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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 89 (from laksa120)

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/steps-to-reduce-worrying-and-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/anxiety/steps-to-reduce-worrying-and-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/psychcentral.com\/anxiety\/steps-to-reduce-worrying-and-anxiety","crawl_time":1775721539,"first_indexed_time":1632904421,"http_code":200,"src_unparsed":"com,psychcentral!\/anxiety\/steps-to-reduce-worrying-and-anxiety s443","src_root_hash":"16330228191540156489","history_drop_reason":null,"meta_title":"How to Let Go of Anxiety and Worry in 9 Steps","meta_descriptions":["There are short-term and long-term solutions for letting go of anxiety, worry, and stress including mantras, self-acceptance, and finding healthy distractions."],"attrs_boilerpipe_text":"With the right coping tools, you can learn to let go of your anxieties and worries in the short and long term.\nThere are many things in life that can bring about anxiety and a whirlwind of worry. Sometimes, it feels\ntoo\neasy to start worrying, but much harder to let go of it.\nracing thoughts\ntense muscles\nshallow, quick breathing (hyperventilating)\na racing or pounding heart\nrestlessness\ntrouble concentrating or poor memory\nWith a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time.\nWhen you’re in a loop of negative, anxious thoughts, you often want to find a solution right\nnow\n.\nIt might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the\npresent moment\n.\nYou can do this by noticing your:\nInner world.\nWhat are you feeling and thinking?\nOuter world.\nWhat can you observe by your senses? What do you see, feel, smell, or hear?\nBreath.\nFocus on when you breathe in and out, feeling how it fills and empties your lungs.\nCalling out your symptoms and thoughts\nSometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common\nphysical anxiety symptom\ncan give you some perspective — it’s anxiety, not a heart issue.\nWhen you’re anxious or worried, your thoughts may become\ndistorted\n, further increasing your symptoms. Some common negative patterns of thinking include:\novergeneralizing\nall-or-nothing thinking\njumping to conclusions\nthinking in “shoulds”\ncatastrophizing\nMantras\nMantras\nare meaningful words or phrases often used in deeper spiritual or meditative practices.\nConsider creating a list of\nanxiety-soothing quotes\n, proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective.\nQuick somatic stress exercises\nBob Soulliere\n, Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions:\nWide-angle vision technique:\nFocus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds.\nCadence breathing:\nInhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself.\nThe physiological sigh:\nTake a double-breath inhale followed by a slow exhalation. Repeat 3 times.\nBoth short- and long-term strategies often involve reframing your focus and perspective.\nIn a\nrecent 2021 study\n, researchers looked at coping responses to fear and technology overload during the\nCOVID-19 pandemic\n. They suggest that certain coping methods lessened anxiety in the long term more effectively than others.\nPracticing self-acceptance\nIn the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms.\nSelf-acceptance\nand self-compassion were observed to be the opposite of wishful thinking and self-criticism.\nDeveloping a problem-solving style\nThis approach focuses on the issue at hand, rather than the feelings behind it.\nParticipants who developed a problem-solving style were open to finding:\npositive solutions\nnew ways of thinking\nways to make difficult\ndecisions\nCultivating a social seeking approach\nPeople who seek support can often find new ways to cope and belong.\nIf you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest\nsupport groups\n.\nFinding healthy distractions\nHobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food.\nDeep breathing\nDeep breathing\nis one way you can reduce anxiety by reducing its effects on your body.\nWhen you have anxiety, especially during an\nanxiety or panic attack\n, you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate.\nIn contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm.\nDeep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth.\nExercising\nThese positive effects may have occurred due to:\nincreased socializing\naccomplishing goals\ngetting physically stronger\nYou may try yoga, running, or martial arts as exercises to relieve stress.","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  - [ADHD](https:\/\/www.psychcentral.com\/adhd)\n  - [Bipolar Disorder](https:\/\/www.psychcentral.com\/bipolar)\n  - [Depression](https:\/\/www.psychcentral.com\/depression)\n  - [PTSD](https:\/\/www.psychcentral.com\/ptsd)\n  - [Schizophrenia](https:\/\/www.psychcentral.com\/schizophrenia)\n  \n  Articles\n  \n  [All](https:\/\/www.psychcentral.com\/disorders\/disorders)\n  \n  - 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Sometimes, it feels *too* easy to start worrying, but much harder to let go of it.\n\nAnxiety and worry can come with a combo of [mental and physical symptoms](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders#symptoms), like:\n\n- racing thoughts\n- tense muscles\n- shallow, quick breathing (hyperventilating)\n- a racing or pounding heart\n- restlessness\n- trouble concentrating or poor memory\n\nWith a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time.