🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa085)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.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, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-to-calm-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-to-calm-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/how-to-calm-anxiety","crawl_time":1775047539,"first_indexed_time":1526560953,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/how-to-calm-anxiety s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"How to Calm Anxiety: 12 Ways to Calm Anxiety Naturally","meta_descriptions":["I wasn’t always an anxious person, but 6 years ago, I was overwhelmed with anxiety symptoms that became hard to ignore. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. Here are my tips for taking action when anxiety strikes."],"attrs_boilerpipe_text":"I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore.\nAs if depression wasn’t enough, my doctor diagnosed me with\ngeneralized anxiety disorder\n. Soon, it seeped into every aspect of my life, making it impossible to function normally.\nI lived in fear of having to talk to strangers. I started to experience\nanxiety attacks\n, a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all.\nWhen I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder.\nIt took years of\nmedication\n,\ntherapy\n, and finding new healthy habits, but I can now say that I’m symptom-free almost every day.\nNow I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis.\nI regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control.\nBeing held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety.\nIt wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively.\nHere are my tips for taking action when anxiety strikes.\nCaffeine is well-known as an\nanxiety inducer\n. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.\nWhen I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too.\nFeelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax.\nAlthough this may work in the short term,\nalcohol\nactually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off.\nOne of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.\nThat’s when\nwriting\ncan help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.\nStudies\nshow that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress.\nLavender\nis well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.\nIf you practice\nmindfulness\nor\nmeditation\n, try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective.\nLearn how to find quality essential oil\nhere\n.\nIf your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling.\nThey might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes.\nI use\npositive affirmations\nevery day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious.\nRepeating these statements, such as, “I’ve got what it takes,” may help you feel calm.\nResearch\nshows that positive affirmations may also improve your ability to solve problems when you’re under stress.\nSometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline.\nExercise\n— even if it’s just a\nwalk\n— can help use up that extra adrenaline.\nI often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy.\nWalking in a wooded area may also improve your well-being.\nStudies\nhave found that people who walk in nature have lowered levels of stress hormones than when they walk in the city.\nYou may not realize it, but not drinking enough water can make your anxiety symptoms worse.\nDehydration\ncan actually cause\nheart palpitations\n. This can lead to feelings of panic, which may trigger an anxiety attack.\nTake a few moments to relax and drink a large glass of water and see if you feel any better.\nHaving alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom.\nThese are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice\nmindfulness\n, which can reduce symptoms of anxiety and panic.\nBeing constantly plugged in is a modern-day curse that we all need to learn to live with.\nDon’t be afraid to  once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious.\nDo you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense.\nA hot bath with\nEpsom salts\nis great for relaxing your muscles, which can also help relax your mind.\nI find a bath is also good for encouraging meditation because external distractions like TV are gone.\nI can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry.\nLow blood sugar\ncan make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables.\nTake slow, deep breaths. Try\n4-7-8 breathing\n, where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds.\nUse the 5-4-3-2-1 method, a\ngrounding technique\nthat helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste.\nSniff\nlavender flowers or lavender essential oil\nfor at least 3 minutes.\nTry repeating a mantra, such as, “This too will pass.” It generally takes\nabout 10 minutes\nfor a panic attack to reach its peak intensity, after which the symptoms will start to subside.\nI also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself.\nThere’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms.\nYou may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.\nGiving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\nExplore more in\n\n- Causes & Risk Factors\n- Complications\n- Diagnosis\n- Diet\n- Home Remedies\n- Management\n- Prognosis\n- Related Conditions\n- Symptoms\n- Treatment\n- Types\n\nAnxiety\n\n#### Related Hubs\n[![Mental Well-Being](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https:\/\/www.healthline.com\/mental-health)\n\n[![Anxiety Treatment and Management](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https:\/\/www.healthline.com\/mental-health\/anxiety)\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes & Risk Factors](https:\/\/www.healthline.com\/health\/anxiety-causes)\n  - [Anemia](https:\/\/www.healthline.com\/health\/anxiety\/anemia-and-anxiety)\n  - [Common Triggers](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers)\n  - [Caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n  - [Genetics](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-genetic)\n  - [Perimenopause](https:\/\/www.healthline.com\/health\/perimenopause-anxiety)\n  - [Dehydration](https:\/\/www.healthline.com\/health\/anxiety\/dehydration-and-anxiety)\n  - [Long COVID](https:\/\/www.healthline.com\/health\/anxiety\/long-covid-and-anxiety)\n  - [Alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety)\n  - [After Eating](https:\/\/www.healthline.com\/health\/anxiety-after-eating)\n  - [Trauma](https:\/\/www.healthline.com\/health\/anxiety\/whats-the-relationship-between-trauma-and-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Diarrhea](https:\/\/www.healthline.com\/health\/anxiety-diarrhea)\n  - [Erectile Dysfunction](https:\/\/www.healthline.com\/health\/erectile-dysfunction-anxiety-stress)\n  - [Memory Loss](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-and-memory-loss)\n  - [Waking Up with a Panic Attack](https:\/\/www.healthline.com\/health\/mental-health\/waking-up-with-panic-attack)\n  - [Rebound Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/rebound-anxiety)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/anxiety-diagnosis)\n- ### Diet\n  Diet\n  \n  #### Related Hub\n  [![Nutrition & Supplements](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https:\/\/www.healthline.com\/mental-health\/nutrition-supplements)\n  \n  #### Related Articles\n  - [Diet](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies](https:\/\/www.healthline.com\/health\/anxiety-alternative-treatments)\n  - [333 Rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety)\n  - [Breathing into a Paper Bag](https:\/\/www.healthline.com\/health\/anxiety\/breathing-into-a-paper-bag)\n  - [Cold Shower](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n  - [Best Essential Oils](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - [Melatonin](https:\/\/www.healthline.com\/health\/anxiety\/melatonin-for-anxiety)\n  - [Best CBD for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-oil-for-anxiety)\n  - [Anxiety Relief Products](https:\/\/www.healthline.com\/health\/best-products-to-fight-stress-and-anxiety)\n  - [Calming Tips](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety)\n  - [Natural Products](https:\/\/www.healthline.com\/health\/natural-anti-anxiety)\n  - [Pressure Points](https:\/\/www.healthline.com\/health\/pressure-points-for-anxiety)\n  - [Jacobson's Relaxation Technique](https:\/\/www.healthline.com\/health\/what-is-jacobson-relaxation-technique)\n  - [Weighted Blankets](https:\/\/www.healthline.com\/health\/anxiety\/do-weighted-blankets-work)\n  - [Psilocybin Mushrooms](https:\/\/www.healthline.com\/health\/anxiety\/mushrooms-for-anxiety)\n  - [Best Fidget Toys](https:\/\/www.healthline.com\/health\/fidget-toys-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety)\n  - [Bowel Movements](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-making-you-poop-heres-how-to-soothe)\n  - [Tips for Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/how-to-get-over-social-anxiety)\n  - [Yoga Poses](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [Breating Exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [Lifestyle Tips](https:\/\/www.healthline.com\/health\/natural-ways-to-reduce-anxiety)\n  - [Books](https:\/\/www.healthline.com\/health\/anxiety\/best-anxiety-books)\n  - [Podcasts](https:\/\/www.healthline.com\/health\/anxiety\/podcasts-for-anxiety)\n  - [Mobile Apps](https:\/\/www.healthline.com\/health\/anxiety\/top-iphone-android-apps)\n  - [Grounding Techniques](https:\/\/www.healthline.com\/health\/grounding-techniques)\n  - [Stop a Panic Attack](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n  - [Overthinking](https:\/\/www.healthline.com\/health\/how-to-stop-overthinking)\n  - [Marijuana](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety)\n  - [Pre-Menstruation](https:\/\/www.healthline.com\/health\/anxiety-before-period)\n  - [Tips to Stop Worrying](https:\/\/www.healthline.com\/health\/anxiety\/catastrophizing)\n  - [Acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-for-anxiety)\n  - [Anxiety at Night](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n  - [Separation from Partner](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety-from-boyfriend)\n  - [Post-Breakup](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-after-breakup)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Nervous Breakdown](https:\/\/www.healthline.com\/health\/mental-health\/nervous-breakdown)\n  - [ADHD](https:\/\/www.healthline.com\/health\/adhd-and-anxiety)\n  - [Insomnia](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Social Anxiety and Introversion](https:\/\/www.healthline.com\/health\/anxiety\/introvert-vs-social-anxiety)\n  - [Social Anxiety and Autism](https:\/\/www.healthline.com\/health\/autism\/social-anxiety-vs-autism)\n  - [GERD](https:\/\/www.healthline.com\/health\/gerd-and-anxiety)\n  - [Depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety)\n  - [Stress](https:\/\/www.healthline.com\/health\/stress-and-anxiety)\n  - [Vs. Paranoia](https:\/\/www.healthline.com\/health\/paranoia-vs-anxiety)\n  - [Panic Attack vs. Anxiety Attack](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n  - [Numb and Tingly](https:\/\/www.healthline.com\/health\/anxiety-numbness)\n  - [Sore Throat](https:\/\/www.healthline.com\/health\/anxiety-sore-throat)\n  - [Itching](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-and-itching)\n  - [Sweating](https:\/\/www.healthline.com\/health\/diagnosing-hyperhidrosis\/depression-and-anxiety)\n  - [Dry Mouth](https:\/\/www.healthline.com\/health\/dry-mouth-anxiety)\n  - [Loss of Appetite](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-lose-appetite)\n  - [Headaches](https:\/\/www.healthline.com\/health\/headache\/anxiety-headaches)\n  - [Shaking](https:\/\/www.healthline.com\/health\/anxiety-shaking)\n  - [Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain)\n  - [Nausea](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-nausea)\n  - [Heart Palpitations](https:\/\/www.healthline.com\/health\/anxiety\/can-anxiety-cause-heart-palpitations)\n  - [Tiredness](https:\/\/www.healthline.com\/health\/anxiety\/can-having-anxiety-make-you-feel-tired)\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/anxiety\/effects-on-body)\n  - [Brain Fog](https:\/\/www.healthline.com\/health\/brain-fog-anxiety)\n  - [Depersonalization](https:\/\/www.healthline.com\/health\/mental-health\/coping-with-depersonalization)\n  - [Physical Symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety)\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Therapy](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https:\/\/www.healthline.com\/mental-health\/treatment)\n  \n  #### Related Articles\n  - [Types of Doctors](https:\/\/www.healthline.com\/health\/anxiety-doctors)\n  - [Medications](https:\/\/www.healthline.com\/health\/anxiety-drugs)\n  - [Benadryl](https:\/\/www.healthline.com\/health\/anxiety\/benadryl-for-anxiety)\n  - [Ketamine Therapy](https:\/\/www.healthline.com\/health\/anxiety\/ketamine-for-anxiety)\n  - [Promethazine](https:\/\/www.healthline.com\/health\/anxiety\/promethazine-for-anxiety)\n  - [Prozac](https:\/\/www.healthline.com\/health\/anxiety\/prozac-for-anxiety)\n  - [Cognitive Behavioral Therapy (CBT)](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-disorder-cognitive-behavioral-therapy)\n  - [Social Anxiety Treatment](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-treatment)\n  - [Beta-Blockers](https:\/\/www.healthline.com\/health\/beta-blockers-for-anxiety)\n  - [Trazodone](https:\/\/www.healthline.com\/health\/mental-health\/trazodone-for-anxiety)\n  - [How to Find a Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n  - [How to Find Mental Health Services](https:\/\/www.healthline.com\/health\/mental-health\/mental-health-services)\n  - [Online Psychiatrist Platforms](https:\/\/www.healthline.com\/health\/mental-health\/online-psychiatrist)\n  - [Low Cost and Free Online Therapy](https:\/\/www.healthline.com\/health\/mental-health\/online-therapist-for-free)\n  - [Online Therapy with Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Talk Therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy)\n  - [Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Affordable Online Therapy](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Generalized Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n  - [Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia)\n  - [Anticipatory Anxiety](https:\/\/www.healthline.com\/health\/anticipatory-anxiety)\n  - [Money Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/money-anxiety)\n  - [Subconscious Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/subconscious-anxiety)\n  - [Travel Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/travel-anxiety)\n  - [Workplace Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/workplace-anxiety)\n  - [Food Anxiety](https:\/\/www.healthline.com\/health\/eating-disorders\/anxiety-about-food)\n  - [Gym Anxiety](https:\/\/www.healthline.com\/health\/fitness\/gym-anxiety)\n  - [Hypochondria](https:\/\/www.healthline.com\/health\/health-anxiety)\n  - [Time Anxiety](https:\/\/www.healthline.com\/health\/mental-health\/time-anxiety)\n  - [In the Morning](https:\/\/www.healthline.com\/health\/morning-anxiety)\n  - [School Anxiety](https:\/\/www.healthline.com\/health\/school-anxiety)\n  - [Separation Anxiety in Adults](https:\/\/www.healthline.com\/health\/separation-anxiety-in-adults)\n  - [Sports Anxiety](https:\/\/www.healthline.com\/health\/sports-performance-anxiety)\n\n# 12 Ways to Calm Your Anxiety\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Danielle-Wade-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Danielle Wade, LCSW]() — Written by Fiona Thomas —  [Updated on February 2, 2023]()\n\n- [Avoid caffeine](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#avoid-caffeine)\n- [Avoid alcohol](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#avoid-alcohol)\n- [Write it out](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#write-it-out)\n- [Use scent](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#use-scent)\n- [Talk to someone](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#talk-to-someone)\n- [Positive affirmations](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#positive-affirmations)\n- [Walk it off](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#walk-it-off)\n- [Drink water](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#drink-water)\n- [Alone time](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#alone-time)\n- [Turn off phone](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#turn-off-phone)\n- [Take a bath](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#take-a-bath)\n- [Eat something](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#eat-something)\n- [Calm an anxiety attack](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#calm-an-anxiety-attack)\n- [Takeaway](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety#takeaway)\n\n### Key takeaways\n- Cutting back on or eliminating caffeine and alcohol intake may help reduce anxiety symptoms.\n- Establishing routines like journaling, aromatherapy, and positive self-affirmations may provide emotional support during anxious moments.\n- Physical activities, such as drinking water or taking a quick break outside, can help shift your focus to something more soothing.\n\nI wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore.\n\nAs if depression wasn’t enough, my doctor diagnosed me with [generalized anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder). Soon, it seeped into every aspect of my life, making it impossible to function normally.\n\nI lived in fear of having to talk to strangers. I started to experience [anxiety attacks](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack), a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all.\n\nWhen I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder.\n\nIt took years of [medication](https:\/\/www.healthline.com\/health\/anxiety-drugs), [therapy](https:\/\/www.healthline.com\/health\/types-of-therapy), and finding new healthy habits, but I can now say that I’m symptom-free almost every day.\n\nNow I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis.\n\nI regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control.\n\nBeing held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety.\n\nIt wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively.\n\nHere are my tips for taking action when anxiety strikes.\n\n## [1\\. Avoid caffeine]()\nCaffeine is well-known as an [anxiety inducer](https:\/\/www.mdpi.com\/2072-6643\/13\/9\/3088). But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.\n\nWhen I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too.\n\n## [2\\. Avoid alcohol]()\nFeelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax.\n\nAlthough this may work in the short term, [alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety) actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off.\n\n## [3\\. Write it out]()\nOne of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.\n\nThat’s when [writing](https:\/\/www.healthline.com\/health\/benefits-of-journaling) can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.\n\n[Studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/) show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress.\n\n## [4\\. Use scent]()\n[Lavender](https:\/\/www.healthline.com\/health\/what-lavender-can-do-for-you) is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.\n\nIf you practice [mindfulness](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction) or [meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation), try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective.\n\nLearn how to find quality essential oil [here](https:\/\/greatist.com\/health\/best-essential-oils-how-to-buy-essential-oils).\n\n## [5\\. Talk to someone who gets it]()\nIf your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling.\n\nThey might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes.\n\n## [6\\. Use positive affirmations]()\nI use [positive affirmations](https:\/\/www.healthline.com\/health\/mental-health\/do-affirmations-work) every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious.\n\nRepeating these statements, such as, “I’ve got what it takes,” may help you feel calm. [Research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2022.795055\/full) shows that positive affirmations may also improve your ability to solve problems when you’re under stress.\n\n## [7\\. Walk it off]()\nSometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. [Exercise](https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety) — even if it’s just a [walk](https:\/\/www.healthline.com\/health\/benefits-of-walking) — can help use up that extra adrenaline.\n\nI often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy.\n\nWalking in a wooded area may also improve your well-being. [Studies](https:\/\/www.science.org\/doi\/10.1126\/sciadv.aax0903) have found that people who walk in nature have lowered levels of stress hormones than when they walk in the city.\n\n## [8\\. Drink water]()\nYou may not realize it, but not drinking enough water can make your anxiety symptoms worse. [Dehydration](https:\/\/www.healthline.com\/health\/dehydration) can actually cause [heart palpitations](https:\/\/www.healthline.com\/health\/how-to-stop-heart-palpitations). This can lead to feelings of panic, which may trigger an anxiety attack.\n\nTake a few moments to relax and drink a large glass of water and see if you feel any better.\n\n## [9\\. Have some alone time]()\nHaving alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom.\n\nThese are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice [mindfulness](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction), which can reduce symptoms of anxiety and panic.\n\n## [10\\. Turn off your phone]()\nBeing constantly plugged in is a modern-day curse that we all need to learn to live with.\n\nDon’t be afraid to once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious.\n\n## [11\\. Take a bath]()\nDo you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense.\n\nA hot bath with [Epsom salts](https:\/\/www.healthline.com\/health\/epsom-salt-detox) is great for relaxing your muscles, which can also help relax your mind.\n\nI find a bath is also good for encouraging meditation because external distractions like TV are gone.