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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 89 (from laksa139)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa089.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly\')), getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly","crawl_time":1776786289,"first_indexed_time":1624462355,"http_code":200,"src_unparsed":"com,psychcentral!\/anxiety\/how-to-reduce-anxiety-quickly s443","src_root_hash":"16330228191540156489","history_drop_reason":null,"meta_title":"Reduce Anxiety Now: How to Calm Down Quickly","meta_descriptions":["Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment."],"attrs_boilerpipe_text":"Anxiety can be overwhelming. However, techniques like deep breathing exercises or visualization can be used to help you calm down quickly.\nAnxiety 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.\nAlthough it may take time, gradually incorporating techniques that provide relief and a sense of safety can help you better manage your symptoms.\nIf you become anxious or notice an increase in the severity of your symptoms, effective techniques that may help reduce your symptoms include:\nOverwhelming anxiety or stress may lead to symptoms associated with\npanic attacks\n, such as shortness of breath or chest pain. If you experience these symptoms, it may help to pause and inhale deeply for relief.\nDeep breathing is one of the simplest and most effective ways to calm down. The 4-7-8 breathing technique can\nhelp slow your heart rate\nand promote relaxation.\nTo try this technique:\nInhale for 4 seconds.\nHold your breath for 7 seconds.\nExhale for 8 seconds.\nRepeat until you begin to feel calmer.\nWhen you’re experiencing an anxious moment, you may not realize what’s going on until you’re really in the thick of it.\nRecognizing anxiety for what it is — a non-permanent state that doesn’t always reflect reality — may help you calm down quicker.\n“Name that this is anxiety — not reality — and that it will pass,” said\nKim Hertz\n, 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.”\nIn other words, consider recognizing that what you’re feeling is anxiety and talking yourself through it.\nNaming your sensations and feelings may help you step away from them.\nWhen you’re overwhelmed with anxiety, the 5-4-3-2-1\ngrounding technique\ncould help calm your thoughts down.\nHere’s how it works:\nFive:\nLook 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.\nFour:\nNext, name four\nthings 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.\nThree:\nListen 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.\nTwo:\nNote two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding.\nOne:\nNotice something you can taste inside your mouth. Maybe that’s the lipgloss you’re wearing.\nThis technique works best if you pair it with deep, slow breathing.\nIf racing thoughts are keeping you awake at night or causing distress during the day, try the “File It” technique.\nImagine 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.\nEngaging in any kind of physical activity, from a 5-minute walk to a gym workout,\ncan help reduce anxiety\nby increasing your heart rate and releasing endorphins.\nFocus on your breathing as you move to further promote relaxation.\nVisualizing a humorous moment or watching a funny video can help alleviate anxiety by triggering positive emotions and reducing stress hormones.\nAccording to a\nreview from 2023\n, humor may influence your physical and mental well-being as it can significantly impact your:\nmood\nattitude\njudgment\nperception\nHowever, more research is needed to support the long-term benefits of using humor as a therapeutic approach.\nIf you become overwhelmed or experience symptoms of a panic attack, finding a\ntemporary distraction\ncan help break the cycle of anxious thoughts.\nEngage 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.\nSplash 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.\nThis technique tricks your body into thinking you’re diving underwater, leading to a physiological response that can\nhelp reduce\nanxiety.\nKeep a diary to identify situations or experiences that trigger your anxiety.\nOnce you’ve identified your triggers, try to focus on developing a plan to manage them, such as preparing for social interactions or establishing boundaries.