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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 195 (from laksa064)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa195.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.priorygroup.com/blog/how-to-calm-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.priorygroup.com/blog/how-to-calm-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.priorygroup.com\/blog\/how-to-calm-anxiety","crawl_time":1776357041,"first_indexed_time":1736819796,"http_code":200,"src_unparsed":"com,priorygroup!www,\/blog\/how-to-calm-anxiety s443","src_root_hash":"579432382727874595","history_drop_reason":null,"meta_title":"How to Calm Anxiety Quickly: 9 Effective Techniques - Priory","meta_descriptions":["Learn 9 simple, fast-acting strategies to ease anxious thoughts and physical tension. Step-by-step tips you can use in minutes, anytime, anywhere."],"attrs_boilerpipe_text":"Anxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview.\nAs anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations.\nTry these quick and easy techniques if you feel a rush of anxiety building inside you:\n1. Accept your anxiety\nIt might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it.\nPlus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in \ndealing with anxiety\n.\n2. \nAvoid stimulants like coffee and alcohol\nCaffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses (\nsource\n). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time \nalcohol and anxiety\n don't pair well together and will worsen any symptoms of anxiety you're currently experiencing.\n3. \nAdopt some relaxation techniques\nWhen you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other \nphysical symptoms of anxiety\n.\nThere are plenty of \nrelaxation exercises to help reduce anxiety\n. These focus your breathing and identify areas of tension in your body which you can then release.\nHere's a \nsimple breathing exercise\n that anyone can pick up in the moment to help calm anxiety:\nDeep breaths\n- Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so.\nHold your breath\n- Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity.\nExhale\n- Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do.\nMuscle relaxation\n- Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing.\nRelease tension\n- You’ll feel the tension drift away as you do this process.\n4. Distract yourself\nWhenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction.\nSmall things like leaving the room or \ngoing outside can be effective\n. One other technique that some people use when calming their anxiety is counting backwards.\nWhen trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers.\nThis is a technique you can then use to calm your anxiety when you’re out and about.\nChanging focus can be especially effective if you’re \nexperiencing anxiety at night\n. Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on\n \nhow to stop ruminating\n.\n5. Visualise peacefulness\nVisualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control.\nOne example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and:\nName 5 things you can see\n- This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses.\nName 4 things you can feel\n- Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on.\nName 3 things you can hear\n- Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees.\nName 2 things you can smell\n- While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside.\nName 1 thing you can taste\n- This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour.\n6. ‘Burn off’ your anxiety\nWhen you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate.\nIn these moments, try doing something that rids your body of this adrenaline, which could include:\nChores that need a lot of energy to complete\nHigh intensity exercise\nDancing around the house to loud music\nAny aerobic exercise\nGo outside and get some fresh air\nIt’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing.\n7. Question and challenge your thoughts\nWhen our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety.\nA useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering.\nWhen you feel yourself having an unhealthy thought, pause and really think about the following:\nHow is this thought going to make me feel?\nIs it a fact or an opinion?\nIs it a rational or irrational thought?\nWhat are other outcomes to think about?\nYou may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them.\n8. Share your feelings\nThe saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective.\nThe idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when \nspeaking to your boss about your mental health\n, and remember you’re potentially helping other people in your office by being brave enough to speak up.\n9. Listen to some music\nScience has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal \nPsychoneuroendocrinology\n found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.”\nIf you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing \nworkplace anxiety\n, as you can get back to your desk and switch off with a few minutes of calm music.","attrs_markdown":"[Skip to main](https:\/\/www.priorygroup.com\/blog\/how-to-calm-anxiety#main)\n\n[Live your life](https:\/\/www.priorygroup.com\/live-your-life \"Live your life\")\n\nEN\n\n- English - GB\n  English - GB\n\n- Polish\n  polski\n\n- Punjabi\n  à¨ªà©°à¨œà¨¾à¨¬à©€\n\n- Urdu\n  Ø§Ø±Ø¯Ùˆ\n\n- Bengali\n  à¦¬à¦¾à¦‚à¦²à¦¾ (baÉ›á¹…lÄ)\n\n- Arabic\n  Ø¹Ø±Ø¨ÙŠ\n\n- Portuguese\n  portuguÃªs\n\n- Romanian\n  romÃ¢nÄƒ\n\n- Spanish - Europe\n  espaÃ±ol\n\n- Chinese Simplified\n  ä¸å›½ç®€åŒ–\n\n- Hindi\n  à¤¹à¤¿à¤¨à¥à¤¦à¥€\n\n- Gujarati\n  àª—à«àªœàª°àª¾àª¤à«€\n\n- Turkish\n  TÃ¼rkÃ§e\n\n- Somali\n  af Soomaali\n\n- French - Europe\n  franÃ§ais\n\n- Italian\n  italiano\n\n- Afrikaans\n  Afrikaans\n\n- Albanian\n  shqip\n\n- Amharic\n  áŠ£áˆ›áˆáŠ›\n\n- Armenian\n  Õ€Õ¡ÕµÕ¥Ö€Õ§Õ¶\n\n- Assamese\n  à¦…à¦¸à¦®à§€à§Ÿà¦¾ (asamÄ«yÌ‡a)\n\n- Aymara\n  aymar aru\n\n- Azerbaijani\n  Ø¢Ø°Ø±Ø¨Ø§ÙŠØ¬Ø§Ù†Ø¬Ø§ Ø¯ÙŠÙ„ÙŠ\n\n- Bambara\n  Bamanankan\n\n- Basque\n  euskara\n\n- Belarusian\n  Ð‘ÐµÐ»Ð°Ñ€ÑƒÑÐºÐ°Ñ Ð¼Ð¾Ð²Ð°\n\n- Bhojpuri\n  à¤à¥‹à¤œà¤ªà¥à¤°à¥€ (bÊ°ojpurÄ«)\n\n- Bosnian\n  bosanski\n\n- Bulgarian\n  Ð±ÑŠÐ»Ð³Ð°Ñ€ÑÐºÐ¸ (bÃ£lgarski)\n\n- Catalan\n  catalÃ\n\n- Cebuano\n  Sinugboanon\n\n- Chichewa\n  ChicheÅµa\n\n- Chinese Traditional\n  ä¸åœ‹å‚³çµ±\n\n- Corsican\n  corsu\n\n- Croatian\n  Hrvatski\n\n- Czech\n  ÄeÅ¡tina\n\n- Danish\n  dansk\n\n- Dhivehi\n  Þ‹Þ¨ÞˆÞ¬Þ€Þ¨ (dhivehi)\n\n- Dogri\n  Dogra à¤¡à¥‹à¤—à¤°à¥€\n\n- Dutch\n  Nederlands\n\n- Esperanto\n  Esperanto\n\n- Estonian\n  eesti keel\n\n- Ewe\n  EÊ‹egbe\n\n- Filipino\n  filipino\n\n- Finnish\n  suomi\n\n- French - 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[Priory Life Works House](https:\/\/www.priorygroup.com\/locations\/life-works \"Priory Life Works House\")\n  \n  Supporting every aspect of you\n  \n  [Our whole-person care explained](https:\/\/www.priorygroup.com\/our-services\/whole-person-care \"Our whole-person care explained\")\n- Mental health\n  \n  Back\n  \n  close\n  \n  ### Our mental health services\n  Book a private mental health assessment today from as little as £49\n  \n  Assessments\n  \n  Assessments\n  \n  - [Mental health assessments](https:\/\/www.priorygroup.com\/private-mental-health-assessment \"Mental health assessments\")\n  - [Autism assessment](https:\/\/www.priorygroup.com\/mental-health\/autism\/autism-assessments \"Autism assessment\")\n  - [Eating disorder assessment](https:\/\/www.priorygroup.com\/eating-disorders\/private-eating-disorder-assessment \"Eating disorder assessment\")\n  - [Young people's assessment](https:\/\/www.priorygroup.com\/private-camhs\/private-camhs-assessment \"Young people's assessment\")\n  - [ADHD assessment](https:\/\/www.priorygroup.com\/mental-health\/adhd-treatment\/adhd-assessments-for-adults \"ADHD assessment\")\n  \n  Treatment programmes\n  \n  Treatment programmes\n  \n  - [Mental health