\n\n## [How can I relieve anxiety instantly?]()\nWhen you’re in a loop of negative, anxious thoughts, you often want to find a solution right *now*.\n\nIt might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the [present moment](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation).\n\nYou can do this by noticing your:\n\n- **Inner world.** What are you feeling and thinking?\n- **Outer world.** What can you observe by your senses? What do you see, feel, smell, or hear?\n- **Breath.** Focus on when you breathe in and out, feeling how it fills and empties your lungs.\n\nOther ways to [relieve anxiety quickly](https:\/\/psychcentral.com\/anxiety\/how-to-reduce-anxiety-quickly) include:\n\n### Calling out your symptoms and thoughts\nSometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common [physical anxiety symptom](https:\/\/psychcentral.com\/anxiety\/anxiety-in-the-body-physical-symptoms-and-signs) can give you some perspective — it’s anxiety, not a heart issue.\n\nWhen you’re anxious or worried, your thoughts may become [distorted](https:\/\/psychcentral.com\/lib\/cognitive-distortions-negative-thinking), further increasing your symptoms. Some common negative patterns of thinking include:\n\n- overgeneralizing\n- all-or-nothing thinking\n- jumping to conclusions\n- thinking in “shoulds”\n- [catastrophizing](https:\/\/psychcentral.com\/lib\/what-is-catastrophizing)\n### Mantras\n[Mantras](https:\/\/www.healthline.com\/health\/mind-body\/mantras-for-anxiety) are meaningful words or phrases often used in deeper spiritual or meditative practices.\n\nIn the moment, they might also be a good way to [challenge negative self-talk](https:\/\/psychcentral.com\/lib\/challenging-negative-self-talk) and blame.\n\nConsider creating a list of [anxiety-soothing quotes](https:\/\/psychcentral.com\/anxiety\/quotes-about-anxiety), proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective.\n\n### Quick somatic stress exercises\n[Bob Soulliere](https:\/\/www.breatheyourpower.com\/what-we-do), Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions:\n\n- **Wide-angle vision technique:** Focus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds.\n- **Cadence breathing:** Inhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself.\n- **The physiological sigh:** Take a double-breath inhale followed by a slow exhalation. Repeat 3 times.\n\nBoth short- and long-term strategies often involve reframing your focus and perspective.\n\n## [How do I let go of stress and anxiety over time?]()\nIn a [recent 2021 study](https:\/\/www.mdpi.com\/2071-1050\/13\/11\/5824), researchers looked at coping responses to fear and technology overload during the [COVID-19 pandemic](https:\/\/psychcentral.com\/coronavirus\/coronavirus-overview). They suggest that certain coping methods lessened anxiety in the long term more effectively than others.\n\n### Practicing self-acceptance\nIn the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms.\n\n[Self-acceptance](https:\/\/psychcentral.com\/lib\/ways-to-accept-yourself) and self-compassion were observed to be the opposite of wishful thinking and self-criticism.\n\n### Developing a problem-solving style\nThis approach focuses on the issue at hand, rather than the feelings behind it.\n\nParticipants who developed a problem-solving style were open to finding:\n\n- positive solutions\n- new ways of thinking\n- ways to make difficult [decisions](https:\/\/psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety)\n### Cultivating a social seeking approach\nPeople who seek support can often find new ways to cope and belong.\n\nIf you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest [support groups](https:\/\/psychcentral.com\/health\/best-online-anxiety-support-groups).\n\n### Finding healthy distractions\nHobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food.\n\n### Deep breathing\n[Deep breathing](https:\/\/psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety) is one way you can reduce anxiety by reducing its effects on your body.\n\nWhen you have anxiety, especially during an [anxiety or panic attack](https:\/\/psychcentral.com\/anxiety\/panic-attack-vs-anxiety-attack-whats-the-difference), you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate.\n\nIn contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm.\n\nDeep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth.\n\n### Exercising\nA [study in 2020](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7567848\/) found that 8 weeks of [resistance training](https:\/\/www.healthline.com\/health\/fitness\/benefits-of-strength-training) significantly lowered anxiety and worry symptoms in young adults.\n\nThese positive effects may have occurred due to:\n\n- increased socializing\n- accomplishing goals\n- getting physically stronger\n\nYou may try yoga, running, or martial arts as exercises to relieve stress.\n\n## [What now?]()\nWhen anxiety symptoms become chronic or interfere with your ability to function, at-home coping techniques might not be enough.\n\nIf this is the case, reaching out to a healthcare professional can help. They can eliminate anything else that might be causing your symptoms, and recommend a [therapist](https:\/\/psychcentral.com\/health\/find-help) or [support group](https:\/\/psychcentral.com\/health\/online-support-groups-help-me-heal-me).\n\nA mental health professional can help you figure out what’s [causing your anxiety](https:\/\/psychcentral.com\/anxiety\/getting-to-the-root-of-your-anxiety) and explore new approaches to problem-solving.