\nIncorporating\nself-care routines\n, such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.","attrs_markdown":"- Conditions\n  Featured\n  \n  [All](https:\/\/www.psychcentral.com\/conditions)\n  \n  - [Addictions](https:\/\/www.psychcentral.com\/addictions)\n  - [Anxiety Disorder](https:\/\/www.psychcentral.com\/anxiety)\n  - 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[Do I Need Therapy Quiz?](https:\/\/www.psychcentral.com\/quizzes\/therapy-quiz)\n  - [Domestic Violence Screening Quiz](https:\/\/www.psychcentral.com\/quizzes\/domestic-violence-quiz)\n  - [Emotional Type Quiz](https:\/\/www.psychcentral.com\/quizzes\/emotional-type-quiz)\n  - [Loneliness Quiz](https:\/\/www.psychcentral.com\/quizzes\/loneliness-quiz)\n  - [Parenting Style Quiz](https:\/\/www.psychcentral.com\/quizzes\/parenting-style-quiz)\n  - [Personality Test](https:\/\/www.psychcentral.com\/quizzes\/personality-quiz)\n  - [Relationship Quiz](https:\/\/www.psychcentral.com\/quizzes\/love-quiz)\n  - [Stress Test](https:\/\/www.psychcentral.com\/quizzes\/stress-test)\n  - [What's Your Sleep Like?](https:\/\/www.psychcentral.com\/quizzes\/sleep-quiz)\n- Resources\n  Treatment & Support\n  \n  - [Find Support](https:\/\/www.psychcentral.com\/program\/how-to-find-mental-health-support)\n  - [Suicide Prevention](https:\/\/www.psychcentral.com\/lib\/suicide-prevention-hotline-number)\n  - [Drugs & Medications](https:\/\/www.psychcentral.com\/drugs\/drugs)\n  - [Find a Therapist](https:\/\/care.healthline.com\/find-care\/specialty\/mental-health-professional?&utm_source=pc&utm_medium=editorial&utm_campaign=mentalwellbeing&utm_content=textwidget&utm_term=homepage-resources&redirected=true)\n\nSubscribe\n\n[Anxiety](https:\/\/www.psychcentral.com\/anxiety)\n\n- [Quiz](https:\/\/www.psychcentral.com\/quizzes\/anxiety-quiz)\n- [Symptoms](https:\/\/www.psychcentral.com\/anxiety\/anxiety-disorders)\n- [Causes](https:\/\/www.psychcentral.com\/anxiety\/causes-of-anxiety-disorders)\n- [Treatment](https:\/\/www.psychcentral.com\/anxiety\/generalized-anxiety-disorder-treatment)\n- [Find Support](https:\/\/www.psychcentral.com\/program\/how-to-find-mental-health-support)\n\n# 10 Effective Ways to Reduce Anxiety Quickly\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/reviewers\/joslyn-jelinek-lcsw) — Written by [Simone Marie](https:\/\/www.psychcentral.com\/authors\/simone-scully) —  Updated on November 18, 2024\n\n- [Deep breathing](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#deep-breathing)\n- [Naming](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#naming)\n- [Grounding](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#grounding)\n- [Organizing](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#organizing)\n- [Moving](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#moving)\n- [Laughing](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#laughing)\n- [Distracting](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#distracting)\n- [Cooling off](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#cooling-off)\n- [Identifying triggers](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#identifying-triggers)\n- [Reaching out](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#reaching-out)\n- [Takeaway](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly#takeaway)\n\nAnxiety can be overwhelming. However, techniques like deep breathing exercises or visualization can be used to help you calm down quickly.\n\nAnxiety 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.\n\nAlthough it may take time, gradually incorporating techniques that provide relief and a sense of safety can help you better manage your symptoms.\n\nIf you become anxious or notice an increase in the severity of your symptoms, effective techniques that may help reduce your symptoms include:\n\n## [Deep breathing exercises]()\nOverwhelming anxiety or stress may lead to symptoms associated with [panic attacks](https:\/\/psychcentral.com\/anxiety\/silent-panic-attack), such as shortness of breath or chest pain. If you experience these symptoms, it may help to pause and inhale deeply for relief.\n\nDeep 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](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8481564\/) and promote relaxation.\n\nTo try this technique:\n\n- Inhale for 4 seconds.\n- Hold your breath for 7 seconds.\n- Exhale for 8 seconds.\n- Repeat until you begin to feel calmer.\n\n## [Naming what you’re feeling]()\nWhen you’re experiencing an anxious moment, you may not realize what’s going on until you’re really in the thick of it.\n\nRecognizing anxiety for what it is — a non-permanent state that doesn’t always reflect reality — may help you calm down quicker.\n\n“Name that this is anxiety — not reality — and that it will pass,” said [Kim Hertz](https:\/\/www.nytherapypractice.com\/kimhertz), 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.”\n\nIn other words, consider recognizing that what you’re feeling is anxiety and talking yourself through it.\n\nNaming your sensations and feelings may help you step away from them.