treatment](https:\/\/www.priorygroup.com\/mental-health \"Mental health treatment\")\n  - [Inpatient treatment](https:\/\/www.priorygroup.com\/our-services\/inpatient-residential-treatment \"Inpatient treatment\")\n  - [Outpatient treatment](https:\/\/www.priorygroup.com\/our-services\/day-care-and-outpatient-treatment \"Outpatient treatment\")\n  - [Online therapy](https:\/\/www.priorygroup.com\/our-services\/online-therapy \"Online therapy\")\n  \n  [Compare our services](https:\/\/www.priorygroup.com\/our-services \"Compare our services\")\n  \n  Common conditions\n  \n  Common conditions\n  \n  - [Depression](https:\/\/www.priorygroup.com\/mental-health\/depression-treatment \"Depression\")\n  - [Anxiety](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment \"Anxiety\")\n  - [OCD](https:\/\/www.priorygroup.com\/mental-health\/ocd-treatment \"OCD\")\n  - [PTSD](https:\/\/www.priorygroup.com\/mental-health\/post-traumatic-stress-disorder-ptsd-treatment \"PTSD\")\n  - [Bipolar disorder](https:\/\/www.priorygroup.com\/mental-health\/bipolar-disorder-treatment \"Bipolar disorder\")\n  \n  Other conditions\n  \n  Other conditions\n  \n  - [Stress](https:\/\/www.priorygroup.com\/mental-health\/stress-treatment \"Stress\")\n  - [Personality disorders](https:\/\/www.priorygroup.com\/mental-health\/personality-disorder-treatment \"Personality disorders\")\n  - [Bereavement](https:\/\/www.priorygroup.com\/mental-health\/bereavement-counselling \"Bereavement\")\n  - [Anger management](https:\/\/www.priorygroup.com\/mental-health\/anger-management \"Anger management\")\n  - [Panic attacks](https:\/\/www.priorygroup.com\/mental-health\/panic-attack-treatment \"Panic attacks\")\n  - [Self-harm](https:\/\/www.priorygroup.com\/mental-health\/self-harm-treatment \"Self-harm\")\n  \n  - [View all conditions A-Z](https:\/\/www.priorygroup.com\/a-z-of-mental-health-conditions \"View all conditions A-Z\")\n    For information on the full range of conditions we support.\n  \n  Taking the first step\n  \n  Taking the first step\n  \n  - [What to expect from mental health treatment](https:\/\/www.priorygroup.com\/mental-health\/what-to-expect-from-mental-health-treatment \"What to expect from mental health treatment\")\n  - [Free self-assessments](https:\/\/www.priorygroup.com\/mental-health-assessments \"Free self-assessments\")\n  - [Payment and funding options](https:\/\/www.priorygroup.com\/about-us\/payment-and-funding-options \"Payment and funding options\")\n  \n  Therapy formats\n  \n  Therapy formats\n  \n  - [Couples therapy](https:\/\/www.priorygroup.com\/our-services\/couples-therapy \"Couples therapy\")\n  - [Family counselling](https:\/\/www.priorygroup.com\/our-services\/family-counselling \"Family counselling\")\n  - [One-to-one therapy](https:\/\/www.priorygroup.com\/our-services\/one-to-one-therapy \"One-to-one therapy\")\n  - [Group therapy](https:\/\/www.priorygroup.com\/our-services\/group-therapy \"Group therapy\")\n  \n  Patient stories\n  \n  Patient stories\n  \n  - [Living with OCD](https:\/\/www.priorygroup.com\/live-your-life\/living-with-ocd \"Living with OCD\")\n  - [My experience with depression and treatment](https:\/\/www.priorygroup.com\/live-your-life\/my-experience-with-depression-and-treatment \"My experience with depression and treatment\")\n  - [Our daughter’s eating disorder](https:\/\/www.priorygroup.com\/live-your-life\/our-daughter-s-eating-disorder \"Our daughter’s eating disorder\")\n  \n  [View all patient stories](https:\/\/www.priorygroup.com\/live-your-life \"View all patient stories\")\n  \n  Specialist services\n  \n  Specialist services\n  \n  - [Eating disorder treatment](https:\/\/www.priorygroup.com\/eating-disorders \"Eating disorder treatment\")\n  - [Autism support](https:\/\/www.priorygroup.com\/autism \"Autism support\")\n  - [ADHD support](https:\/\/www.priorygroup.com\/adhd \"ADHD support\")\n  - [Private CAMHS](https:\/\/www.priorygroup.com\/private-camhs \"Private CAMHS\")\n  \n  Featured locations\n  \n  Featured