\n\n## [12\\. Eat something]()\nI can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry.\n\n[Low blood sugar](https:\/\/www.healthline.com\/health\/low-blood-sugar-effects-on-body) can make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables.\n\n## [How to calm an anxiety attack]()\nIf you’re experiencing an [anxiety or panic attack](https:\/\/www.healthline.com\/health\/can-anxiety-kill-you), try doing the following to calm down:\n\n- Take slow, deep breaths. Try [4-7-8 breathing](https:\/\/www.healthline.com\/health\/4-7-8-breathing), where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds.\n- Use the 5-4-3-2-1 method, a [grounding technique](https:\/\/www.healthline.com\/health\/grounding-techniques) that helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste.\n- Sniff [lavender flowers or lavender essential oil](https:\/\/www.healthline.com\/health\/anxiety\/lavender-for-anxiety) for at least 3 minutes.\n- Try repeating a mantra, such as, “This too will pass.” It generally takes [about 10 minutes](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms) for a panic attack to reach its peak intensity, after which the symptoms will start to subside.\n- I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself.\n\n## [Takeaway]()\nThere’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms.\n\nYou may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.\n\nGiving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Bratman GN, et al. (2019). Nature and mental health: An ecosystem service perspective.  \n  <https:\/\/www.science.org\/doi\/10.1126\/sciadv.aax0903>\n- Exercise for stress and anxiety. (2022).  \n  <https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety>\n- Lakuta P. (2022). A factorial randomized controlled trial of implementation-intention-based self-affirmation interventions: Findings on depression, anxiety, and well-being in adults with psoriasis.  \n  <https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2022.795055\/full>\n- Paz-Graniel I, et al. (2022). Caffeine intake and its sex-specific association with general anxiety: A cross-sectional analysis among general population adults.  \n  <https:\/\/www.mdpi.com\/2072-6643\/14\/6\/1242>\n- Smyth JM et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial.   \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/>\n- Symptoms. (2021).  \n  <https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Danielle-Wade-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Danielle Wade, LCSW]() — Written by Fiona Thomas —  [Updated on February 2, 2023]()\n\n## related stories\n- [Alcohol and Anxiety](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety?utm_source=ReadNext)\n- [Natural Remedies for Anxiety in Children](https:\/\/www.healthline.com\/health\/childrens-health\/ways-to-calm-child-anxiety?utm_source=ReadNext)\n- [Understanding Anxiety Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain?utm_source=ReadNext)\n\n### Read this next\n- [Alcohol and Anxiety](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Alcohol is a sedative and a depressant that affects the central nervous system. Drinking can help you relax, but it can also make you feel anxious.](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety?utm_source=ReadNext)\n- [Natural Remedies for Anxiety in Children](https:\/\/www.healthline.com\/health\/childrens-health\/ways-to-calm-child-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Peggy Pletcher, M.S., R.D., L.D., CDE](https:\/\/www.healthline.com\/medical-team)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/childrens-health\/ways-to-calm-child-anxiety?utm_source=ReadNext)\n- [Understanding Anxiety Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain?utm_source=ReadNext)\n  \n  [Chest pain can be a symptom of anxiety or have other causes. Learn why it happens, how to manage your anxiety, and when to see a doctor.](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.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=healthline.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":"I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore.\n\nAs if depression wasn’t enough, my doctor diagnosed me with [generalized anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder). Soon, it seeped into every aspect of my life, making it impossible to function normally.\n\nI lived in fear of having to talk to strangers. I started to experience [anxiety attacks](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack), a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all.\n\nWhen I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder.\n\nIt took years of [medication](https:\/\/www.healthline.com\/health\/anxiety-drugs), [therapy](https:\/\/www.healthline.com\/health\/types-of-therapy), and finding new healthy habits, but I can now say that I’m symptom-free almost every day.\n\nNow I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis.\n\nI regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control.\n\nBeing held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety.\n\nIt wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively.\n\nHere are my tips for taking action when anxiety strikes.\n\nCaffeine is well-known as an [anxiety inducer](https:\/\/www.mdpi.com\/2072-6643\/13\/9\/3088). But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.\n\nWhen I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too.\n\nFeelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax.\n\nAlthough this may work in the short term, [alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety) actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off.\n\nOne of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.\n\nThat’s when [writing](https:\/\/www.healthline.com\/health\/benefits-of-journaling) can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.\n\n[Studies](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/) show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress.\n\n[Lavender](https:\/\/www.healthline.com\/health\/what-lavender-can-do-for-you) is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.\n\nIf you practice [mindfulness](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction) or [meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation), try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective.\n\nLearn how to find quality essential oil [here](https:\/\/greatist.com\/health\/best-essential-oils-how-to-buy-essential-oils).\n\nIf your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling.\n\nThey might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes.\n\nI use [positive affirmations](https:\/\/www.healthline.com\/health\/mental-health\/do-affirmations-work) every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious.\n\nRepeating these statements, such as, “I’ve got what it takes,” may help you feel calm. [Research](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2022.795055\/full) shows that positive affirmations may also improve your ability to solve problems when you’re under stress.\n\nSometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. [Exercise](https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety) — even if it’s just a [walk](https:\/\/www.healthline.com\/health\/benefits-of-walking) — can help use up that extra adrenaline.\n\nI often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy.\n\nWalking in a wooded area may also improve your well-being. [Studies](https:\/\/www.science.org\/doi\/10.1126\/sciadv.aax0903) have found that people who walk in nature have lowered levels of stress hormones than when they walk in the city.