\n\n## [The 5-4-3-2-1 coping technique]()\nWhen you’re overwhelmed with anxiety, the 5-4-3-2-1 [grounding technique](https:\/\/psychcentral.com\/anxiety\/using-the-five-senses-for-anxiety-relief) could help calm your thoughts down.\n\nHere’s how it works:\n\n- **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.\n- **Four:** Next, name fourthings 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.\n- **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.\n- **Two:** Note two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding.\n- **One:** Notice something you can taste inside your mouth. Maybe that’s the lipgloss you’re wearing.\n\nThis technique works best if you pair it with deep, slow breathing.\n\n## [Trying the “File It” mind exercise]()\nIf racing thoughts are keeping you awake at night or causing distress during the day, try the “File It” technique.\n\nImagine 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.\n\n**»**[MORE: This visualization exercise can help you compartmentalize your concerns and find relief.](https:\/\/psychcentral.com\/health\/compartmentalize)\n\n## [Getting some physical activity]()\nEngaging in any kind of physical activity, from a 5-minute walk to a gym workout, [can help reduce anxiety](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10459808\/) by increasing your heart rate and releasing endorphins.\n\nFocus on your breathing as you move to further promote relaxation.\n\n## [Thinking about something funny]()\nVisualizing a humorous moment or watching a funny video can help alleviate anxiety by triggering positive emotions and reducing stress hormones.\n\nAccording to a [review from 2023](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10498079), humor may influence your physical and mental well-being as it can significantly impact your:\n\n- mood\n- attitude\n- judgment\n- perception\n\nHowever, more research is needed to support the long-term benefits of using humor as a therapeutic approach.\n\n## [Distracting yourself]()\nIf you become overwhelmed or experience symptoms of a panic attack, finding a [temporary distraction](https:\/\/journals.lww.com\/clinicalpain\/abstract\/2019\/02000\/the_impact_of_3_different_distraction_techniques.5.aspx) can help break the cycle of anxious thoughts.\n\nEngage 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.\n\n## [Taking a cold shower]()\nSplash 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.\n\nThis technique tricks your body into thinking you’re diving underwater, leading to a physiological response that can [help reduce](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8667218\/) anxiety.\n\n## [Identifying triggers and practicing self-care]()\nKeep a diary to identify situations or experiences that trigger your anxiety.\n\nOnce you’ve identified your triggers, try to focus on developing a plan to manage them, such as preparing for social interactions or establishing boundaries.\n\nIncorporating [self-care routines](https:\/\/psychcentral.com\/stress\/practicing-self-care-during-stressful-times), such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.\n\n## [Considering professional support]()\nIf 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.\n\nSome of the therapy approaches you could consider include:\n\n- [cognitive behavioral therapy (CBT)](https:\/\/psychcentral.com\/lib\/in-depth-cognitive-behavioral-therapy\/)\n- [dialectical behavioral therapy (DBT)](https:\/\/psychcentral.com\/lib\/an-overview-of-dialectical-behavior-therapy)\n- [internal family systems (IFS)](https:\/\/psychcentral.com\/health\/internal-family-systems-therapy)\n- [emotional freedom therapy with tapping (EFT)](https:\/\/psychcentral.com\/health\/eft-tapping)\n- [eye movement desensitization reprocessing (EMDR)](https:\/\/psychcentral.com\/health\/emdr-therapy)\n- [virtual reality exposure therapy](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5421394\/)\n\n## [Let’s recap]()\nWith 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.\n\nFor additional resources, consider reaching out to:\n\n- [American Psychiatric Association’s Find a Psychiatrist tool](http:\/\/finder.psychiatry.org\/?_ga=1.178573348.1294726899.1456165962)\n- [American Psychological Association’s Find a Psychologist tool](https:\/\/locator.apa.org\/?_ga=1.122738379.1939913089.1455299072)\n- [Asian Mental Health Collective’s therapist directory](https:\/\/www.asianmhc.org\/)\n- [Association of Black Psychologists’ Find a Psychologist tool](https:\/\/abpsi.site-ym.com\/search\/custom.asp?id=5934)\n- [National Alliance on Mental Illness Helplines and Support Tools](https:\/\/www.nami.org\/help)\n- [National Institute of Mental Health’s Helpline Directory](https:\/\/www.nimh.nih.gov\/health\/find-help\/index.shtml)\n- [National Queer and Trans Therapists of Color Network](https:\/\/nqttcn.com\/en\/mental-health-directory\/)\n- [Inclusive Therapists](https:\/\/www.inclusivetherapists.com\/)\n\nIf your anxiety is severe or persistent, don’t hesitate to reach out to a mental health professional for additional support.