\n\nAlongside therapy, you might be looking for more support at your fingertips. You can check out these Psych Central resources:\n\n- [anxiety apps](https:\/\/psychcentral.com\/health\/apps-for-anxiety)\n- [anxiety-relief products](https:\/\/psychcentral.com\/health\/best-anxiety-relief-products)\n- [books about anxiety](https:\/\/psychcentral.com\/health\/best-books-about-anxiety)\n- [teas for stress](https:\/\/psychcentral.com\/health\/tea-for-stress)\n- [online anxiety support groups](https:\/\/psychcentral.com\/health\/best-online-anxiety-support-groups)\n\nAnxiety is very common and treatable. There are many [types of therapies](https:\/\/psychcentral.com\/anxiety\/psychotherapy-for-anxiety-disorders), [medication options](https:\/\/psychcentral.com\/anxiety\/medication-and-anxiety), and [natural remedies](https:\/\/psychcentral.com\/anxiety\/natural-remedies-for-dealing-with-stress) that can help you let go of your anxiety and worry.\n\n3 sourcescollapsed\n\n- Gordon BR, et al. (2020). Resistance exercise training for anxiety and worry symptoms among young adults: A randomized controlled study.  \n  <https:\/\/www.nature.com\/articles\/s41598-020-74608-6>\n- Morales-Rodriquez FM. (2021). Fear, stress, resilience, and coping strategies during COVID-19 among Spanish university students.  \n  <https:\/\/www.mdpi.com\/2071-1050\/13\/11\/5824>\n- Soulliere R. (2021). Personal interview.\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 [Karen Sosnoski, PhD](https:\/\/www.psychcentral.com\/authors\/karen-sosnoski) —  Updated on September 28, 2021\n\n## RELATED\n- [Living with an Anxiety Disorder: Home Remedies for Relief](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n- [Can Meditation Help Relieve Anxiety Symptoms?](https:\/\/www.psychcentral.com\/anxiety\/meditation-for-anxiety?utm_source=ReadNext)\n- [Ways to Prevent Anxiety from Affecting Your Decision-Making](https:\/\/www.psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext)\n- [How to Replace Negative Thoughts](https:\/\/www.psychcentral.com\/depression\/replacing-your-negative-thoughts?utm_source=ReadNext)\n- [Deep Breathing Helps Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n\n### Read this next\n- [Living with an Anxiety Disorder: Home Remedies for Relief](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n  \n  Medically reviewed by [Marney A. White, PhD, MS](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Learning that you have an anxiety disorder may bring relief, more questions, and more worry. The good news? Anxiety disorders are among the most…](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/living-with-an-anxiety-disorder?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- [Ways to Prevent Anxiety from Affecting Your Decision-Making](https:\/\/www.psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext)\n  \n  [If you live with anxiety, making decisions might be a challenge, but there are ways to improve your decision-making skills.](https:\/\/www.psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext)\n- [How to Replace Negative Thoughts](https:\/\/www.psychcentral.com\/depression\/replacing-your-negative-thoughts?utm_source=ReadNext)\n  \n  Medically reviewed by [N. Simay Gökbayrak, PhD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [From journaling exercises to therapy, there are plenty of ways to start challenging and replacing your negative thoughts.](https:\/\/www.psychcentral.com\/depression\/replacing-your-negative-thoughts?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/depression\/replacing-your-negative-thoughts?utm_source=ReadNext)\n- [Deep Breathing Helps Ease Anxiety](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [If you have an anxiety disorder or just the occasional feeling of anxiety, consider deep breathing to help soothe your worries.](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext)\n- [How to Rebound When Depression and Anxiety Won’t Let Up](https:\/\/www.psychcentral.com\/blog\/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext)\n  \n  Medically reviewed by [Adithya Cattamanchi, M.D.](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [When depression and anxiety feel like you just can't take a full breath or stand up tall, here's an account from someone who understands… and has…](https:\/\/www.psychcentral.com\/blog\/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext)\n- [Natural Remedies for Dealing with Stress and Anxiety](https:\/\/www.psychcentral.com\/anxiety\/natural-remedies-for-dealing-with-stress?utm_source=ReadNext)\n  \n  Medically reviewed by [Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [You're stressed \\*now. Here are some proven, some trending, and all interesting natural approaches to soothe your angst ASAP.](https:\/\/www.psychcentral.com\/anxiety\/natural-remedies-for-dealing-with-stress?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/natural-remedies-for-dealing-with-stress?utm_source=ReadNext)\n- [What Is Anticipatory Anxiety and How Do I Manage It?](https:\/\/www.psychcentral.com\/anxiety\/what-is-anticipatory-anxiety?utm_source=ReadNext)\n  \n  [If you constantly fear the future or stress over possible outcomes of things yet to come, you might be living with anticipatory anxiety. Here are the…](https:\/\/www.psychcentral.com\/anxiety\/what-is-anticipatory-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/anxiety\/what-is-anticipatory-anxiety?utm_source=ReadNext)\n- [Fight, Flight, or Freeze: What Is the Stress Response For?](https:\/\/www.psychcentral.com\/blog\/fight-flight-freeze-stress-response?