In today’s fast-paced world, it is common to experience moments of anxiety or stress. Whether it iswork 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 tomanage and alleviate symptomsis 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 ananxiety 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.
Box breathing
To practice box breathing:
This rhythmic pattern helps regulate breathing and calm the mind.
Diaphragmatic breathing
To practice diaphragmatic breathing:
Take five breathing
Rachel Richardsdescribes another breathing technique that she claims is effective for calming down anxiety quickly:
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 inuniversity students, having a positive effect on their heart rates and cortisol levels.
Furthermore, a review of13 studiesfound 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.
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 suggestsbuilding a coping kit. This could include:
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 postoperativeadult patientsand inchildren“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:
Researchfound that changing the content of unhelpful thoughts usingcognitive restructuringreduced 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.
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:
Two systematic reviews concluded that PMR is effective in reducing anxiety inadults, includingduring 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 likeSuperchill).
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.”
grounding techniques
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.
The goal is to move your body in a way that feels manageable and enjoyable. By exercising regularly, you will:
One study reviewed97 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:
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 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.
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.
Ameta-analysisof 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 componentswere found to be more effectivethan 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.
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.
the vicious cycle of anxiety
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.
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.
An illustration demonstrating how to reverse the cycle of anxiety: By employing techniques like cognitive reframing, mindfulness, and confronting the feared situation, we can disrupt the cycle of worry, physical symptoms, and avoidance, thereby promoting resilience and recovery.
4. Two-Chair Dialogue for Self-Interruption
The two-chair dialogue for self-interruption is a powerful therapeutic technique used inemotion-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:
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
There is no right or wrong way to journal. The key is to be honest with yourself and express your thoughts and feelings freely.
Ameta-analysisof 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.
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:
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.”
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.
References
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Olivia Guy-Evans, MSc
BSc (Hons) Psychology, MSc Psychology of Education
Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.
Saul McLeod, PhD
BSc (Hons) Psychology, MRes, PhD, University of Manchester
Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.
Haddi BrowneMental Health Writer, Mental Health Researcher, ProofreaderEducation BSc (Hons) Psychology, MSc Mental Health StudiesMiss Haddi Browne is a freelance mental health writer and proof-reader with over seven years of experience working as a professional researcher with a diverse range of clients across the lifespan, including young adults with post-traumatic stress disorder (PTSD) and depression.
Haddi BrowneMental Health Writer, Mental Health Researcher, ProofreaderEducation BSc (Hons) Psychology, MSc Mental Health Studies
Haddi Browne
Mental Health Writer, Mental Health Researcher, Proofreader
Education BSc (Hons) Psychology, MSc Mental Health Studies
Miss Haddi Browne is a freelance mental health writer and proof-reader with over seven years of experience working as a professional researcher with a diverse range of clients across the lifespan, including young adults with post-traumatic stress disorder (PTSD) and depression.