\n\n12 sourcescollapsed\n\n- Celan P. (2021). Personal Interview.\n- Hertz K. (2021). Personal Interview.\n- Connor M, et al. (2023). The effect of acute exercise on state anxiety: A systematic review.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10459808\/>\n- Inan G, et al. (2019). The impact of 3 different distraction techniques on the pain and anxiety levels of children during venipuncture.   \n  <https:\/\/journals.lww.com\/clinicalpain\/abstract\/2019\/02000\/the_impact_of_3_different_distraction_techniques.5.aspx>\n- Kyriakoulis P, et al. (2021). The implications of the diving response in reducing panic symptoms.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8667218\/>\n- Magnon V, et al. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8481564\/>\n- Maples-Keller JL, et al. (2019). The use of virtual reality technology in the treatment of anxiety and other psychiatric disorders.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5421394\/>\n- 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.   \n  <https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2019.02942\/full>\n- Stone E. (2021). Personal Interview.\n- Straiton D. (2021). Personal Interview.\n- Sultanoff S. (2021). Personal Interview.\n- Sun X, et al. (2023). The impact of humor therapy on people suffering from depression or anxiety: An integrative literature review.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10498079\/>\n\n[FEEDBACK:]()\n\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/reviewers\/joslyn-jelinek-lcsw) — Written by [Simone Marie](https:\/\/www.psychcentral.com\/authors\/simone-scully) —  Updated on November 18, 2024\n\n## RELATED\n- [Best Natural Options for Anxiety Relief](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n- [How to Identify Cognitive Distortions: Examples and Meaning](https:\/\/www.psychcentral.com\/lib\/cognitive-distortions-negative-thinking?utm_source=ReadNext)\n- [Does Art Therapy Help You Manage Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/art-therapy-for-anxiety-relief?utm_source=ReadNext)\n- [Can Meditation Help Relieve Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n- [Finding Peace of Mind: 6 Steps Toward Lasting Serenity](https:\/\/www.psychcentral.com\/blog\/how-to-achieve-peace-of-mind?utm_source=ReadNext)\n\n### Read this next\n- [Best Natural Options for Anxiety Relief](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you.](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/natural-options-for-anxiety-relief?utm_source=ReadNext)\n- [How to Identify Cognitive Distortions: Examples and Meaning](https:\/\/www.psychcentral.com\/lib\/cognitive-distortions-negative-thinking?utm_source=ReadNext)\n  \n  [This list of cognitive distortions might be causing your negative thoughts. Here's how to identify and stop these distorted thoughts.](https:\/\/www.psychcentral.com\/lib\/cognitive-distortions-negative-thinking?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/lib\/cognitive-distortions-negative-thinking?utm_source=ReadNext)\n- [Does Art Therapy Help You Manage Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/art-therapy-for-anxiety-relief?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Art therapy may help you manage your anxiety symptoms. Here's why and how, and what to expect during a session. Spoiler: you don't need to be artsy at…](https:\/\/www.psychcentral.com\/anxiety\/art-therapy-for-anxiety-relief?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/art-therapy-for-anxiety-relief?utm_source=ReadNext)\n- [Can Meditation Help Relieve Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [There are many types of meditation for anxiety that can help relieve some of your symptoms. Here's what research says, and how to meditate to calm…](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n- [Finding Peace of Mind: 6 Steps Toward Lasting Serenity](https:\/\/www.psychcentral.com\/blog\/how-to-achieve-peace-of-mind?utm_source=ReadNext)\n  \n  Medically reviewed by [Matthew Boland, PhD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Peace of mind is possible, even in a frantic world and despite challenges. 