How to Reduce Anxiety Immediately: 10 Simple Techniques That Really Work
When anxiety hits, it can feel like your world is spinning out of control. Your chest tightens, your heart races, and your thoughts race faster than you can catch them. You know you need relief—but how do you calm anxiety in the moment?
The truth is, anxiety doesn’t just live in your mind. It’s a full-body experience. That’s why the most effective strategies target your nervous system, not just your thoughts.
At Salty Counseling in Salt Lake City, I help high-achieving Millennial women and LGBTQ+ individuals heal the root causes of anxiety through EMDR, somatic therapy, and nervous system regulation. But until you’re ready for therapy, these 10 tools can help you feel more grounded and in control—starting now.
1. Breathe Like Your Calm Depends on It (Because It Does)
When anxiety strikes, your breathing often becomes shallow and rapid, sending “danger” signals to your brain. Deep belly breathing flips that switch.
Here’s how to try 4-7-8 breathing:
Inhale through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale slowly through your mouth for 8 counts.
Repeat for 3–5 cycles.
This method engages your parasympathetic nervous system, reducing your heart rate and calming your body.
Related: How somatic therapy helps with anxiety
2. Ground Yourself with the 5-4-3-2-1 Technique
Anxiety pulls you into future-focused “what if” spirals. Grounding brings you back to the present moment.
Try this:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This sensory exercise helps break the cycle of racing thoughts by anchoring you in your environment.
Pro Tip: Notice five things in your surroundings that tell your brain you’re safe right now.
3. Reset Your Body with Progressive Muscle Relaxation
Anxiety often shows up as clenched jaws, tense shoulders, and tightness throughout your body. Progressive muscle relaxation helps release that tension.
Start with your feet:
Inhale and tense your muscles for 5 seconds.
Exhale and release completely.
Move upward—calves, thighs, stomach, hands, arms, face—tensing and releasing each area.
By the end, your body will feel noticeably lighter.
4. Use Cold Exposure for a Quick Nervous System Reset
Holding an ice cube, splashing cold water on your face, or placing a cold pack on the back of your neck activates the mammalian dive reflex. This slows your heart rate and calms your fight-or-flight response.
This technique is especially effective during panic attacks when you feel like your body is out of control.
5. Move Your Body to Burn Off Anxiety Energy
Anxiety floods your body with adrenaline and cortisol—stress hormones designed to prepare you for action. Gentle movement helps metabolize them.
Try:
A brisk 5-minute walk
Dancing to a favorite song
Gentle stretching, yoga, or Tai Chi
Bonus: Pair movement with slow, intentional breathing for even stronger calming effects. Find free stretching, yoga, or Tai Chi videos on YouTube.
6. Talk to Your Anxiety (Instead of Fighting It)
It’s tempting to push anxious thoughts away, but resistance often makes them louder. Instead, try compassionate curiosity:
“What is my anxiety trying to protect me from?”
“If this thought isn’t 100% true, what else could be possible?”
“What would I say to a friend feeling this way?”
This mindset shift creates space between you and your anxious thoughts, reducing their intensity.
For deeper reprocessing of anxiety patterns, consider EMDR therapy.
7. Create a Soothing Routine (and a Sensory “Calm Kit”) for Anxiety
When anxiety hits, it can be hard to think clearly. That’s why it helps to have a plan in place—a go-to routine or a physical “calm kit” stocked with items that help your body and mind feel safe.
Your soothing routine might include simple, comforting practices like:
Listening to a calming playlist
Wrapping up in a weighted blanket
Drinking a warm cup of tea or taking a warm bath
Journaling your thoughts for five minutes, or just a quick brain dump of all the things that are making you anxious.
To make it even easier, gather a few of these items into a sensory calm kit that you can keep nearby. This could include:
A weighted blanket, cozy scarf, or your favorite hoodie
Calming essential oils (like lavender or peppermint)
Noise-canceling headphones for music or nature sounds
A smooth stone, fidget ring, or other grounding object to hold
A small journal and pen for processing your thoughts
Having this kit ready—physically or even as a mental list—signals safety to your nervous system. It creates a sense of control in moments that might otherwise feel overwhelming, making it easier to self-soothe and return to the present.
8. Practice “Box Breathing” for Instant Calm
Used by Navy SEALs to stay calm under pressure, box breathing is a simple, powerful tool:
Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold again for 4 counts.
Repeat for 1–2 minutes. You may notice your mind feels clearer and your body more relaxed.
9. Shift Your Focus with a Grounding Object or Mantra
Hold a grounding object (like a textured stone) or repeat a calming mantra to redirect your attention away from anxious thoughts.
Examples of mantras:
“I am safe in this moment.”
“This feeling will pass.”
“I can handle what comes next.”
10. Limit Stimulants and Screen Time During High-Anxiety Moments
Caffeine, sugar, and endless scrolling can heighten anxiety symptoms. In moments of high stress, give your nervous system a break:
Swap coffee for herbal tea.
Set your phone aside and step outside for fresh air.
Focus on one small, grounding activity like watering plants or washing your hands with warm water.
When to Get Professional Support
Quick strategies can help in the moment, but if anxiety feels like it’s running your life, it’s time for a deeper approach.
At Salty Counseling, I help women and queer individuals heal anxiety at its root—not just manage symptoms. Through EMDR, somatic work, and nervous system regulation, we work together to reprocess stuck patterns so you can feel calm, clear, and in control again.
You don’t have to keep “pushing through.” You deserve real healing.
Ready to Break Free from Anxiety?
I offer trauma-informed therapy in Salt Lake City to help you move beyond anxiety and step into a life that feels grounded and spacious.