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [The stress response serves its purpose. Learn more about what it does to your body and what happens if it becomes chronic.](https:\/\/www.psychcentral.com\/blog\/fight-flight-freeze-stress-response?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/fight-flight-freeze-stress-response?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\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":"With the right coping tools, you can learn to let go of your anxieties and worries in the short and long term.\n\nThere are many things in life that can bring about anxiety and a whirlwind of worry. Sometimes, it feels *too* easy to start worrying, but much harder to let go of it.\n\n- racing thoughts\n- tense muscles\n- shallow, quick breathing (hyperventilating)\n- a racing or pounding heart\n- restlessness\n- trouble concentrating or poor memory\n\nWith a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time.\n\nWhen you’re in a loop of negative, anxious thoughts, you often want to find a solution right *now*.\n\nIt might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the [present moment](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation).\n\nYou can do this by noticing your:\n\n- **Inner world.** What are you feeling and thinking?\n- **Outer world.** What can you observe by your senses? What do you see, feel, smell, or hear?\n- **Breath.** Focus on when you breathe in and out, feeling how it fills and empties your lungs.\n\nCalling out your symptoms and thoughts\n\nSometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common [physical anxiety symptom](https:\/\/psychcentral.com\/anxiety\/anxiety-in-the-body-physical-symptoms-and-signs) can give you some perspective — it’s anxiety, not a heart issue.\n\nWhen you’re anxious or worried, your thoughts may become [distorted](https:\/\/psychcentral.com\/lib\/cognitive-distortions-negative-thinking), further increasing your symptoms. Some common negative patterns of thinking include:\n\n- overgeneralizing\n- all-or-nothing thinking\n- jumping to conclusions\n- thinking in “shoulds”\n- [catastrophizing](https:\/\/psychcentral.com\/lib\/what-is-catastrophizing)\n\nMantras\n\n[Mantras](https:\/\/www.healthline.com\/health\/mind-body\/mantras-for-anxiety) are meaningful words or phrases often used in deeper spiritual or meditative practices.\n\nConsider creating a list of [anxiety-soothing quotes](https:\/\/psychcentral.com\/anxiety\/quotes-about-anxiety), proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective.\n\nQuick somatic stress exercises\n\n[Bob Soulliere](https:\/\/www.breatheyourpower.com\/what-we-do), Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions:\n\n- **Wide-angle vision technique:** Focus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds.\n- **Cadence breathing:** Inhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself.\n- **The physiological sigh:** Take a double-breath inhale followed by a slow exhalation. Repeat 3 times.\n\nBoth short- and long-term strategies often involve reframing your focus and perspective.\n\nIn a [recent 2021 study](https:\/\/www.mdpi.com\/2071-1050\/13\/11\/5824), researchers looked at coping responses to fear and technology overload during the [COVID-19 pandemic](https:\/\/psychcentral.com\/coronavirus\/coronavirus-overview). They suggest that certain coping methods lessened anxiety in the long term more effectively than others.\n\nPracticing self-acceptance\n\nIn the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms.\n\n[Self-acceptance](https:\/\/psychcentral.com\/lib\/ways-to-accept-yourself) and self-compassion were observed to be the opposite of wishful thinking and self-criticism.\n\nDeveloping a problem-solving style\n\nThis approach focuses on the issue at hand, rather than the feelings behind it.\n\nParticipants who developed a problem-solving style were open to finding:\n\n- positive solutions\n- new ways of thinking\n- ways to make difficult [decisions](https:\/\/psychcentral.com\/anxiety\/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety)\n\nCultivating a social seeking approach\n\nPeople who seek support can often find new ways to cope and belong.\n\nIf you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest [support groups](https:\/\/psychcentral.com\/health\/best-online-anxiety-support-groups).\n\nFinding healthy distractions\n\nHobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food.\n\nDeep breathing\n\n[Deep breathing](https:\/\/psychcentral.com\/anxiety\/why-deep-breathing-helps-calm-anxiety) is one way you can reduce anxiety by reducing its effects on your body.\n\nWhen you have anxiety, especially during an [anxiety or panic attack](https:\/\/psychcentral.com\/anxiety\/panic-attack-vs-anxiety-attack-whats-the-difference), you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate.\n\nIn contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm.\n\nDeep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth.\n\nExercising\n\nThese positive effects may have occurred due to:\n\n- increased socializing\n- accomplishing goals\n- getting physically stronger\n\nYou may try yoga, running, or martial arts as exercises to relieve stress.","meta_canonical":null}

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Meta Title	How to Let Go of Anxiety and Worry in 9 Steps
Meta Description	There are short-term and long-term solutions for letting go of anxiety, worry, and stress including mantras, self-acceptance, and finding healthy distractions.