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Here's the scoop on what to consider if you want to try CBD for your…](https:\/\/www.psychcentral.com\/anxiety\/what-to-know-about-cbd-for-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/what-to-know-about-cbd-for-anxiety?utm_source=ReadNext)\n- [Podcast: Does ‘Therapy Speak’ Hurt Relationships?](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n  \n  [How social media is turning people into armchair psychologists is discussed on the Inside Mental Health podcast. Listen Now\\!](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext)\n- [Podcast: Rethinking Narcissism: What Social Media Gets Wrong with Kati Morton](https:\/\/www.psychcentral.com\/blog\/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext)\n  \n  [Not your stereotypical narcissism discussion featuring a licensed therapist guest expert on this episode of the Inside Mental Health podcast. Listen…](https:\/\/www.psychcentral.com\/blog\/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext)\n- [Podcast: New Year’s Resolutions Fail Because We Set Them Wrong](https:\/\/www.psychcentral.com\/blog\/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext)\n  \n  [Why your resolutions failed — and what you can do instead is explored on this episode of the Inside Mental Health podcast\\!](https:\/\/www.psychcentral.com\/blog\/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext)\n- [Podcast: Why Negative Self-Talk Feels True (And How to Stop Believing It)](https:\/\/www.psychcentral.com\/blog\/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext)\n  \n  [Why “just think positive” doesn’t stop negative self-talk is explored on this Inside Mental Health podcast episode. Listen\\!](https:\/\/www.psychcentral.com\/blog\/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext)\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.psychcentral.com\/about)\n- [Contact Us](https:\/\/www.psychcentral.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.psychcentral.com\/about\/terms)\n- [Privacy policy](https:\/\/www.psychcentral.com\/about\/privacy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.psychcentral.com\/about\/advertising-policy)\n\n- [Medical Affairs](https:\/\/www.psychcentral.com\/about\/medical-team)\n- [Content Integrity](https:\/\/www.psychcentral.com\/about\/content-integrity)\n- [Newsletter](https:\/\/www.psychcentral.com\/newsletter)\n- [Find a Therapist](https:\/\/www.psychcentral.com\/find-help)\n- © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Anxiety can be overwhelming. However, techniques like deep breathing exercises or visualization can be used to help you calm down quickly.\n\nAnxiety 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.\n\nAlthough it may take time, gradually incorporating techniques that provide relief and a sense of safety can help you better manage your symptoms.\n\nIf you become anxious or notice an increase in the severity of your symptoms, effective techniques that may help reduce your symptoms include:\n\nOverwhelming anxiety or stress may lead to symptoms associated with [panic attacks](https:\/\/psychcentral.com\/anxiety\/silent-panic-attack), such as shortness of breath or chest pain. If you experience these symptoms, it may help to pause and inhale deeply for relief.\n\nDeep 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](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8481564\/) and promote relaxation.\n\nTo try this technique:\n\n- Inhale for 4 seconds.\n- Hold your breath for 7 seconds.\n- Exhale for 8 seconds.\n- Repeat until you begin to feel calmer.\n\nWhen you’re experiencing an anxious moment, you may not realize what’s going on until you’re really in the thick of it.\n\nRecognizing anxiety for what it is — a non-permanent state that doesn’t always reflect reality — may help you calm down quicker.\n\n“Name that this is anxiety — not reality — and that it will pass,” said [Kim Hertz](https:\/\/www.nytherapypractice.com\/kimhertz), 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.”\n\nIn other words, consider recognizing that what you’re feeling is anxiety and talking yourself through it.\n\nNaming your sensations and feelings may help you step away from them.\n\nWhen you’re overwhelmed with anxiety, the 5-4-3-2-1 [grounding technique](https:\/\/psychcentral.com\/anxiety\/using-the-five-senses-for-anxiety-relief) could help calm your thoughts down.\n\nHere’s how it works:\n\n- **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.\n- **Four:** Next, name fourthings 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.\n- **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.\n- **Two:** Note two things you can smell. Maybe that’s the perfume you’re wearing or the pencil you’re holding.\n- **One:** Notice something you can taste inside your mouth. Maybe that’s the lipgloss you’re wearing.\n\nThis technique works best if you pair it with deep, slow breathing.\n\nIf racing thoughts are keeping you awake at night or causing distress during the day, try the “File It” technique.\n\nImagine 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.