locations\n  \n  - [Roehampton](https:\/\/www.priorygroup.com\/locations\/priory-hospital-roehampton-london \"Roehampton\")\n  - [Altrincham](https:\/\/www.priorygroup.com\/locations\/priory-hospital-altrincham-manchester \"Altrincham\")\n  - [North London](https:\/\/www.priorygroup.com\/locations\/priory-hospital-north-london \"North London\")\n  - [Barnt Green](https:\/\/www.priorygroup.com\/locations\/priory-hospital-barnt-green \"Barnt Green\")\n  - [Ticehurst House](https:\/\/www.priorygroup.com\/locations\/priory-hospital-ticehurst-house \"Ticehurst House\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  Supporting every aspect of you\n  \n  [Our whole-person care explained](https:\/\/www.priorygroup.com\/our-services\/whole-person-care \"Our whole-person care explained\")\n- Young people's services\n  \n  Back\n  \n  close\n  \n  ### Young people's assessments\n  Book a private assessment today from £186.\n  \n  [Book an assessment](https:\/\/www.priorygroup.com\/private-camhs\/private-camhs-assessment \"Book an assessment\")\n  \n  Young people's support\n  \n  Young people's support\n  \n  - [Private young people's services](https:\/\/www.priorygroup.com\/private-camhs \"Private young people's services\")\n  - [Emotional wellbeing programme](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children \"Emotional wellbeing programme\")\n  - [Attachment disorder](https:\/\/www.priorygroup.com\/private-camhs\/attachment-disorder \"Attachment disorder\")\n  - [Oppositional defiant disorder (ODD)](https:\/\/www.priorygroup.com\/private-camhs\/oppositional-defiant-disorder-odd \"Oppositional defiant disorder (ODD)\")\n  - [Internet safety for kids](https:\/\/www.priorygroup.com\/private-camhs\/internet-safety-for-kids \"Internet safety for kids\")\n  \n  Our emotional wellbeing programme\n  \n  Our emotional wellbeing programme\n  \n  - [Programme overview](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/programme-overview \"Programme overview\")\n  - [Facilitator support](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/facilitator-support \"Facilitator support\")\n  - [Activities in Mind](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/activities-in-mind \"Activities in Mind\")\n  - [Communication in Mind](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/communication-in-mind \"Communication in Mind\")\n  - [Mood in Mind](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/mood-in-mind \"Mood in Mind\")\n  - [Skills in Mind](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/skills-in-mind \"Skills in Mind\")\n  - [Wellbeing in Mind](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children\/wellbeing-in-mind \"Wellbeing in Mind\")\n  \n  Learn more about Priory's services\n  \n  Learn more about Priory's services\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/wunn1ky4\/neurodiversity-services-hub-thumnbnail.png) Neurodiversity services](https:\/\/www.priorygroup.com\/neurodiversity-services \"Neurodiversity services\")\n  \n  [NHS CAMHS](https:\/\/www.priorygroup.com\/nhs\/child-and-adolescent-mental-health-services-camhs \"NHS CAMHS\")\n- Neurodiversity\n  \n  Back\n  \n  close\n  \n  ### Neurodiversity information\n  Discover assessments, support and information for neurodiverse conditions.\n  \n  ### Get started with an assessment\n  [Private autism assessments](https:\/\/www.priorygroup.com\/autism\/autism-assessments \"Private autism assessments\")\n  \n  [Private ADHD assessments](https:\/\/www.priorygroup.com\/adhd\/adhd-assessments-for-adults \"Private ADHD assessments\")\n  \n  Autism\n  \n  Autism\n  \n  - [Autism hub](https:\/\/www.priorygroup.com\/autism \"Autism hub\")\n  - [Autism symptoms](https:\/\/www.priorygroup.com\/autism\/autism-symptoms \"Autism symptoms\")\n  - [Online autism tests](https:\/\/www.priorygroup.com\/autism\/online-autism-tests \"Online autism tests\")\n  - [Autism in boys](https:\/\/www.priorygroup.com\/autism\/autism-in-boys \"Autism in boys\")\n  - [Autism in