If you’re feeling anxious and need quick relief, you’re not alone. Steps like breathing, grounding, reassuring, moving, and connecting can help calm your mind and body.

What can I do to reduce anxiety right now?

Deep breathing 

Take a moment to sit or lie down comfortably. Breathe in slowly and deeply through your nose, then exhale gently through your mouth. Focus on the sensation of your breath. Repeat this several times.

Mindfulness and grounding

Bring your attention to the present. Notice three things you can see, three things you can hear, and three things you can touch. Even a few minutes of mindfulness or grounding can help shift your focus away from worries and is a good way to manage anxiety.

Reassure yourself

Remind yourself that anxiety and panic attacks will pass. Most episodes may only last a few minutes. It’s okay to feel anxious, but these feelings are temporary.

Move your body

Physical activity, like walking or gentle stretching, can quickly reduce anxiety by releasing endorphins. Even a short burst of movement can make a difference.

Connect with someone

Reach out to a trusted friend or use a helpline for support. Sharing how you feel can help you feel less alone and more understood.

If these techniques don’t help or your anxiety feels overwhelming, consider speaking to a healthcare professional for further support.