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Boilerpipe Text	With the right coping tools, you can learn to let go of your anxieties and worries in the short and long term. There are many things in life that can bring about anxiety and a whirlwind of worry. Sometimes, it feels too easy to start worrying, but much harder to let go of it. racing thoughts tense muscles shallow, quick breathing (hyperventilating) a racing or pounding heart restlessness trouble concentrating or poor memory With a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time. When you’re in a loop of negative, anxious thoughts, you often want to find a solution right now . It might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the present moment . You can do this by noticing your: Inner world. What are you feeling and thinking? Outer world. What can you observe by your senses? What do you see, feel, smell, or hear? Breath. Focus on when you breathe in and out, feeling how it fills and empties your lungs. Calling out your symptoms and thoughts Sometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common physical anxiety symptom can give you some perspective — it’s anxiety, not a heart issue. When you’re anxious or worried, your thoughts may become distorted , further increasing your symptoms. Some common negative patterns of thinking include: overgeneralizing all-or-nothing thinking jumping to conclusions thinking in “shoulds” catastrophizing Mantras Mantras are meaningful words or phrases often used in deeper spiritual or meditative practices. Consider creating a list of anxiety-soothing quotes , proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective. Quick somatic stress exercises Bob Soulliere , Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions: Wide-angle vision technique: Focus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds. Cadence breathing: Inhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself. The physiological sigh: Take a double-breath inhale followed by a slow exhalation. Repeat 3 times. Both short- and long-term strategies often involve reframing your focus and perspective. In a recent 2021 study , researchers looked at coping responses to fear and technology overload during the COVID-19 pandemic . They suggest that certain coping methods lessened anxiety in the long term more effectively than others. Practicing self-acceptance In the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms. Self-acceptance and self-compassion were observed to be the opposite of wishful thinking and self-criticism. Developing a problem-solving style This approach focuses on the issue at hand, rather than the feelings behind it. Participants who developed a problem-solving style were open to finding: positive solutions new ways of thinking ways to make difficult decisions Cultivating a social seeking approach People who seek support can often find new ways to cope and belong. If you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest support groups . Finding healthy distractions Hobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food. Deep breathing Deep breathing is one way you can reduce anxiety by reducing its effects on your body. When you have anxiety, especially during an anxiety or panic attack , you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate. In contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm. Deep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth. Exercising These positive effects may have occurred due to: increased socializing accomplishing goals getting physically stronger You may try yoga, running, or martial arts as exercises to relieve stress.
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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) # Letting Go of Anxious Thoughts and Worry in 9 Steps ![](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 [Karen Sosnoski, PhD](https://www.psychcentral.com/authors/karen-sosnoski) — Updated on September 28, 2021 - [Immediate anxiety relief](https://psychcentral.com/anxiety/steps-to-reduce-worrying-and-anxiety#immediate-anxiety-relief) - [Gradual coping tools](https://psychcentral.com/anxiety/steps-to-reduce-worrying-and-anxiety#gradual-coping-tools) - [Next steps](https://psychcentral.com/anxiety/steps-to-reduce-worrying-and-anxiety#next-steps) With the right coping tools, you can learn to let go of your anxieties and worries in the short and long term. ![Man focusing on his breath in a moment of anxiety while out on a hike](https://media.post.rvohealth.io/wp-content/uploads/sites/4/2021/09/serene-calm-man-breathing-meditating-lush-leaves-nature-1296x728-header-1024x575.jpg) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fpsychcentral.com%2Fanxiety%2Fsteps-to-reduce-worrying-and-anxiety&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F4%2F2021%2F09%2Fserene-calm-man-breathing-meditating-lush-leaves-nature-1296x728-header-1024x575.jpg&description=How%20to%20Let%20Go%20of%20Anxiety%20and%20Worry%20in%209%20Steps "Share on Pinterest") knape/Getty Images There are many things in life that can bring about anxiety and a whirlwind of worry. Sometimes, it feels too easy to start worrying, but much harder to let go of it. Anxiety and worry can come with a combo of [mental and physical symptoms](https://psychcentral.com/anxiety/anxiety-disorders#symptoms), like: - racing thoughts - tense muscles - shallow, quick breathing (hyperventilating) - a racing or pounding heart - restlessness - trouble concentrating or poor memory With a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time. ## [How can I relieve anxiety instantly?]