girls](https:\/\/www.priorygroup.com\/autism\/autism-in-girls \"Autism in girls\")\n  \n  ADHD\n  \n  ADHD\n  \n  - [ADHD hub](https:\/\/www.priorygroup.com\/adhd \"ADHD hub\")\n  - [Signs and symptoms of ADHD](https:\/\/www.priorygroup.com\/adhd\/signs-and-symptoms-of-adhd \"Signs and symptoms of ADHD\")\n  - [Online ADHD test](https:\/\/www.priorygroup.com\/adhd-test \"Online ADHD test\")\n  - [ADHD medication](https:\/\/www.priorygroup.com\/adhd\/adhd-medication \"ADHD medication\")\n  - [Treatments and support](https:\/\/www.priorygroup.com\/adhd\/adhd-treatment \"Treatments and support\")\n  - [ADHD emotional dysregulation](https:\/\/www.priorygroup.com\/adhd\/adhd-emotional-dysregulation \"ADHD emotional dysregulation\")\n  \n  Neurodiversity information\n  \n  Neurodiversity information\n  \n  - [Neurodiversity hub](https:\/\/www.priorygroup.com\/neurodiversity-services \"Neurodiversity hub\")\n  - [What is neurodiversity?](https:\/\/www.priorygroup.com\/neurodiversity-services\/what-is-neurodiversity-meaning-and-examples \"What is neurodiversity?\")\n  - [Supporting neurodiversity at work](https:\/\/www.priorygroup.com\/neurodiversity-services\/supporting-neurodiversity-at-work \"Supporting neurodiversity at work\")\n  - [AuDHD](https:\/\/www.priorygroup.com\/neurodiversity-services\/audhd \"AuDHD\")\n  - [Sensory processing differences](https:\/\/www.priorygroup.com\/neurodiversity-services\/sensory-processing-differences \"Sensory processing differences\")\n  \n  Local authority support\n  \n  [Residential autism support](https:\/\/www.priorygroup.com\/residential-services\/autism-support \"Residential autism support\")   [Bespoke therapeutic placements](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery\/bespoke-therapeutic-placements-btps \"Bespoke therapeutic placements\")\n- Residential homes and supported living\n  \n  Back\n  \n  close\n  \n  ### Residential homes\n  Priory provides a range of adult residential services supporting those with a learning disability, autism, brain injury, Prader-Willi syndrome, behaviours that challenge or a mental health condition.\n  \n  [Residential services](https:\/\/www.priorygroup.com\/residential-services \"Residential services\")   [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  Residential services\n  \n  Residential services\n  \n  - [Residential services](https:\/\/www.priorygroup.com\/residential-services \"Residential services\")\n  - [Autism support](https:\/\/www.priorygroup.com\/residential-services\/autism-support \"Autism support\")\n  - [Brain injury services](https:\/\/www.priorygroup.com\/residential-services\/brain-injury-services \"Brain injury services\")\n  - [Learning disability support](https:\/\/www.priorygroup.com\/residential-services\/learning-disability-support \"Learning disability support\")\n  - [Mental health support](https:\/\/www.priorygroup.com\/residential-services\/mental-health-support \"Mental health support\")\n  - [Positive behaviour support (PBS)](https:\/\/www.priorygroup.com\/residential-services\/positive-behaviour-support \"Positive behaviour support (PBS)\")\n  - [Prader-Willi syndrome support](https:\/\/www.priorygroup.com\/residential-services\/prader-willi-syndrome-support \"Prader-Willi syndrome support\")\n  \n  Useful information\n  \n  Useful information\n  \n  - [Payment and funding options](https:\/\/www.priorygroup.com\/about-us\/payment-and-funding-options \"Payment and funding options\")\n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us#services \"Working with the NHS and local authorities\")\n  - [Funding and referrals for supported living](https:\/\/www.priorygroup.com\/supported-living\/funding-and-referrals-for-supported-living \"Funding and referrals for supported living\")\n  \n  Not sure where to start?