTSD). They give you tools you can use right when you need them in the moment. While they won’t erase what you’re feeling, they can help you feel more present in the moment and safer in your body.

Note: Support from a licensed medical professional is always advised if you’re experiencing ongoing or extreme anxiety, severe PTSD symptoms, or panic attacks.

Meditation

Meditation can help you feel like the volume has been turned down in your mind. For example, thoughts that used to go a mile a minute are slowing down significantly. If you’ve never meditated before, here’s a step-by-step guide for a short, five-minute session:

1. Find a comfortable space to sit or lie down. You don’t need to sit on a cushion or be cross-legged, just be comfortable so you can relax.
2. Set a timer for five minutes.
3. Close your eyes to reduce distractions and begin breathing in and out normally.
4. Focus on your breath. Pay attention to the sensation of your breath moving in and out of your body, and of your chest rising and falling.
5. Know that your mind will wander, and this is a normal part of the process. When it does, gently redirect your attention back to your inhalations and exhalations.

Meditation for anxiety isn’t about reaching some perfect, enlightened state or having a blank mind. It’s about developing skills to be present and observe your thoughts instead of getting lost in them. “It’s about learning to witness your thoughts without fear,” says Morris. “Even five minutes of stillness builds the emotional resilience needed to meet anxiety with presence instead of panic.”

Mindfulness

Mindfulness is a powerful tool for managing stress, improving sleep, and enhancing overall well-being. However, some people find mindfulness difficult to master. There are many reasons this may be the case. Some individuals struggle with uncertainty and find it hard to accept that things may not always be clear-cut.

For many beginners, one of the biggest barriers is expecting instant results and getting discouraged when they don’t see immediate changes in their mood or outlook. The reality is that mindfulness takes repeated practice and consistent effort over time.

Research shows that many people focus on what they want things to be rather than accepting them as they are, even if they evoke negative emotions. Mindfulness requires patience, determination, and the courage to confront fears. It’s common to feel nervous about examining personal struggles, which can be a major barrier to mindfulness and getting to a place of positive emotions.

The first step towards mindfulness is incorporating it into daily small tasks. Rather than changing your entire routine, try one of the following mindfulness exercises.

1. Mindful eating habits: Mindful eating encourages you to slow down and truly experience your meals, helping you reconnect with your body’s hunger and fullness cues. By eating without distractions and savoring each bite, you can cultivate a healthier, more enjoyable relationship with food.
2. Mindful listening exercise: Mindful listening means giving someone your full attention and being truly present in the moment. By focusing on their words, tone, and body language without judgment or distraction, you can foster deeper understanding and more meaningful connections.
3. Mindful awareness exercise: Mindful awareness helps you ground yourself in the present by tuning into your senses and surroundings. By consciously noticing what you see, hear, and feel, you can calm your mind, reduce anxiety, and strengthen your focus on the here and now.
4. Mindful stretching: Mindful stretching combines gentle movement with awareness to help you connect with your body and release tension. By focusing on your breath and how each stretch feels, you can enhance flexibility, reduce stress, and cultivate a deeper sense of physical and mental balance.
5. Mindful appreciation journal: A gratitude practice can improve our overall well-being and cultivate a positive mindset. A mindful appreciation journal is a great way to record things we’re grateful for on a daily basis. To get started, use a smart device, bullet journal, or a piece of paper and write down a few things you’re thankful for daily. You can also reflect on these things during your mindful breathing practice.

The 333 Method

If your mind is racing, the 333 Method can help you feel grounded in the present moment. Instead of getting stuck in the past or worried about the future, this strategy brings your attention back to what’s right in front of you. It’s a simple practice, but one that can remind you: right now, you are safe. To try it, look around and name:

• Three things you see – A pen on your desk, a tree in the distance, or a picture on the wall
• Three things you hear – Birds singing, the hum of a fan, or people talking
• Three moving parts of your body – Move your head from side to side, wiggle your toes, or relax your hands

Deep breathing techniques

Deep breathing techniques can help regulate your nervous system and decrease symptoms of anxiety. It’s one of the fastest ways to tell your body you’re okay. The more you practice these techniques, the more you can rely on them when anxiety feels overwhelming. Below are a few deep breathing techniques to try.

Box breathing

Box breathing (also known as square breathing) requires you to focus on your breath instead of anxious thoughts. This involves inhaling, holding, exhaling, and holding again for equal counts, like tracing the four sides of a square in your mind.

This helps calm physiological symptoms of anxiety such as rapid breathing, racing heart rate, and sweating. Box breathing is “a quiet but powerful way to tell your nervous system: you are safe,” says Morris.