() When you’re in a loop of negative, anxious thoughts, you often want to find a solution right now. It might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the [present moment](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation). You can do this by noticing your: - Inner world. What are you feeling and thinking? - Outer world. What can you observe by your senses? What do you see, feel, smell, or hear? - Breath. Focus on when you breathe in and out, feeling how it fills and empties your lungs. Other ways to [relieve anxiety quickly](https://psychcentral.com/anxiety/how-to-reduce-anxiety-quickly) include: ### Calling out your symptoms and thoughts Sometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common [physical anxiety symptom](https://psychcentral.com/anxiety/anxiety-in-the-body-physical-symptoms-and-signs) can give you some perspective — it’s anxiety, not a heart issue. When you’re anxious or worried, your thoughts may become [distorted](https://psychcentral.com/lib/cognitive-distortions-negative-thinking), further increasing your symptoms. Some common negative patterns of thinking include: - overgeneralizing - all-or-nothing thinking - jumping to conclusions - thinking in “shoulds” - [catastrophizing](https://psychcentral.com/lib/what-is-catastrophizing) ### Mantras [Mantras](https://www.healthline.com/health/mind-body/mantras-for-anxiety) are meaningful words or phrases often used in deeper spiritual or meditative practices. In the moment, they might also be a good way to [challenge negative self-talk](https://psychcentral.com/lib/challenging-negative-self-talk) and blame. Consider creating a list of [anxiety-soothing quotes](https://psychcentral.com/anxiety/quotes-about-anxiety), proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective. ### Quick somatic stress exercises [Bob Soulliere](https://www.breatheyourpower.com/what-we-do), Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions: - Wide-angle vision technique: Focus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds. - Cadence breathing: Inhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself. - The physiological sigh: Take a double-breath inhale followed by a slow exhalation. Repeat 3 times. Both short- and long-term strategies often involve reframing your focus and perspective. ## [How do I let go of stress and anxiety over time?]() In a [recent 2021 study](https://www.mdpi.com/2071-1050/13/11/5824), researchers looked at coping responses to fear and technology overload during the [COVID-19 pandemic](https://psychcentral.com/coronavirus/coronavirus-overview). They suggest that certain coping methods lessened anxiety in the long term more effectively than others. ### Practicing self-acceptance In the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms. [Self-acceptance](https://psychcentral.com/lib/ways-to-accept-yourself) and self-compassion were observed to be the opposite of wishful thinking and self-criticism. ### Developing a problem-solving style This approach focuses on the issue at hand, rather than the feelings behind it. Participants who developed a problem-solving style were open to finding: - positive solutions - new ways of thinking - ways to make difficult [decisions](https://psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety) ### Cultivating a social seeking approach People who seek support can often find new ways to cope and belong. If you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest [support groups](https://psychcentral.com/health/best-online-anxiety-support-groups). ### Finding healthy distractions Hobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food. ### Deep breathing [Deep breathing](https://psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety) is one way you can reduce anxiety by reducing its effects on your body. When you have anxiety, especially during an [anxiety or panic attack](https://psychcentral.com/anxiety/panic-attack-vs-anxiety-attack-whats-the-difference), you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate. In contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm. Deep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth. ### Exercising A [study in 2020](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567848/) found that 8 weeks of [resistance training](https://www.healthline.com/health/fitness/benefits-of-strength-training) significantly lowered anxiety and worry symptoms in young adults. These positive effects may have occurred due to: - increased socializing - accomplishing goals - getting physically stronger You may try yoga, running, or martial arts as exercises to relieve stress. ## [What now?]() When anxiety symptoms become chronic or interfere with your ability to function, at-home coping techniques might not be enough. If this is the case, reaching out to a healthcare professional can help. They can eliminate anything else that might be causing your symptoms, and recommend a [therapist](https://psychcentral.com/health/find-help) or [support group](https://psychcentral.com/health/online-support-groups-help-me-heal-me). A mental health professional can help you figure out what’s [causing your anxiety](https://psychcentral.com/anxiety/getting-to-the-root-of-your-anxiety) and explore new approaches to problem-solving. Alongside therapy, you might be looking for more support at your fingertips. You can check out these Psych Central resources: - [anxiety apps](https://psychcentral.com/health/apps-for-anxiety) - [anxiety-relief products](https://psychcentral.com/health/best-anxiety-relief-products) - [books about anxiety](https://psychcentral.com/health/best-books-about-anxiety) - [teas for stress](https://psychcentral.com/health/tea-for-stress) - [online anxiety support groups](https://psychcentral.com/health/best-online-anxiety-support-groups) Anxiety is very common and treatable. There are many [types of therapies](https://psychcentral.com/anxiety/psychotherapy-for-anxiety-disorders), [medication options](https://psychcentral.com/anxiety/medication-and-anxiety), and [natural remedies](https://psychcentral.com/anxiety/natural-remedies-for-dealing-with-stress) that can help you let go of your anxiety and worry. 