\n\nEngaging in any kind of physical activity, from a 5-minute walk to a gym workout, [can help reduce anxiety](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10459808\/) by increasing your heart rate and releasing endorphins.\n\nFocus on your breathing as you move to further promote relaxation.\n\nVisualizing a humorous moment or watching a funny video can help alleviate anxiety by triggering positive emotions and reducing stress hormones.\n\nAccording to a [review from 2023](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10498079), humor may influence your physical and mental well-being as it can significantly impact your:\n\n- mood\n- attitude\n- judgment\n- perception\n\nHowever, more research is needed to support the long-term benefits of using humor as a therapeutic approach.\n\nIf you become overwhelmed or experience symptoms of a panic attack, finding a [temporary distraction](https:\/\/journals.lww.com\/clinicalpain\/abstract\/2019\/02000\/the_impact_of_3_different_distraction_techniques.5.aspx) can help break the cycle of anxious thoughts.\n\nEngage 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.\n\nSplash 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.\n\nThis technique tricks your body into thinking you’re diving underwater, leading to a physiological response that can [help reduce](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8667218\/) anxiety.\n\nKeep a diary to identify situations or experiences that trigger your anxiety.\n\nOnce you’ve identified your triggers, try to focus on developing a plan to manage them, such as preparing for social interactions or establishing boundaries.\n\nIncorporating [self-care routines](https:\/\/psychcentral.com\/stress\/practicing-self-care-during-stressful-times), such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.","meta_canonical":null}

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Meta Title	Reduce Anxiety Now: How to Calm Down Quickly
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Boilerpipe Text	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: 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. 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. 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. 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. 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. 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. 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. 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. 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.
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[Quiz](https://www.psychcentral.com/quizzes/anxiety-quiz) - [Symptoms](https://www.psychcentral.com/anxiety/anxiety-disorders) - [Causes](https://www.psychcentral.com/anxiety/causes-of-anxiety-disorders) - [Treatment](https://www.psychcentral.com/anxiety/generalized-anxiety-disorder-treatment) - [Find Support](https://www.psychcentral.com/program/how-to-find-mental-health-support) # 10 Effective Ways to Reduce Anxiety Quickly ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/reviewers/joslyn-jelinek-lcsw) — Written by [Simone Marie](https://www.psychcentral.com/authors/simone-scully) — Updated on November 18, 2024 - [Deep breathing](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#deep-breathing) - [Naming](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#naming) - [Grounding](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#grounding) - [Organizing](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#organizing) - [Moving](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#moving) - [Laughing](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#laughing) - [Distracting](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#distracting) - [Cooling off](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#cooling-off) - [Identifying triggers](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#identifying-triggers) - [Reaching out](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#reaching-out) - [Takeaway](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly#takeaway) 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](https://psychcentral.com/anxiety/silent-panic-attack), 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8481564/) 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](https://www.nytherapypractice.com/kimhertz), 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](https://psychcentral.com/anxiety/using-the-five-senses-for-anxiety-relief) 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 fourthings 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. »[MORE: This visualization exercise can help you compartmentalize your concerns and find relief.](https://psychcentral.com/health/compartmentalize) ## [Getting