Belly breathing

This technique, also known as diaphragmatic breathing, can help calm your nervous system by activating the body’s natural relaxation response. It’s easy to use anywhere and can be surprisingly powerful when anxiety throws off your breathing or heart rate.

When you’re anxious, your breathing often shifts into your chest, becoming shallow and quick. Belly breathing helps reverse that pattern. By shifting your breath lower into your diaphragm, you signal to your body that you’re safe. This slows your heart rate, eases tension, and helps you feel more grounded in the moment.

Here’s how to try it:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and one on your belly.
3. Take a slow breath in through your nose. Try to send the air into your belly. (The hand on your stomach should rise more than the one on your chest.)
4. Exhale gently through your mouth, allowing your belly to fall.
5. Repeat for a few minutes, letting your breath be slow and steady.

Note: If breathing exercises increase your discomfort, it’s okay to stop. You can try a grounding technique or work with a therapist to find what feels right for you.

4-7-8 breathing

The 4-7-8 breathing control, which is based on an ancient yogic technique called pranayama, aims at reducing anxiety and facilitating easier sleep.

How to do 4-7-8 breathing, step-by-step:

1. Breath in through your nose for a count of four
2. Hold your breath and count up to seven
3. Breathe out through the mouth while making a whooshing sound. Count up to eight
4. Repeat the cycle four times

The effect may be subtle initially, but it becomes more profound as you continue practicing. For optimal results, you need to perform the procedure twice a day, according to experts.

Lion’s breath breathing

In the lion’s breath technique, you mimic the roar of a lion. Though mostly used as a yoga breathing technique, lion’s breath is also effective in reducing tension, which may help release tension and encourage fuller exhalations.

When performing this yogic breathing technique, you sit on the floor or a chair and place your hands on your knees. You then stick out your tongue and make a roar as you exhale.

How to do the lion’s breath breathing exercise, step-by-step:

1. Kneel and lean backward such that your hips rest on your heels
2. Tilt your head back and lean forward. Take a large, slow nasal breath
3. Hold for a few seconds. Open your mouth and let your tongue stick out farther from your mouth
4. Breathe out forcefully while roaring
5. Repeat the procedure several times until you feel calmer

Resonant breathing

Resonant breathing for anxiety involves breathing slowly, usually four to seven breaths per minute. The technique may help reduce stress, regulate blood pressure, maximize heart rate variability, and improve mood. You can perform resonant breathing in three main steps.

How to do resonant breathing, step-by-step:

1. Inhale through your nose and count six. Your breathing should be slower than normal
2. Take about six seconds to exhale. Exhale slowly without forcing the air out.
3. Repeat the procedure until you calm down

Sitali breath

Sitali is a type of yogic breathing often described as cooling and refreshing, helping some people feel calmer. To practice the Sitali breathing technique, you curl the sides of your tongue and inhale through the mouth. You can purse your lips if you can’t curl your tongue.

How to do Sitali breath, step-by-step:

1. Sit with your legs crossed or any other comfortable posture. Let your shoulders relax, soften your belly, and straighten your spine.
2. Take two or three preparatory breaths. Then, roll your tongue into a tube or taco and stick it out. Purse your lips to form an “o” shape if you can’t roll your tongue.
3. Take a deep inhale through the rolled tongue or pursed lips as if breathing through a tube. Let your lungs fill.
4. Shut your mouth and release the air slowly through the nose.
5. Repeat the process until you achieve a cooling effect.

Progressive muscle relaxation (PMR)

If anxiety shows up as physical tension for you, progressive muscle relaxation (PMR) can help ease the symptoms. It’s a “tense and release” technique that teaches your body how to relax on command. Here’s how to do it:

1. Get into a comfortable position, like sitting or lying down
2. Start with your toes and move all the way up through your body to your head
3. As you move through each part of your body, tense your muscles in that part for 5-10 seconds and then let the tension go
4. Letting out a soft sigh as you relax can deepen the release.
5. Once you are done, you can tense and release all of the muscles in your body at once, and then take a few minutes to notice how your body feels

Note: If you have chronic pain, recent injury, or trauma-related tension, try PMR gently or skip any areas that feel uncomfortable.

Journaling

Journaling is another technique that can be helpful for anxiety. This can include:

• Writing in a journal or diary
• Freewriting
• Doodling
• Keeping a gratitude journal
• Doing a “brain dump” of your anxious thoughts

Whatever form it takes, there are no rules. Journaling for anxiety is all about getting out your thoughts so that they have a little distance from you.

“Journaling creates distance between who you are and what you feel,” Morris describes. “When you write your thoughts down, they lose their grip. The act of writing offers what anxiety cannot: space, clarity, and choice.”

