Anxiety can be overwhelming. However, techniques like deep breathing exercises or visualization can be used to help you calm down quickly.

Anxiety can strike at any moment, leaving you feeling overwhelmed and distressed. Whether you have an anxiety disorder or are experiencing situational anxiety, there are many ways to manage your symptoms and find relief.

Although it may take time, gradually incorporating techniques that provide relief and a sense of safety can help you better manage your symptoms.

If you become anxious or notice an increase in the severity of your symptoms, effective techniques that may help reduce your symptoms include:

Deep breathing exercises

Overwhelming anxiety or stress may lead to symptoms associated with panic attacks, such as shortness of breath or chest pain. If you experience these symptoms, it may help to pause and inhale deeply for relief.

Deep breathing is one of the simplest and most effective ways to calm down. The 4-7-8 breathing technique can help slow your heart rate and promote relaxation.

To try this technique:

Inhale for 4 seconds.
Hold your breath for 7 seconds.
Exhale for 8 seconds.
Repeat until you begin to feel calmer.

Naming what you’re feeling

When you’re experiencing an anxious moment, you may not realize what’s going on until you’re really in the thick of it.

Recognizing anxiety for what it is — a non-permanent state that doesn’t always reflect reality — may help you calm down quicker.

“Name that this is anxiety — not reality — and that it will pass,” said Kim Hertz, a psychotherapist at New York Therapy Practice. “When you are in a heightened state of anxiety, you want to disrupt that cycle, and for some people, thought-stopping techniques are effective and as simple as saying ‘stop’ to the internalized messaging that heightens anxiety.”

In other words, consider recognizing that what you’re feeling is anxiety and talking yourself through it.

Naming your sensations and feelings may help you step away from them.

The 5-4-3-2-1 coping technique

When you’re overwhelmed with anxiety, the 5-4-3-2-1 grounding technique could help calm your thoughts down.

Here’s how it works:

Five: Look around the room, then name five things you see around you. These can be objects, spots on the wall, or a bird flying outside. The key is to count down those five things.
Four: Next, name four things you can touch. This can be the ground beneath your feet, the chair you’re sitting in, or your hair that you run your fingers through.
Three: Listen quietly, then acknowledge three things you can hear. These can be external sounds, like a fan in the room, or internal sounds, like the sound of your breathing.
Two: Note two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding.
One: Notice something you can taste inside your mouth. Maybe that’s the lipgloss you’re wearing.

This technique works best if you pair it with deep, slow breathing.

Trying the “File It” mind exercise

If racing thoughts are keeping you awake at night or causing distress during the day, try the “File It” technique.

Imagine a filing cabinet and mentally assign each thought to a file. Acknowledge the importance of the thought, then consciously set it aside to be dealt with later.

Getting some physical activity

Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, can help reduce anxiety by increasing your heart rate and releasing endorphins.

Focus on your breathing as you move to further promote relaxation.

Thinking about something funny

Visualizing a humorous moment or watching a funny video can help alleviate anxiety by triggering positive emotions and reducing stress hormones.

According to a review from 2023, humor may influence your physical and mental well-being as it can significantly impact your:

mood
attitude
judgment
perception

However, more research is needed to support the long-term benefits of using humor as a therapeutic approach.

Distracting yourself

If you become overwhelmed or experience symptoms of a panic attack, finding a temporary distraction can help break the cycle of anxious thoughts.

Engage in a low-stress activity that you enjoy, such as listening to calming music, reading a book, or working on a hobby. Focusing on something pleasurable can provide relief and help you regain a sense of control.

Taking a cold shower

Splash cold water on your face or take a cold shower to trigger the mammalian dive reflex, which can help slow your heart rate and promote a sense of calm.

This technique tricks your body into thinking you’re diving underwater, leading to a physiological response that can help reduce anxiety.

Identifying triggers and practicing self-care

Keep a diary to identify situations or experiences that trigger your anxiety.

Once you’ve identified your triggers, try to focus on developing a plan to manage them, such as preparing for social interactions or establishing boundaries.

Incorporating self-care routines, such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.

Considering professional support

If your anxiety is persistent and significantly impacting your daily life, consider seeking the support of a mental health professional. Many types of therapy can help with managing anxiety and the occurrence of panic attacks, which stem from overwhelming symptoms of anxiety.

Some of the therapy approaches you could consider include:

cognitive behavioral therapy (CBT)
dialectical behavioral therapy (DBT)
internal family systems (IFS)
emotional freedom therapy with tapping (EFT)
eye movement desensitization reprocessing (EMDR)
virtual reality exposure therapy

Let’s recap

With the right tools and techniques, reducing anxiety in the moment is possible. Incorporating strategies such as deep breathing, grounding exercises, or physical activity into your coping toolkit may help you relieve anxiety symptoms.

For additional resources, consider reaching out to:

If your anxiety is severe or persistent, don’t hesitate to reach out to a mental health professional for additional support.

Celan P. (2021). Personal Interview.
Hertz K. (2021). Personal Interview.
Connor M, et al. (2023). The effect of acute exercise on state anxiety: A systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10459808/
Inan G, et al. (2019). The impact of 3 different distraction techniques on the pain and anxiety levels of children during venipuncture. https://journals.lww.com/clinicalpain/abstract/2019/02000/the_impact_of_3_different_distraction_techniques.5.aspx
Kyriakoulis P, et al. (2021). The implications of the diving response in reducing panic symptoms. https://pmc.ncbi.nlm.nih.gov/articles/PMC8667218/
Magnon V, et al. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. https://pmc.ncbi.nlm.nih.gov/articles/PMC8481564/
Maples-Keller JL, et al. (2019). The use of virtual reality technology in the treatment of anxiety and other psychiatric disorders. https://pmc.ncbi.nlm.nih.gov/articles/PMC5421394/
Meredith GR, et al. (2020). Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: A scoping review. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02942/full
Stone E. (2021). Personal Interview.
Straiton D. (2021). Personal Interview.
Sultanoff S. (2021). Personal Interview.
Sun X, et al. (2023). The impact of humor therapy on people suffering from depression or anxiety: An integrative literature review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10498079/

This article originally appeared on PsychCentral. © 2025 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment.

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