\n\nYou may not realize it, but not drinking enough water can make your anxiety symptoms worse. [Dehydration](https:\/\/www.healthline.com\/health\/dehydration) can actually cause [heart palpitations](https:\/\/www.healthline.com\/health\/how-to-stop-heart-palpitations). This can lead to feelings of panic, which may trigger an anxiety attack.\n\nTake a few moments to relax and drink a large glass of water and see if you feel any better.\n\nHaving alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom.\n\nThese are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice [mindfulness](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction), which can reduce symptoms of anxiety and panic.\n\nBeing constantly plugged in is a modern-day curse that we all need to learn to live with.\n\nDon’t be afraid to once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious.\n\nDo you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense.\n\nA hot bath with [Epsom salts](https:\/\/www.healthline.com\/health\/epsom-salt-detox) is great for relaxing your muscles, which can also help relax your mind.\n\nI find a bath is also good for encouraging meditation because external distractions like TV are gone.\n\nI can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry.\n\n[Low blood sugar](https:\/\/www.healthline.com\/health\/low-blood-sugar-effects-on-body) can make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables.\n\n- Take slow, deep breaths. Try [4-7-8 breathing](https:\/\/www.healthline.com\/health\/4-7-8-breathing), where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds.\n- Use the 5-4-3-2-1 method, a [grounding technique](https:\/\/www.healthline.com\/health\/grounding-techniques) that helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste.\n- Sniff [lavender flowers or lavender essential oil](https:\/\/www.healthline.com\/health\/anxiety\/lavender-for-anxiety) for at least 3 minutes.\n- Try repeating a mantra, such as, “This too will pass.” It generally takes [about 10 minutes](https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms) for a panic attack to reach its peak intensity, after which the symptoms will start to subside.\n- I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself.\n\nThere’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms.\n\nYou may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.\n\nGiving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you.","meta_canonical":null,"ml_categories_json":"{\"\/Health\":994,\"\/Health\/Mental_Health\":993,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":987}","ml_types_json":"{\"\/Article\":998,\"\/Article\/How_to\":947}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1526560953,"attrs_is_republished":0,"attrs_nr_words":"2774","attrs_boilerpipe_nr_words":"1394","body_ext_links_number":32,"body_int_links_number":254,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":187,"download_ttfb_msec":179,"download_size":86253}

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How to Calm Anxiety: 12 Ways to Calm Anxiety Naturally

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I wasn’t always an anxious person, but 6 years ago, I was overwhelmed with anxiety symptoms that became hard to ignore. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. Here are my tips for taking action when anxiety strikes.

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I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore. As if depression wasn’t enough, my doctor diagnosed me with generalized anxiety disorder . Soon, it seeped into every aspect of my life, making it impossible to function normally. I lived in fear of having to talk to strangers. I started to experience anxiety attacks , a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all. When I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder. It took years of medication , therapy , and finding new healthy habits, but I can now say that I’m symptom-free almost every day. Now I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis. I regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control. Being held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively. Here are my tips for taking action when anxiety strikes. Caffeine is well-known as an anxiety inducer . But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it. When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too. Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off. One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason. That’s when writing can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible. Studies show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress. Lavender is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing. If you practice mindfulness or meditation , try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective. Learn how to find quality essential oil here . If your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling. They might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes. I use positive affirmations every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious. Repeating these statements, such as, “I’ve got what it takes,” may help you feel calm. Research shows that positive affirmations may also improve your ability to solve problems when you’re under stress. Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. Exercise — even if it’s just a walk — can help use up that extra adrenaline. I often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy. Walking in a wooded area may also improve your well-being. Studies have found that people who walk in nature have lowered levels of stress hormones than when they walk in the city. You may not realize it, but not drinking enough water can make your anxiety symptoms worse. Dehydration can actually cause heart palpitations . This can lead to feelings of panic, which may trigger an anxiety attack. Take a few moments to relax and drink a large glass of water and see if you feel any better. Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom. These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice mindfulness , which can reduce symptoms of anxiety and panic. Being constantly plugged in is a modern-day curse that we all need to learn to live with. Don’t be afraid to once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious. Do you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense. A hot bath with Epsom salts is great for relaxing your muscles, which can also help relax your mind. I find a bath is also good for encouraging meditation because external distractions like TV are gone. I can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry. Low blood sugar can make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables. Take slow, deep breaths. Try 4-7-8 breathing , where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds. Use the 5-4-3-2-1 method, a grounding technique that helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste. Sniff lavender flowers or lavender essential oil for at least 3 minutes. Try repeating a mantra, such as, “This too will pass.” It generally takes about 10 minutes for a panic attack to reach its peak intensity, after which the symptoms will start to subside. I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself. There’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms. You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying. Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you.

