How can I calm anxiety quickly?

When anxiety rises, these practical strategies can help you find steadiness in the moment while building longer-term emotional strength.

Grounding Through Your Senses

Your senses offer reliable anchors when anxiety feels overwhelming:

  • Feel your feet connecting with the ground

  • Notice the texture and temperature of what's around you

  • Focus on steady, rhythmic breathing

Moving with Intention

Simple movements can help shift your energy:

  • Take a slow, mindful walk

  • Stretch gently, especially areas holding tension

  • Use rhythmic movements like swaying or tapping

Engaging Your Mind Constructively

Direct your attention in ways that build steadiness:

  • Name what you see around you

  • Count backwards from 100 by 7s

  • Recall a memory that brings you strength

Working with Emotional Waves

Remember that anxiety, like waves, naturally rises and falls:

  • Notice the rhythm of your experience

  • Trust that intense feelings will shift

  • Stay curious about what you're learning

Building Long-Term Resilience

Each time you work with anxiety, you're developing greater emotional capacity. Consider these practices for ongoing growth:

  • Keep a record of strategies that work for you

  • Share your experiences with trusted others

  • Celebrate small steps in building your skills

Remember, learning to calm anxiety isn't about eliminating the experience - it's about developing tolerance and creating a stronger relationship with your emotional life. Each practice session builds your capacity for handling future challenges with greater confidence.

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