\n  \n  [NHS local authorities](https:\/\/www.priorygroup.com\/our-services\/help-with-getting-started\/nhs-local-authorities \"NHS local authorities\")\n- Resources\n  \n  Back\n  \n  close\n  \n  ### Priory Services\n  Take a look at the number of services and treatments available at Priory\n  \n  - [Inpatient (residential) treatment](https:\/\/www.priorygroup.com\/our-services\/inpatient-residential-treatment \"Inpatient (residential) treatment\")\n  - [Day care and outpatient treatment](https:\/\/www.priorygroup.com\/our-services\/day-care-and-outpatient-treatment \"Day care and outpatient treatment\")\n  - [One-to-one therapy](https:\/\/www.priorygroup.com\/our-services\/one-to-one-therapy \"One-to-one therapy\")\n  - [Online therapy](https:\/\/www.priorygroup.com\/our-services\/online-therapy \"Online therapy\")\n  - [Types of therapy](https:\/\/www.priorygroup.com\/our-services\/types-of-therapy \"Types of therapy\")\n  \n  [All Services](https:\/\/www.priorygroup.com\/our-services \"All Services\")\n  \n  Resources\n  \n  Resources\n  \n  - [Blog](https:\/\/www.priorygroup.com\/blog \"Blog\")\n  - [Family support for addictions](https:\/\/www.priorygroup.com\/family-support-for-addictions \"Family support for addictions\")\n  - [Self-care](https:\/\/www.priorygroup.com\/self-care \"Self-care\")\n  - [Perspectives - YouTube Series](https:\/\/www.priorygroup.com\/blog\/perspectives \"Perspectives - YouTube Series\")\n  - [Neurodiversity services](https:\/\/www.priorygroup.com\/neurodiversity-services \"Neurodiversity services\")\n  - [Mental health and addiction statistics](https:\/\/www.priorygroup.com\/mental-health-and-addiction-statistics \"Mental health and addiction statistics\")\n  - [Priory News](https:\/\/www.priorygroup.com\/media-centre \"Priory News\")\n  - [Emotional Wellbeing Programme](https:\/\/www.priorygroup.com\/priory-emotional-wellbeing-programme-for-children \"Emotional Wellbeing Programme\")\n  - [My Possible Self](https:\/\/www.priorygroup.com\/my-possible-self \"My Possible Self\")\n  \n  Subscribe to our newsletter\n  \n  Subscribe to our newsletter\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/qrghmgqd\/the-reset-newsletter-thumbnail-2.jpg) The Reset - Sign up to our newsletter](https:\/\/www.priorygroup.com\/newsletter-subscription-form \"The Reset - Sign up to our newsletter\")\n  \n  Priory Information\n  \n  Priory Information\n  \n  - [Payment and funding options](https:\/\/www.priorygroup.com\/about-us\/payment-and-funding-options \"Payment and funding options\")\n  - [Safety, quality and compliance](https:\/\/www.priorygroup.com\/about-us\/safety-quality-and-compliance \"Safety, quality and compliance\")\n  - [Whole person care](https:\/\/www.priorygroup.com\/our-services\/whole-person-care \"Whole person care\")\n  - [Outcomes](https:\/\/www.priorygroup.com\/about-us\/outcomes \"Outcomes\")\n  - [Leadership team](https:\/\/www.priorygroup.com\/about-us\/leadership-team \"Leadership team\")\n  - [Editorial process](https:\/\/www.priorygroup.com\/about-us\/editorial-process \"Editorial process\")\n  - [Compliments comments and complaints](https:\/\/www.priorygroup.com\/about-us\/compliments-comments-and-complaints \"Compliments comments and complaints\")\n  - [FAQs](https:\/\/www.priorygroup.com\/faqs \"FAQs\")\n- Locations\n  \n  Back\n  \n  close\n  \n  ### Locations\n  If you want information about a specific Priory site, including those delivering services through the NHS or a local authority, use our search tool.\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  Putting you at the centre of your care\n  \n  [Discover whole-person care](https:\/\/www.priorygroup.com\/our-services\/whole-person-care \"Discover whole-person care\")\n  \n  Private hospitals\n  \n  Private hospitals\n  \n  - [Priory Hospital Roehampton, London](https:\/\/www.priorygroup.com\/locations\/priory-hospital-roehampton-london \"Priory Hospital Roehampton, London\")\n  - [Priory Hospital Altrincham](https:\/\/www.priorygroup.com\/locations\/priory-hospital-altrincham-manchester \"Priory Hospital Altrincham\")\n  - [Priory Hospital Barnt Green](https:\/\/www.priorygroup.com\/locations\/priory-hospital-barnt-green \"Priory Hospital Barnt Green\")\n  - [Priory Hospital