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[Best Fidget Toys](https://www.healthline.com/health/fidget-toys-for-anxiety) - ### Management Management #### Related Articles - [Management](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety) - [Bowel Movements](https://www.healthline.com/health/mental-health/is-anxiety-making-you-poop-heres-how-to-soothe) - [Tips for Social Anxiety](https://www.healthline.com/health/anxiety/how-to-get-over-social-anxiety) - [Yoga Poses](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [Breating Exercises](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [Lifestyle Tips](https://www.healthline.com/health/natural-ways-to-reduce-anxiety) - [Books](https://www.healthline.com/health/anxiety/best-anxiety-books) - [Podcasts](https://www.healthline.com/health/anxiety/podcasts-for-anxiety) - [Mobile Apps](https://www.healthline.com/health/anxiety/top-iphone-android-apps) - [Grounding Techniques](https://www.healthline.com/health/grounding-techniques) - 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[ADHD](https://www.healthline.com/health/adhd-and-anxiety) - [Insomnia](https://www.healthline.com/health/anxiety-insomnia) - [Social Anxiety and Introversion](https://www.healthline.com/health/anxiety/introvert-vs-social-anxiety) - [Social Anxiety and Autism](https://www.healthline.com/health/autism/social-anxiety-vs-autism) - [GERD](https://www.healthline.com/health/gerd-and-anxiety) - [Depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) - [Stress](https://www.healthline.com/health/stress-and-anxiety) - [Vs. Paranoia](https://www.healthline.com/health/paranoia-vs-anxiety) - [Panic Attack vs. Anxiety Attack](https://www.healthline.com/health/panic-attack-vs-anxiety-attack) - ### Symptoms Symptoms #### Related Articles - [Symptoms](https://www.healthline.com/health/anxiety-disorder-symptoms) - [Numb and Tingly](https://www.healthline.com/health/anxiety-numbness) - [Sore Throat](https://www.healthline.com/health/anxiety-sore-throat) - [Itching](https://www.healthline.com/health/anxiety/anxiety-and-itching) - [Sweating](https://www.healthline.com/health/diagnosing-hyperhidrosis/depression-and-anxiety) - [Dry Mouth](https://www.healthline.com/health/dry-mouth-anxiety) - [Loss of Appetite](https://www.healthline.com/health/mental-health/anxiety-lose-appetite) - [Headaches](https://www.healthline.com/health/headache/anxiety-headaches) - [Shaking](https://www.healthline.com/health/anxiety-shaking) - [Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain) - [Nausea](https://www.healthline.com/health/anxiety/anxiety-nausea) - [Heart Palpitations](https://www.healthline.com/health/anxiety/can-anxiety-cause-heart-palpitations) - [Tiredness](https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired) - [Effects on the Body](https://www.healthline.com/health/anxiety/effects-on-body) - [Brain Fog](https://www.healthline.com/health/brain-fog-anxiety) - [Depersonalization](https://www.healthline.com/health/mental-health/coping-with-depersonalization) - [Physical Symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety) - ### Treatment Treatment #### Related Hub [![Therapy](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https://www.healthline.com/mental-health/treatment) #### Related Articles - [Types of Doctors](https://www.healthline.com/health/anxiety-doctors) - [Medications](https://www.healthline.com/health/anxiety-drugs) - [Benadryl](https://www.healthline.com/health/anxiety/benadryl-for-anxiety) - [Ketamine Therapy](https://www.healthline.com/health/anxiety/ketamine-for-anxiety) - [Promethazine](https://www.healthline.com/health/anxiety/promethazine-for-anxiety) - [Prozac](https://www.healthline.com/health/anxiety/prozac-for-anxiety) - [Cognitive Behavioral Therapy (CBT)](https://www.healthline.com/health/anxiety/social-anxiety-disorder-cognitive-behavioral-therapy) - [Social Anxiety Treatment](https://www.healthline.com/health/anxiety/social-anxiety-treatment) - [Beta-Blockers](https://www.healthline.com/health/beta-blockers-for-anxiety) - [Trazodone](https://www.healthline.com/health/mental-health/trazodone-for-anxiety) - [How to Find a Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Find Mental Health Services](https://www.healthline.com/health/mental-health/mental-health-services) - [Online Psychiatrist Platforms](https://www.healthline.com/health/mental-health/online-psychiatrist) - [Low Cost and Free Online Therapy](https://www.healthline.com/health/mental-health/online-therapist-for-free) - [Online Therapy with Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Talk Therapy](https://www.healthline.com/health/mental-health/talk-therapy) - [Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Affordable Online Therapy](https://www.healthline.com/health/therapy-for-every-budget) - ### Types Types #### Related Articles - [Generalized Anxiety](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [Social Anxiety](https://www.healthline.com/health/anxiety/social-phobia) - [Anticipatory Anxiety](https://www.healthline.com/health/anticipatory-anxiety) - [Money Anxiety](https://www.healthline.com/health/anxiety/money-anxiety) - [Subconscious Anxiety](https://www.healthline.com/health/anxiety/subconscious-anxiety) - [Travel Anxiety](https://www.healthline.com/health/anxiety/travel-anxiety) - [Workplace Anxiety](https://www.healthline.com/health/anxiety/workplace-anxiety) - [Food Anxiety](https://www.healthline.com/health/eating-disorders/anxiety-about-food) - [Gym Anxiety](https://www.healthline.com/health/fitness/gym-anxiety) - [Hypochondria](https://www.healthline.com/health/health-anxiety) - [Time Anxiety](https://www.healthline.com/health/mental-health/time-anxiety) - [In the Morning](https://www.healthline.com/health/morning-anxiety) - [School Anxiety](https://www.healthline.com/health/school-anxiety) - [Separation Anxiety in Adults](https://www.healthline.com/health/separation-anxiety-in-adults) - [Sports Anxiety](https://www.healthline.com/health/sports-performance-anxiety) # 12 Ways to Calm Your Anxiety ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Danielle-Wade-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Danielle Wade, LCSW]() — Written by Fiona Thomas — [Updated on February 2, 2023]() - [Avoid caffeine](https://www.healthline.com/health/how-to-calm-anxiety#avoid-caffeine) - [Avoid alcohol](https://www.healthline.com/health/how-to-calm-anxiety#avoid-alcohol) - [Write it out](https://www.healthline.com/health/how-to-calm-anxiety#write-it-out) - [Use scent](https://www.healthline.com/health/how-to-calm-anxiety#use-scent) - [Talk to someone](https://www.healthline.com/health/how-to-calm-anxiety#talk-to-someone) - [Positive affirmations](https://www.healthline.com/health/how-to-calm-anxiety#positive-affirmations) - [Walk it off](https://www.healthline.com/health/how-to-calm-anxiety#walk-it-off) - [Drink water](https://www.healthline.com/health/how-to-calm-anxiety#drink-water) - [Alone time](https://www.healthline.com/health/how-to-calm-anxiety#alone-time) - [Turn off phone](https://www.healthline.com/health/how-to-calm-anxiety#turn-off-phone) - [Take a bath](https://www.healthline.com/health/how-to-calm-anxiety#take-a-bath) - [Eat something](https://www.healthline.com/health/how-to-calm-anxiety#eat-something) - [Calm an anxiety attack](https://www.healthline.com/health/how-to-calm-anxiety#calm-an-anxiety-attack) - [Takeaway](https://www.healthline.com/health/how-to-calm-anxiety#takeaway) ### Key takeaways - Cutting back on or eliminating caffeine and alcohol intake may help reduce anxiety symptoms. - Establishing routines like journaling, aromatherapy, and positive self-affirmations may provide emotional support during anxious moments. - Physical activities, such as drinking water or