Anxiety has a way of creeping in when we least expect it. Sometimes it arrives like a wave, and other times it hums quietly in the background of our daily lives. While anxiety is a completely normal human response—often a way our brain tries to keep us safe—it can feel overwhelming or even paralysing when it lingers too long.
The good news? There are small, effective coping techniques that you can start using right now. These strategies aren’t meant to be a cure, but they can offer relief, grounding, and a sense of control in anxious moments. Whether you’re dealing with occasional nerves or persistent anxiety, these nine practices can help bring a bit more calm to your day.
1. Practice Deep Breathing
It might sound simple, but deep breathing is one of the fastest ways to calm your body and mind. When we’re anxious, our breathing tends to become shallow and rapid, which actually makes the anxiety worse.
Try this technique: box breathing.
Inhale for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold again for 4 seconds.
Repeat this cycle for 1–2 minutes, or until you feel your heart rate begin to settle.
This technique works because it activates your parasympathetic nervous system—the part of your body responsible for relaxation.
2. Use the 5-4-3-2-1 Grounding Technique
When anxiety pulls you into a spiral of “what-ifs” or overwhelming thoughts, grounding techniques can pull you back into the present moment.
This method engages your senses to help center your awareness:
- 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
It’s a gentle way to anchor yourself in reality and get some distance from anxious thinking.
3. Move Your Body
Movement is medicine—especially for anxiety. When you engage your body, you help release pent-up energy and increase endorphins (those feel-good brain chemicals).
You don’t have to do a full workout. Try:
- Taking a brisk walk around the block
- Dancing to your favorite song
- Doing a few stretches or yoga poses
- Cleaning or organizing a small area (yes, this counts!)
Even 5–10 minutes of movement can help shift your mindset and mood.
4. Journal Your Thoughts
When your mind feels tangled with worry, journaling can be a powerful tool to untangle it.
You don’t have to be a writer. You don’t even have to make sense. Just get it out. Set a timer for 5 minutes and write freely—no filtering, no editing. You might find patterns in your thoughts, or you might just feel better having released them.
If you need a prompt, try:
“Right now, I feel anxious about…”
or
“What I wish I could say is…”
5. Limit Caffeine and Sugar
It’s tempting to reach for a coffee when you’re tired or a sugary snack when you need a quick boost—but these can actually intensify anxiety.
Caffeine stimulates your nervous system and can mimic anxiety symptoms like a racing heart or jitteriness. Sugar can cause blood sugar spikes and crashes, leading to mood swings and irritability.
Try replacing coffee with:
- Herbal teas like chamomile, lavender, or lemon balm
- Warm lemon water
- A smoothie packed with calming nutrients (banana, oats, almond butter)
This doesn’t mean giving up your favorite treats—just being mindful of how they affect your body.
6. Practice Mindfulness or Meditation
Mindfulness isn’t about clearing your mind—it’s about noticing what’s happening without judgment. And that noticing, even for a minute, can reduce anxiety.
If you’re new to meditation, start small. Try:
- Focusing on your breath for 60 seconds
- Using a guided meditation app like Insight Timer, Calm, or Headspace
- Doing a “mindful minute” by paying attention to the sounds and sensations around you
You don’t need to sit cross-legged in silence. Mindfulness can happen while washing dishes, walking, or even brushing your teeth.
7. Reach Out to Someone You Trust
Anxiety loves isolation. It tells us to withdraw, to keep quiet, to deal with it alone. But connection is one of the most powerful antidotes to anxiety.
Call or text a friend, talk to a partner, or reach out to a therapist. You don’t have to talk about your anxiety if you don’t want to—just feeling connected to someone can help.
Sometimes, even saying out loud, “I don’t need advice—I just need someone to listen” is enough.
8. Challenge Your Anxious Thoughts
Anxiety often feeds us distorted or exaggerated thoughts. “I’m going to mess this up.” “Everyone’s judging me.” “Something bad is about to happen.” Sound familiar?
Try asking yourself:
- Is this thought 100% true?
- What’s the evidence for and against it?
- What would I tell a friend who was thinking this?
- Could there be another way to look at this?
This is a form of cognitive restructuring—a key component of cognitive behavioral therapy (CBT)—and it can help you see things more clearly.
9. Create a Calm Kit
A “calm kit” is a small collection of items or practices that help you feel safe and grounded when anxiety hits. Think of it as your go-to toolkit for anxious moments.
You might include:
- A favorite calming scent (like lavender or eucalyptus)
- A stress ball or fidget item
- Headphones and a relaxing playlist
- Affirmation cards
- A soft object, like a cozy scarf or plush toy
- A written list of coping techniques (this article counts!)
Keep your kit somewhere accessible—your bag, your desk, or your nightstand.
Final Thoughts
Coping with anxiety is not about “fixing” yourself—because you’re not broken. It’s about learning how to support your nervous system, tend to your thoughts, and give yourself grace.
Start small. Pick one or two of these techniques and see how they feel. Try them in moments of calm so they’re familiar when anxiety rises. Most importantly, remember: you are not alone, and anxiety is manageable—with patience, practice, and support.