3 sourcescollapsed - Gordon BR, et al. (2020). Resistance exercise training for anxiety and worry symptoms among young adults: A randomized controlled study. <https://www.nature.com/articles/s41598-020-74608-6> - Morales-Rodriquez FM. (2021). Fear, stress, resilience, and coping strategies during COVID-19 among Spanish university students. <https://www.mdpi.com/2071-1050/13/11/5824> - Soulliere R. (2021). Personal interview. [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 [Karen Sosnoski, PhD](https://www.psychcentral.com/authors/karen-sosnoski) — Updated on September 28, 2021 ## RELATED - [Living with an Anxiety Disorder: Home Remedies for Relief](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) - [Can Meditation Help Relieve Anxiety Symptoms?](https://www.psychcentral.com/anxiety/meditation-for-anxiety?utm_source=ReadNext) - [Ways to Prevent Anxiety from Affecting Your Decision-Making](https://www.psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext) - [How to Replace Negative Thoughts](https://www.psychcentral.com/depression/replacing-your-negative-thoughts?utm_source=ReadNext) - [Deep Breathing Helps Ease Anxiety](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) ### Read this next - [Living with an Anxiety Disorder: Home Remedies for Relief](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) Medically reviewed by [Marney A. White, PhD, MS](https://www.psychcentral.com/medical-team) [Learning that you have an anxiety disorder may bring relief, more questions, and more worry. The good news? Anxiety disorders are among the most…](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/living-with-an-anxiety-disorder?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) - [Ways to Prevent Anxiety from Affecting Your Decision-Making](https://www.psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext) [If you live with anxiety, making decisions might be a challenge, but there are ways to improve your decision-making skills.](https://www.psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety?utm_source=ReadNext) - [How to Replace Negative Thoughts](https://www.psychcentral.com/depression/replacing-your-negative-thoughts?utm_source=ReadNext) Medically reviewed by [N. Simay Gökbayrak, PhD](https://www.psychcentral.com/medical-team) [From journaling exercises to therapy, there are plenty of ways to start challenging and replacing your negative thoughts.](https://www.psychcentral.com/depression/replacing-your-negative-thoughts?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/depression/replacing-your-negative-thoughts?utm_source=ReadNext) - [Deep Breathing Helps Ease Anxiety](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [If you have an anxiety disorder or just the occasional feeling of anxiety, consider deep breathing to help soothe your worries.](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety?utm_source=ReadNext) - [How to Rebound When Depression and Anxiety Won’t Let Up](https://www.psychcentral.com/blog/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext) Medically reviewed by [Adithya Cattamanchi, M.D.](https://www.psychcentral.com/medical-team) [When depression and anxiety feel like you just can't take a full breath or stand up tall, here's an account from someone who understands… and has…](https://www.psychcentral.com/blog/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/feeling-scared-that-you-will-always-feel-depressed-and-anxious?utm_source=ReadNext) - [Natural Remedies for Dealing with Stress and Anxiety](https://www.psychcentral.com/anxiety/natural-remedies-for-dealing-with-stress?utm_source=ReadNext) Medically reviewed by [Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC](https://www.psychcentral.com/medical-team) [You're stressed \*now. Here are some proven, some trending, and all interesting natural approaches to soothe your angst ASAP.](https://www.psychcentral.com/anxiety/natural-remedies-for-dealing-with-stress?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/natural-remedies-for-dealing-with-stress?utm_source=ReadNext) - [What Is Anticipatory Anxiety and How Do I Manage It?](https://www.psychcentral.com/anxiety/what-is-anticipatory-anxiety?utm_source=ReadNext) [If you constantly fear the future or stress over possible outcomes of things yet to come, you might be living with anticipatory anxiety. Here are the…](https://www.psychcentral.com/anxiety/what-is-anticipatory-anxiety?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/anxiety/what-is-anticipatory-anxiety?utm_source=ReadNext) - [Fight, Flight, or Freeze: What Is the Stress Response For?](https://www.psychcentral.com/blog/fight-flight-freeze-stress-response?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [The stress response serves its purpose. Learn more about what it does to your body and what happens if it becomes chronic.](https://www.psychcentral.com/blog/fight-flight-freeze-stress-response?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/fight-flight-freeze-stress-response?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) © 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. 