taking a quick break outside, can help shift your focus to something more soothing. I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore. As if depression wasn’t enough, my doctor diagnosed me with [generalized anxiety disorder](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder). Soon, it seeped into every aspect of my life, making it impossible to function normally. I lived in fear of having to talk to strangers. I started to experience [anxiety attacks](https://www.healthline.com/health/panic-attack-vs-anxiety-attack), a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all. When I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder. It took years of [medication](https://www.healthline.com/health/anxiety-drugs), [therapy](https://www.healthline.com/health/types-of-therapy), and finding new healthy habits, but I can now say that I’m symptom-free almost every day. Now I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis. I regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control. Being held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively. Here are my tips for taking action when anxiety strikes. ## [1\. Avoid caffeine]() Caffeine is well-known as an [anxiety inducer](https://www.mdpi.com/2072-6643/13/9/3088). But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it. When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too. ## [2\. Avoid alcohol]() Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, [alcohol](https://www.healthline.com/health/alcohol-and-anxiety) actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off. ## [3\. Write it out]() One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason. That’s when [writing](https://www.healthline.com/health/benefits-of-journaling) can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/) show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress. ## [4\. Use scent]() [Lavender](https://www.healthline.com/health/what-lavender-can-do-for-you) is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing. If you practice [mindfulness](https://www.healthline.com/health/mindfulness-based-stress-reduction) or [meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation), try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective. Learn how to find quality essential oil [here](https://greatist.com/health/best-essential-oils-how-to-buy-essential-oils). ## [5\. Talk to someone who gets it]() If your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling. They might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes. ## [6\. Use positive affirmations]() I use [positive affirmations](https://www.healthline.com/health/mental-health/do-affirmations-work) every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious. Repeating these statements, such as, “I’ve got what it takes,” may help you feel calm. [Research](https://www.frontiersin.org/articles/10.3389/fpsyt.2022.795055/full) shows that positive affirmations may also improve your ability to solve problems when you’re under stress. ## [7\. Walk it off]() Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. [Exercise](https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety) — even if it’s just a [walk](https://www.healthline.com/health/benefits-of-walking) — can help use up that extra adrenaline. I often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy. Walking in a wooded area may also improve your well-being. [Studies](https://www.science.org/doi/10.1126/sciadv.aax0903) have found that people who walk in nature have lowered levels of stress hormones than when they walk in the city. ## [8\. Drink water]() You may not realize it, but not drinking enough water can make your anxiety symptoms worse. [Dehydration](https://www.healthline.com/health/dehydration) can actually cause [heart palpitations](https://www.healthline.com/health/how-to-stop-heart-palpitations). This can lead to feelings of panic, which may trigger an anxiety attack. Take a few moments to relax and drink a large glass of water and see if you feel any better. ## [9\. Have some alone time]() Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom. These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice [mindfulness](https://www.healthline.com/health/mindfulness-based-stress-reduction), which can reduce symptoms of anxiety and panic. ## [10\. Turn off your phone]() Being constantly plugged in is a modern-day curse that we all need to learn to live with. Don’t be afraid to once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious. ## [11\. Take a bath]() Do you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense. A hot bath with [Epsom salts](https://www.healthline.com/health/epsom-salt-detox) is great for relaxing your muscles, which can also help relax your mind. I find a bath is also good for encouraging meditation because external distractions like TV are gone. ## [12\. Eat something]() I can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry. [Low blood sugar](https://www.healthline.com/health/low-blood-sugar-effects-on-body) can make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables. ## [How to calm an anxiety attack]() If you’re experiencing an [anxiety or panic attack](https://www.healthline.com/health/can-anxiety-kill-you), try doing the following to calm down: - Take slow, deep breaths. Try [4-7-8 breathing](https://www.healthline.com/health/4-7-8-breathing), where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds. - Use the 5-4-3-2-1 method, a [grounding technique](https://www.healthline.com/health/grounding-techniques) that helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste. - Sniff [lavender flowers or lavender essential oil](https://www.healthline.com/health/anxiety/lavender-for-anxiety) for at least 3 minutes. - Try repeating a mantra, such as, “This too will pass.” It generally takes [about 10 minutes](https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms) for a panic attack to reach its peak intensity, after which the symptoms will start to subside. - I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself. ## [Takeaway]() There’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms. You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying. Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Bratman GN, et al. (2019). Nature and mental health: An ecosystem service perspective. <https://www.science.org/doi/10.1126/sciadv.aax0903> - Exercise for stress and anxiety. (2022). <https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety> - Lakuta P. (2022). A factorial randomized controlled trial of implementation-intention-based self-affirmation interventions: Findings on depression, anxiety, and well-being in adults with psoriasis. <https://www.frontiersin.org/articles/10.3389/fpsyt.2022.795055/full> - Paz-Graniel I, et al. (2022). Caffeine intake and its sex-specific association with general anxiety: A cross-sectional analysis among general population adults. <https://www.mdpi.com/2072-6643/14/6/1242> - Smyth JM et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/> - Symptoms. (2021). <https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Danielle-Wade-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Danielle Wade, LCSW]() — Written by Fiona Thomas — [Updated on February 2, 2023]() ## related stories - [Alcohol and Anxiety](https://www.healthline.com/health/alcohol-and-anxiety?utm_source=ReadNext) - [Natural Remedies for Anxiety in Children](https://www.healthline.com/health/childrens-health/ways-to-calm-child-anxiety?utm_source=ReadNext) - [Understanding Anxiety Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain?utm_source=ReadNext) ### Read this next - [Alcohol and Anxiety](https://www.healthline.com/health/alcohol-and-anxiety?utm_source=ReadNext) Medically reviewed by [Timothy J. Legg, PhD, PsyD](https://www.healthline.com/medical-team) [Alcohol is a sedative and a depressant that affects the central nervous system. Drinking can help you relax, but it can also make you feel anxious.](https://www.healthline.com/health/alcohol-and-anxiety?