some physical activity]() Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, [can help reduce anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459808/) 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](https://pmc.ncbi.nlm.nih.gov/articles/PMC10498079), 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](https://journals.lww.com/clinicalpain/abstract/2019/02000/the_impact_of_3_different_distraction_techniques.5.aspx) 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8667218/) 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](https://psychcentral.com/stress/practicing-self-care-during-stressful-times), 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)](https://psychcentral.com/lib/in-depth-cognitive-behavioral-therapy/) - [dialectical behavioral therapy (DBT)](https://psychcentral.com/lib/an-overview-of-dialectical-behavior-therapy) - [internal family systems (IFS)](https://psychcentral.com/health/internal-family-systems-therapy) - [emotional freedom therapy with tapping (EFT)](https://psychcentral.com/health/eft-tapping) - [eye movement desensitization reprocessing (EMDR)](https://psychcentral.com/health/emdr-therapy) - [virtual reality exposure therapy](https://pmc.ncbi.nlm.nih.gov/articles/PMC5421394/) ## [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: - [American Psychiatric Association’s Find a Psychiatrist tool](http://finder.psychiatry.org/?_ga=1.178573348.1294726899.1456165962) - [American Psychological Association’s Find a Psychologist tool](https://locator.apa.org/?_ga=1.122738379.1939913089.1455299072) - [Asian Mental Health Collective’s therapist directory](https://www.asianmhc.org/) - [Association of Black Psychologists’ Find a Psychologist tool](https://abpsi.site-ym.com/search/custom.asp?id=5934) - [National Alliance on Mental Illness Helplines and Support Tools](https://www.nami.org/help) - [National Institute of Mental Health’s Helpline Directory](https://www.nimh.nih.gov/health/find-help/index.shtml) - [National Queer and Trans Therapists of Color Network](https://nqttcn.com/en/mental-health-directory/) - [Inclusive Therapists](https://www.inclusivetherapists.com/) If your anxiety is severe or persistent, don’t hesitate to reach out to a mental health professional for additional support. 12 sourcescollapsed - 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/> [FEEDBACK:]() ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/reviewers/joslyn-jelinek-lcsw) — Written by [Simone Marie](https://www.psychcentral.com/authors/simone-scully) — Updated on November 18, 2024 ## RELATED - [Best Natural Options for Anxiety Relief](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) - [How to Identify Cognitive Distortions: Examples and Meaning](https://www.psychcentral.com/lib/cognitive-distortions-negative-thinking?utm_source=ReadNext) - [Does Art Therapy Help You Manage Anxiety Symptoms?](https://www.psychcentral.com/anxiety/art-therapy-for-anxiety-relief?utm_source=ReadNext) - [Can Meditation Help Relieve Anxiety Symptoms?](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) - [Finding Peace of Mind: 6 Steps Toward Lasting Serenity](https://www.psychcentral.com/blog/how-to-achieve-peace-of-mind?utm_source=ReadNext) ### Read this next - [Best Natural Options for Anxiety Relief](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you.](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/natural-options-for-anxiety-relief?utm_source=ReadNext) - [How to Identify Cognitive Distortions: Examples and Meaning](https://www.psychcentral.com/lib/cognitive-distortions-negative-thinking?utm_source=ReadNext) [This list of cognitive distortions might be causing your negative thoughts. Here's how to identify and stop these distorted thoughts.](https://www.psychcentral.com/lib/cognitive-distortions-negative-thinking?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/lib/cognitive-distortions-negative-thinking?utm_source=ReadNext) - [Does Art Therapy Help You Manage Anxiety Symptoms?](https://www.psychcentral.com/anxiety/art-therapy-for-anxiety-relief?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Art therapy may help you manage your anxiety symptoms. Here's why and how, and what to expect during a session. Spoiler: you don't need to be artsy at…](https://www.psychcentral.com/anxiety/art-therapy-for-anxiety-relief?