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Readable Markdown	With the right coping tools, you can learn to let go of your anxieties and worries in the short and long term. There are many things in life that can bring about anxiety and a whirlwind of worry. Sometimes, it feels too easy to start worrying, but much harder to let go of it. - racing thoughts - tense muscles - shallow, quick breathing (hyperventilating) - a racing or pounding heart - restlessness - trouble concentrating or poor memory With a toolbox of strategies at your disposal, you can learn to let go of your anxiety and worry right now and over time. When you’re in a loop of negative, anxious thoughts, you often want to find a solution right now. It might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the [present moment](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation). You can do this by noticing your: - Inner world. What are you feeling and thinking? - Outer world. What can you observe by your senses? What do you see, feel, smell, or hear? - Breath. Focus on when you breathe in and out, feeling how it fills and empties your lungs. Calling out your symptoms and thoughts Sometimes, naming your symptoms can help you handle them. For instance, if your heart is racing, acknowledging that this is a common [physical anxiety symptom](https://psychcentral.com/anxiety/anxiety-in-the-body-physical-symptoms-and-signs) can give you some perspective — it’s anxiety, not a heart issue. When you’re anxious or worried, your thoughts may become [distorted](https://psychcentral.com/lib/cognitive-distortions-negative-thinking), further increasing your symptoms. Some common negative patterns of thinking include: - overgeneralizing - all-or-nothing thinking - jumping to conclusions - thinking in “shoulds” - [catastrophizing](https://psychcentral.com/lib/what-is-catastrophizing) Mantras [Mantras](https://www.healthline.com/health/mind-body/mantras-for-anxiety) are meaningful words or phrases often used in deeper spiritual or meditative practices. Consider creating a list of [anxiety-soothing quotes](https://psychcentral.com/anxiety/quotes-about-anxiety), proverbs, or sayings that you can repeat when you’re feeling anxious. They may be able to ground you and grant you some perspective. Quick somatic stress exercises [Bob Soulliere](https://www.breatheyourpower.com/what-we-do), Oxygen Advantage instructor and level 2 Wim Hof Method instructor from Alexandria, Virginia, recommends these immediate stress interventions: - Wide-angle vision technique: Focus on things that are distant from you, but still in your field of vision (at least 200 feet away). Then, relaxing your vision, allow yourself to focus less and less for at least 20 seconds. - Cadence breathing: Inhale for a 4-count, then exhale for a 6-count, repeating the cycle for 1 minute. You can use a stopwatch on your phone for this, or just try counting to yourself. - The physiological sigh: Take a double-breath inhale followed by a slow exhalation. Repeat 3 times. Both short- and long-term strategies often involve reframing your focus and perspective. In a [recent 2021 study](https://www.mdpi.com/2071-1050/13/11/5824), researchers looked at coping responses to fear and technology overload during the [COVID-19 pandemic](https://psychcentral.com/coronavirus/coronavirus-overview). They suggest that certain coping methods lessened anxiety in the long term more effectively than others. Practicing self-acceptance In the research, of the 180 participants, those who reported accepting themselves were more likely to seek solutions for their anxiety symptoms. [Self-acceptance](https://psychcentral.com/lib/ways-to-accept-yourself) and self-compassion were observed to be the opposite of wishful thinking and self-criticism. Developing a problem-solving style This approach focuses on the issue at hand, rather than the feelings behind it. Participants who developed a problem-solving style were open to finding: - positive solutions - new ways of thinking - ways to make difficult [decisions](https://psychcentral.com/anxiety/anxiety-and-the-power-of-quick-decisions-how-speeding-up-your-decision-making-can-lower-anxiety) Cultivating a social seeking approach People who seek support can often find new ways to cope and belong. If you’re interested in expanding your social network, you might consider seeking community through meditation, spiritual, or special interest [support groups](https://psychcentral.com/health/best-online-anxiety-support-groups). Finding healthy distractions Hobbies like reading or hiking might help give your mind a healthy break from worried thoughts. You might just want to do something you enjoy, like watching a funny movie or eating a comfort food. Deep breathing [Deep breathing](https://psychcentral.com/anxiety/why-deep-breathing-helps-calm-anxiety) is one way you can reduce anxiety by reducing its effects on your body. When you have anxiety, especially during an [anxiety or panic attack](https://psychcentral.com/anxiety/panic-attack-vs-anxiety-attack-whats-the-difference), you may start experiencing shallow breathing. This can lead to tension, dizziness, and a rapid heart rate. In contrast, deep breathing exercises — like those mentioned above — can restore your body’s sense of calm. Deep breathing is when you intentionally inhale slowly and deeply through your nose, and exhale long and slow out of your nose or mouth. Exercising These positive effects may have occurred due to: - increased socializing - accomplishing goals - getting physically stronger You may try yoga, running, or martial arts as exercises to relieve stress.
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