Ease Your Mind: How to Tackle Anxiety Right Now

Published on 20 May 2024 at 08:25

God, we all know how much anxiety sucks. I'll be honest, the title is slightly misleading, and I don't want to give the impression that these tips will cure or fix your anxiety. Anxiety is complex. You may have an actual disorder, which we aren't qualified to help you with. If that is the case, I would strongly suggest reaching out to a professional. Even so, there are some practical tips and tricks, backed by researchers and professionals, which can help people with mild to extreme anxiety. These may help you in the moment, just so you can get at least a moment of relief to help you figure out what can be done or where to go from here. Some may help you, and some may not; it really depends on you personally. In this article, we will give you a few tips and tricks which could help you

Deep Breathing Exercises


Try the below breathing exercises, this may help you slow your breathing down which will calm you physically:

4-7-8 Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-4 times.

Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat as needed.


Grounding Techniques


5-4-3-2-1 Exercise: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps bring your focus to the present moment.

Describe Your Surroundings: Mentally describe your environment in detail, which can help distract your mind from anxiety.


Mindfulness Meditation


Guided Meditations: Use apps like Headspace or Calm for quick, guided meditations designed to reduce anxiety.

Body Scan: Close your eyes and mentally scan your body from head to toe, noting any tension and consciously relaxing those areas.


Physical Activity

Short Walk: A brief walk can help reduce anxiety by releasing endorphins and providing a change of scenery.

Stretching: Gentle stretching or yoga can help release physical tension associated with anxiety.



  • Mantras: Repeat affirmations like "I am safe," "This too shall pass," or "I can handle this" to reinforce a positive mindset.
  • Visual Reminders: Write affirmations on sticky notes and place them where you'll see them often.


Sensory Tools

Fidget Toys: Use fidget spinners, stress balls, or textured objects to engage your senses and divert your attention from anxiety.

Calming Scents: Use essential oils like lavender or chamomile for their soothing effects. You can apply them to your wrists or use a diffuser.

Environmental Adjustments

Create a Calm Space: Find or create a quiet, comfortable space where you can relax and practice your anxiety-reducing techniques.

Music and Sounds: Listen to calming music, nature sounds, or white noise to help soothe your mind.

Hydration and Nutrition

Drink Water: Sometimes, dehydration can exacerbate anxiety. Drink a glass of water to help calm your body.

Healthy Snacks: Eating a small, healthy snack can help stabilize your blood sugar and improve your mood.


Express Your Thoughts: Write down your thoughts and feelings to help process and release anxiety.

Gratitude List: List things you are grateful for to shift your focus from anxiety to positive aspects of your life.

Reach Out


  • Talk to Someone: Sometimes, talking to a friend, family member, or therapist can provide immediate relief and support.
  • Support Groups: Join online or local support groups to connect with others who understand what you're going through.



Implementing these techniques can provide immediate relief from anxiety and help you regain control over your emotions and thoughts in the moment. Remember, it's important to find what works best for you, as different strategies may have varying levels of effectiveness.


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