These are quick prompts to get your journaling practice started:

• What’s worrying me right now?
• What is within my control?
• What am I grateful for?
• What are some of my anxiety triggers?
• If my anxiety could talk, what would it say?

Other self-care and sensory activities

Small, intentional acts of self-care can help you feel more grounded when anxiety starts to build. These activities give you a way to reconnect with your body and calm your nervous system. Some ideas to try include:

• Setting boundaries like leaving a gathering when you start feeling drained, giving yourself a bedtime, or saying “no” to the extra volunteer opportunity.
• Digital detoxing and taking some time away from social media
• Carry a grounding object with you, such as a rock or stone in your pocket, a fidget toy, or a soft object
• Consider focusing on textures in your environment during anxious movements. This can be a soft blanket, the feel of your fingers touching each other, or the feel of the air on your skin
• Engage in an experience that awakens the senses, like splashing cold water on your face or taking a big whiff of a bag of coffee

Lifestyle changes that can relieve anxiety

Taking care of your body is one of the best ways to support your mental health. What you eat, how you move, and how well you rest can all impact your anxiety. These lifestyle changes may not fix everything, but they can help you feel more balanced and in control. These changes don’t have to happen all at once. Starting small and being kind to yourself can lead to big shifts over time.

“We cannot separate the mind from the body—they’re two expressions of the same life force,” says Morris. “Nourishing food and daily movement help stabilize your nervous system from the inside out.”

Exercise

Numerous studies show the connection between physical exercise and decreased anxiety. There are several reasons for this. One reason is that exercise releases “feel-good” hormones like endorphins, serotonin, and dopamine. Another is that exercise helps with overall nervous system regulation and balanced mood.

Engaging in any exercise that you like is all it takes. What matters most is finding something you enjoy. That way, you’re caring for your mind and body at the same time. Some common exercises people enjoy are:

• Walking
• Running
• Weight lifting
• Swimming
• Yoga
• Dancing

Nutrition and diet

What you eat can affect how you feel. Eating a balanced, healthy diet is important for mood, including anxiety. Eating meals in a way that feels right for you can help keep your energy steady and support your mood.

And although it doesn’t directly cause anxiety, these shifts can contribute to the intensity of anxious symptoms. You don’t need to start a completely new diet to feel better. Just a few thoughtful choices can support your mood and energy.

Sleep

Anxiety and sleep often affect each other. When you don’t sleep well, anxiety can feel worse.
And when you’re anxious, it can be harder to fall or stay asleep.

Simple habits like going to bed at the same time and having a calm bedtime routine can make a big difference. If sleep is still hard, therapy like cognitive behavioral therapy for insomnia (CBT-i) can help. It teaches you how to build better sleep patterns and work through the anxiety that might be keeping you up.

Reducing alcohol and caffeine intake

What you put in your body can impact your mental and physical health. Reducing alcohol and caffeine can help with a more balanced mood and your body’s ability to regulate stress.

Caffeine can stimulate the nervous system and cause symptoms that mimic anxiety, like restlessness and a racing heart. While it may bring you a short boost of energy, cutting back can help reduce the physical symptoms that make anxiety feel worse.

Alcohol might feel calming at first, but it can lead to a rebound effect, increasing anxiety later. It also disrupts sleep quality, which directly affects mental health, too.

Spending time in nature

Have you ever noticed that your anxiety decreases if you get out of the house for a little fresh air? Spending time in nature can lift your mood, support focus, and help you feel more grounded. What counts as spending time in nature? There are many options, including:

• Gardening
• Going for a short walk in the neighborhood
• Hiking
• Sitting out in the sun
• Going to the park

“Nature demands nothing and offers everything,” says Morris. “It regulates the nervous system without instruction.”

When to get professional help for anxiety

Is anxiety interfering with your daily life? Maybe it’s making it harder to focus, disturbing your sleep, or causing physical symptoms like a racing heart or dizziness. If so, it may be time to talk to a therapist.

Talking to a therapist

A licensed therapist can help you explore and understand these feelings and develop personalized ways for you to manage them. You don’t have to navigate it alone. Help is out there, and relief is possible. If you’re unsure where to start, consider taking an anxiety quiz to get some insight into your symptoms.

Treatment options for anxiety

There’s good news: anxiety is highly treatable. Depending on your symptoms and goals, you might benefit from therapy, medication, or both. Lifestyle habits like sleep, movement, and mindfulness also play a big role in feeling better. There are a few different types of therapies that can help reduce your anxiety.

These include, but are not limited to:

• Cognitive behavioral therapy (CBT)
• Exposure therapy
• Acceptance and commitment therapy (ACT)

Each offers a different approach to managing symptoms, and the right fit will depend on your needs and goals. The best treatment is the one that feels safe, sustainable, and supportive for you.

