Feeling anxious? Simple ways to calm down
A racing heart and a busy mind? Quick things you can do right now, and small daily habits that help.
Everyone feels anxious sometimes. Your heart beats fast, your mind races and it is hard to think clearly. The good news: a few simple things can help you calm down, often in just a few minutes.
In short
- Slow breathing is the fastest way to calm your body.
- Naming what you see and hear brings your mind back to now.
- Sleep, movement and less caffeine help every day.
Try these when you feel anxious
Breathe out slowly. Breathe in for a count of four, then breathe out for a count of six. Do this for two minutes. A long breath out tells your body it is safe.
Use the 5-4-3-2-1 trick. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It pulls your mind back to the present.
Drop your shoulders. Anxiety makes us tense up. Let your shoulders fall and unclench your jaw.
Splash cold water. Cold water on your face and wrists can help you feel calmer quickly.
Step outside. A short walk in fresh air helps clear your head.
Small habits that help every day
- Sleep at the same time each night.
- Move your body: a 20-minute walk is enough.
- Have less tea and coffee, especially after lunch.
- Write your worries down before bed.
- Talk to someone you trust.
Ask for help
If anxiety stops you from sleeping, working or enjoying life, or lasts for weeks, talk to a doctor or a counsellor. It is common, and help works.
Frequently asked questions
How can I calm down quickly?
Breathe in for four and out for six, for two minutes. Then name things you can see and hear around you.
What is the 5-4-3-2-1 trick?
Naming 5 things you see, 4 you touch, 3 you hear, 2 you smell and 1 you taste, to bring your mind back to now.
Does caffeine make anxiety worse?
It can. Try having less tea and coffee, especially later in the day.
When should I see a doctor for anxiety?
If it lasts for weeks or stops you from sleeping, working or enjoying life.