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/alcohol-and-anxiety?utm_source=ReadNext) - [Natural Remedies for Anxiety in Children](https://www.healthline.com/health/childrens-health/ways-to-calm-child-anxiety?utm_source=ReadNext) Medically reviewed by [Peggy Pletcher, M.S., R.D., L.D., CDE](https://www.healthline.com/medical-team) [READ MORE](https://www.healthline.com/health/childrens-health/ways-to-calm-child-anxiety?utm_source=ReadNext) - [Understanding Anxiety Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain?utm_source=ReadNext) [Chest pain can be a symptom of anxiety or have other causes. Learn why it happens, how to manage your anxiety, and when to see a doctor.](https://www.healthline.com/health/anxiety/anxiety-chest-pain?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/anxiety/anxiety-chest-pain?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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[See additional information](https://www.healthline.com/additional-information). © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). 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Readable Markdown

I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore. As if depression wasn’t enough, my doctor diagnosed me with [generalized anxiety disorder](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder). Soon, it seeped into every aspect of my life, making it impossible to function normally. I lived in fear of having to talk to strangers. I started to experience [anxiety attacks](https://www.healthline.com/health/panic-attack-vs-anxiety-attack), a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all. When I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder. It took years of [medication](https://www.healthline.com/health/anxiety-drugs), [therapy](https://www.healthline.com/health/types-of-therapy), and finding new healthy habits, but I can now say that I’m symptom-free almost every day. Now I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis. I regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control. Being held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively. Here are my tips for taking action when anxiety strikes. Caffeine is well-known as an [anxiety inducer](https://www.mdpi.com/2072-6643/13/9/3088). But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it. When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too. Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, [alcohol](https://www.healthline.com/health/alcohol-and-anxiety) actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off. One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason. That’s when [writing](https://www.healthline.com/health/benefits-of-journaling) can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/) show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress. [Lavender](https://www.healthline.com/health/what-lavender-can-do-for-you) is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing. If you practice [mindfulness](https://www.healthline.com/health/mindfulness-based-stress-reduction) or [meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation), try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective. Learn how to find quality essential oil [here](https://greatist.com/health/best-essential-oils-how-to-buy-essential-oils). If your feelings of anxiety are making it hard to function, you should speak with a mental health professional. But talking with friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling. They might have a new hack I can try, or they can point out something that might have acted as a trigger. But sometimes it’s just nice to vent to someone who knows how it feels to be in my shoes. I use [positive affirmations](https://www.healthline.com/health/mental-health/do-affirmations-work) every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious. Repeating these statements, such as, “I’ve got what it takes,” may help you feel calm. [Research](https://www.frontiersin.org/articles/10.3389/fpsyt.2022.795055/full) shows that positive affirmations may also improve your ability to solve problems when you’re under stress. Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. [Exercise](https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety) — even if it’s just a [walk](https://www.healthline.com/health/benefits-of-walking) — can help use up that extra adrenaline. I often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy. Walking in a wooded area may also improve your well-being. [Studies](https://www.science.org/doi/10.1126/sciadv.aax0903) have found that people who walk in nature have lowered levels of stress hormones than when they walk in the city. You may not realize it, but not drinking enough water can make your anxiety symptoms worse. [Dehydration](https://www.healthline.com/health/dehydration) can actually cause [heart palpitations](https://www.healthline.com/health/how-to-stop-heart-palpitations). This can lead to feelings of panic, which may trigger an anxiety attack. Take a few moments to relax and drink a large glass of water and see if you feel any better. Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries (if you live in a walkable area), go to the gym, or clean the bathroom. These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice [mindfulness](https://www.healthline.com/health/mindfulness-based-stress-reduction), which can reduce symptoms of anxiety and panic. Being constantly plugged in is a modern-day curse that we all need to learn to live with. Don’t be afraid to once in a while. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious. Do you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense. A hot bath with [Epsom salts](https://www.healthline.com/health/epsom-salt-detox) is great for relaxing your muscles, which can also help relax your mind. I find a bath is also good for encouraging meditation because external distractions like TV are gone. I can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It’s an easy mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry. [Low blood sugar](https://www.healthline.com/health/low-blood-sugar-effects-on-body) can make you feel nervous, irritable, and anxious. Try eating something easy to digest like a banana. Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables. - Take slow, deep breaths. Try [4-7-8 breathing](https://www.healthline.com/health/4-7-8-breathing), where you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale through your mouth for 8 seconds. - Use the 5-4-3-2-1 method, a [grounding technique](https://www.healthline.com/health/grounding-techniques) that helps you refocus by looking at 5 objects, listening for 4 sounds, touching 3 objects, identifying 2 smells, and naming 1 thing you can taste. - Sniff [lavender flowers or lavender essential oil](https://www.healthline.com/health/anxiety/lavender-for-anxiety) for at least 3 minutes. - Try repeating a mantra, such as, “This too will pass.” It generally takes [about 10 minutes](https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms) for a panic attack to reach its peak intensity, after which the symptoms will start to subside. - I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself. There’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms. You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying. Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you.

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