Bristol](https:\/\/www.priorygroup.com\/locations\/priory-hospital-bristol \"Priory Hospital Bristol\")\n  - [Priory Hospital Chelmsford](https:\/\/www.priorygroup.com\/locations\/priory-hospital-chelmsford \"Priory Hospital Chelmsford\")\n  - [Priory Hospital Glasgow](https:\/\/www.priorygroup.com\/locations\/priory-hospital-glasgow \"Priory Hospital Glasgow\")\n  - [Priory Hospital Hayes Grove, Kent](https:\/\/www.priorygroup.com\/locations\/priory-hospital-hayes-grove \"Priory Hospital Hayes Grove, Kent\")\n  - [Priory Hospital North London](https:\/\/www.priorygroup.com\/locations\/priory-hospital-north-london \"Priory Hospital North London\")\n  - [Priory Hospital Ticehurst House, Sussex](https:\/\/www.priorygroup.com\/locations\/priory-hospital-ticehurst-house \"Priory Hospital Ticehurst House, Sussex\")\n  - [Priory Hospital Woking](https:\/\/www.priorygroup.com\/locations\/priory-hospital-woking \"Priory Hospital Woking\")\n  - [Priory Hospital Woodbourne, Birmingham](https:\/\/www.priorygroup.com\/locations\/priory-hospital-woodbourne-birmingham \"Priory Hospital Woodbourne, Birmingham\")\n  \n  Residential addiction services\n  \n  Residential addiction services\n  \n  - [Priory Eden House](https:\/\/www.priorygroup.com\/locations\/priory-eden-house \"Priory Eden House\")\n  - [Priory Life Works House](https:\/\/www.priorygroup.com\/locations\/life-works \"Priory Life Works House\")\n  \n  Private wellbeing centres\n  \n  Private wellbeing centres\n  \n  - [Priory Wellbeing Centre Birmingham](https:\/\/www.priorygroup.com\/locations\/priory-wellbeing-centre-birmingham \"Priory Wellbeing Centre Birmingham\")\n  - [Bristol Park Clinic](https:\/\/www.priorygroup.com\/locations\/bristol-park-clinic \"Bristol Park Clinic\")\n  - [Priory Wellbeing Centre Canterbury](https:\/\/www.priorygroup.com\/locations\/priory-wellbeing-centre-canterbury \"Priory Wellbeing Centre Canterbury\")\n  - [Priory Wellbeing Centre Harley Street](https:\/\/www.priorygroup.com\/locations\/priory-wellbeing-centre-harley-street \"Priory Wellbeing Centre Harley Street\")\n  - [Priory Wellbeing Centre Manchester](https:\/\/www.priorygroup.com\/locations\/priory-wellbeing-centre-manchester \"Priory Wellbeing Centre Manchester\")\n  - [Priory Wellbeing Centre Southampton](https:\/\/www.priorygroup.com\/locations\/priory-wellbeing-centre-southampton \"Priory Wellbeing Centre Southampton\")\n  - [Wimbledon Park Clinic](https:\/\/www.priorygroup.com\/locations\/wimbledon-park-clinic \"Wimbledon Park Clinic\")\n  - [North East Network Region](https:\/\/www.priorygroup.com\/locations\/north-east-network-region \"North East Network Region\")\n  - [Priory Clinic Aberdeen](https:\/\/www.priorygroup.com\/locations\/priory-clinic-aberdeen \"Priory Clinic Aberdeen\")\n  - [Priory Clinic Edinburgh](https:\/\/www.priorygroup.com\/locations\/priory-clinic-edinburgh \"Priory Clinic Edinburgh\")\n  \n  Private CAMHS inpatient units\n  \n  Private CAMHS inpatient units\n  \n  - [Private CAMHS in London](https:\/\/www.priorygroup.com\/locations\/private-camhs-london \"Private CAMHS in London\")\n  - [Private CAMHS in Chelmsford](https:\/\/www.priorygroup.com\/locations\/priory-hospital-chelmsford\/private-camhs-essex \"Private CAMHS in Chelmsford\")\n  \n  Our exclusive recovery experiences\n  \n  Our exclusive recovery experiences\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/0kvhzrcu\/5.png) The Residence](https:\/\/www.priorygroup.com\/the-residence \"The Residence\")\n  - [![](https:\/\/www.priorygroup.com\/media\/salhbz12\/thumbnail-the-cottage-exterior-front-of-building.jpg) The Cottage](https:\/\/www.priorygroup.com\/locations\/individuals\/the-cottage \"The Cottage\")\n  \n  Useful information\n  \n  Useful information\n  \n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us#services \"Working with the NHS and local authorities\")\n  - [Local rehab services near you](https:\/\/www.priorygroup.com\/rehab\/locations \"Local rehab services near you\")\n\nReferrers\n\nReferrers\n\nBack\n\nReferrers\n\n- Private outpatient treatment\n  \n  Back\n  \n  close\n  \n  ### Private outpatient treatment\n  Our network of hospitals and wellbeing centres provides quick access to private outpatient support, including consultant assessments and therapy.