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/art-therapy-for-anxiety-relief?utm_source=ReadNext) - [Can Meditation Help Relieve Anxiety Symptoms?](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [There are many types of meditation for anxiety that can help relieve some of your symptoms. Here's what research says, and how to meditate to calm…](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) - [Finding Peace of Mind: 6 Steps Toward Lasting Serenity](https://www.psychcentral.com/blog/how-to-achieve-peace-of-mind?utm_source=ReadNext) Medically reviewed by [Matthew Boland, PhD](https://www.psychcentral.com/medical-team) [Peace of mind is possible, even in a frantic world and despite challenges. If you're experiencing emotional turmoil or anxiety, these tips can help…](https://www.psychcentral.com/blog/how-to-achieve-peace-of-mind?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/how-to-achieve-peace-of-mind?utm_source=ReadNext) - [All About CBD for Anxiety](https://www.psychcentral.com/anxiety/what-to-know-about-cbd-for-anxiety?utm_source=ReadNext) Medically reviewed by [Jeffrey Chen, MD, MBA](https://www.psychcentral.com/medical-team) [If you're looking to manage anxiety, you might have heard that CBD could help. Here's the scoop on what to consider if you want to try CBD for your…](https://www.psychcentral.com/anxiety/what-to-know-about-cbd-for-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/what-to-know-about-cbd-for-anxiety?utm_source=ReadNext) - [Podcast: Does ‘Therapy Speak’ Hurt Relationships?](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) [How social media is turning people into armchair psychologists is discussed on the Inside Mental Health podcast. Listen Now\!](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-does-therapy-speak-hurt-relationships?utm_source=ReadNext) - [Podcast: Rethinking Narcissism: What Social Media Gets Wrong with Kati Morton](https://www.psychcentral.com/blog/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext) [Not your stereotypical narcissism discussion featuring a licensed therapist guest expert on this episode of the Inside Mental Health podcast. Listen…](https://www.psychcentral.com/blog/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-rethinking-narcissism-what-social-media-gets-wrong-with-kati-morton?utm_source=ReadNext) - [Podcast: New Year’s Resolutions Fail Because We Set Them Wrong](https://www.psychcentral.com/blog/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext) [Why your resolutions failed — and what you can do instead is explored on this episode of the Inside Mental Health podcast\!](https://www.psychcentral.com/blog/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-new-years-resolutions-fail-because-we-set-them-wrong?utm_source=ReadNext) - [Podcast: Why Negative Self-Talk Feels True (And How to Stop Believing It)](https://www.psychcentral.com/blog/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext) [Why “just think positive” doesn’t stop negative self-talk is explored on this Inside Mental Health podcast episode. Listen\!](https://www.psychcentral.com/blog/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-why-negative-self-talk-feels-true-and-how-to-stop-believing-it?utm_source=ReadNext) © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. 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Readable Markdown	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: Overwhelming anxiety or stress may lead to symptoms associated with [panic attacks](https://psychcentral.com/anxiety/silent-panic-attack), 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8481564/) 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. 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](https://www.nytherapypractice.com/kimhertz), 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. When you’re overwhelmed with anxiety, the 5-4-3-2-1 [grounding technique](https://psychcentral.com/anxiety/using-the-five-senses-for-anxiety-relief) 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 fourthings 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. 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. Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, [can help reduce anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459808/) by increasing your heart rate and releasing endorphins. Focus on your breathing as you move to further promote relaxation. 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](https://pmc.ncbi.nlm.nih.gov/articles/PMC10498079), 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. If you become overwhelmed or experience symptoms of a panic attack, finding a [temporary distraction](https://journals.lww.com/clinicalpain/abstract/2019/02000/the_impact_of_3_different_distraction_techniques.5.aspx) 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. 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8667218/) anxiety. 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](https://psychcentral.com/stress/practicing-self-care-during-stressful-times), such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels.
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