How support systems help with anxiety

Having people you trust can make a big difference in finding relief from anxiety. When you feel safe, heard, and supported, it can lower your stress levels and help you feel less alone in what you’re going through.

Support doesn’t always mean fixing the problem. Sometimes it’s just about having someone sit with you during a hard moment. Whether it’s opening up to a loved one, leaning on a therapist, or connecting with people who truly get it, being supported helps regulate your nervous system and reminds you that you’re not facing this alone.

Talking to friends and family

Talking about how you’re feeling with a friend or family member can bring relief, clarity, and validation. Putting words to your experience helps ease shame and creates space for more connection, even if you’re not sure exactly what to say.

If starting the conversation feels awkward or scary, try something simple like:

• “I’ve been feeling anxious a lot lately, and I’m not sure why.”
• “I don’t need advice, just someone to listen.”
• “Can I talk to you about something that’s been on my mind?”

You don’t have to share everything at once. Even small conversations can build deeper understanding and support over time. If you’re still not sure how to start the conversation, there are many ways to talk about anxiety with someone you trust.

Joining support groups

Support groups offer a space to connect with others who are navigating similar challenges. Whether online or in person, they can help normalize your experience and reduce the isolation that often comes with anxiety. A support group can offer meaningful benefits such as:

• Learning new tools or insights
• Access to safe spaces to practice openness and connection
• Hearing others who share your struggles

While it can feel consuming, anxiety doesn’t have to dictate your life. Even brief moments of mindfulness or self-care can help you feel calmer. Don’t delay in seeking relief. If you’re looking for personalized support from a licensed therapist, reach out today to take your first step toward peace and balance.

Frequently asked questions

Does anxiety go away on its own?

Some situational anxiety may improve on its own, especially when tied to a short-term stressor. But if anxiety is persistent or interferes with daily life, support can help prevent it from becoming more severe.

What makes anxiety worse?

Anxiety can feel worse if you try to ignore it, overthink, or rely on unhealthy coping habits like alcohol or excessive screen time. Common triggers include caffeine, poor sleep, and overstimulation, such as social media usage. The causes of anxiety can also run deeper, like past trauma or chronic stress. Learning more about what’s behind your symptoms can be an important first step.

What is the 3-3-3 rule for anxiety?

The 333 rule is a grounding strategy that brings you back to the present moment. Look around and name three things you see, three things you hear, and three parts of your body you can move. It’s a simple, powerful way to calm racing thoughts.

How can I relieve anxiety fast?

To relieve anxiety fast, try grounding techniques like the 333 method, deep breathing, or stepping outside for fresh air. Even a few minutes of stillness or movement can help reset your nervous system.

These techniques can help, but ongoing or severe anxiety is best handled with support from a mental health professional.

What works immediately for anxiety?

Immediate relief techniques for anxiety depend on what your nervous system needs. Things to try include:

• Box breathing
• Belly breathing
• Grounding exercises like the 5-4-3-2-1 method
• Going for a walk
• Talking to a supportive friend or family member
• Playing with a pet

These help regulate your nervous system and ease the intense symptoms of anxiety in the moment.

How can I live better with anxiety?

Overcoming anxiety includes engaging in self-care activities  like:

• Building daily habits like movement
• Mindfulness
• Journaling
• Setting boundaries

These can help reduce symptoms. Therapy and medication may also play a key role depending on your needs.

What helps anxiety naturally?

These lifestyle changes support both your mind and body in managing anxiety. These practices work best with consistency, and it’s okay to take it one day at a time. Things you can do to help anxiety include:

• Regular exercise
• A nutrient-rich diet
• Consistent sleep
• Mindfulness practices
• Spending time in nature

Why do anxious thoughts increase when I’m trying to sleep?

Anxious thoughts tend to become louder during nighttime when there are fewer distractions. Other factors, such as poor sleep hygiene and fatigue, can cause anxiety that occurs during the night.

Why am I experiencing difficulty breathing when I feel anxious or panicky?

When you are anxious, your body starts the fight or flight response, which is responsible for the shortness of breath you experience. Slow-paced mindful breathing, while feeling short of breath, can help alleviate the discomforting feeling. If your shortness of breath doesn’t improve, comes on suddenly, or includes chest pain, dizziness, or fainting, seek medical attention right away.

When should I seek professional help for my anxiety?

When your anxiety symptoms start to interfere with your ability to complete tasks for work or school, or if your relationships are beginning to be negatively impacted, it might be time to reach out to a mental health professional. A combination of therapy and, when appropriate, medication management can support more positive mental health outcomes.