\n  \n  [Therapy availability](https:\/\/www.priorygroup.com\/bed-availability\/therapy-availability \"Therapy availability\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  Services\n  \n  Services\n  \n  - [Inpatient (residential) treatment](https:\/\/www.priorygroup.com\/our-services\/inpatient-residential-treatment \"Inpatient (residential) treatment\")\n  - [Day care and outpatient treatment](https:\/\/www.priorygroup.com\/our-services\/day-care-and-outpatient-treatment \"Day care and outpatient treatment\")\n  - [Online therapy](https:\/\/www.priorygroup.com\/our-services\/online-therapy \"Online therapy\")\n  - [Private CAMHS](https:\/\/www.priorygroup.com\/private-camhs \"Private CAMHS\")\n  - [Private autism support](https:\/\/www.priorygroup.com\/mental-health\/autism \"Private autism support\")\n  \n  More information\n  \n  More information\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/eqihd2mo\/about-our-services.png) About our services](https:\/\/www.priorygroup.com\/our-services \"About our services\")\n  \n  Support for GPs\n  \n  Support for GPs\n  \n  - [Support for GPs](https:\/\/www.priorygroup.com\/gps-and-referrers \"Support for GPs\")\n  \n  Support for consultants\n  \n  Support for consultants\n  \n  - [Working with Priory](https:\/\/www.priorygroup.com\/working-with-priory \"Working with Priory\")\n  \n  Private inpatient information\n  \n  [Private 24\/7 bed availability](https:\/\/www.priorygroup.com\/bed-availability\/private-247 \"Private 24\/7 bed availability\")\n- Hospitals\n  \n  Back\n  \n  close\n  \n  ### Hospitals\n  Priory has structured its services to align with NHS provision, in order to ensure a consistent approach to treatment. Our national network means that we are able to offer a full care pathway to patients, depending on their unique needs and the intensity of the support that is required.\n  \n  [Bed availability](https:\/\/www.priorygroup.com\/bed-availability \"Bed availability\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us \"Working with the NHS and local authorities\")\n  \n  Services for the NHS\n  \n  Services for the NHS\n  \n  - [Our partnership with the NHS](https:\/\/www.priorygroup.com\/nhs \"Our partnership with the NHS\")\n  - [Acute and psychiatric intensive care units (PICU)](https:\/\/www.priorygroup.com\/nhs\/acute-picu \"Acute and psychiatric intensive care units (PICU)\")\n  - [Rehabilitation and recovery (R\\&R)](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery \"Rehabilitation and recovery (R&R)\")\n  - [NHS CAMHS](https:\/\/www.priorygroup.com\/nhs\/child-and-adolescent-mental-health-services-camhs \"NHS CAMHS\")\n  - [NHS eating disorder services](https:\/\/www.priorygroup.com\/nhs\/eating-disorder-services-nhs \"NHS eating disorder services\")\n  - [Secure services](https:\/\/www.priorygroup.com\/nhs\/secure-services \"Secure services\")\n  - [Brain injury services](https:\/\/www.priorygroup.com\/residential-services\/brain-injury-services \"Brain injury services\")\n  - [Bespoke therapeutic placements (BTPs)](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery\/bespoke-therapeutic-placements-btps \"Bespoke therapeutic placements (BTPs)\")\n  \n  Private mental health and addiction services\n  \n  Private mental health and addiction services\n  \n  - [Addiction treatment](https:\/\/www.priorygroup.com\/addiction-treatment \"Addiction treatment\")\n  - [Mental health](https:\/\/www.priorygroup.com\/mental-health \"Mental health\")\n  - [Eating disorders](https:\/\/www.priorygroup.com\/eating-disorders \"Eating disorders\")\n  - [Private CAMHS](https:\/\/www.priorygroup.com\/private-camhs \"Private CAMHS\")\n  \n  More information\n  \n  More information\n  \n  - [About our services](https:\/\/www.priorygroup.com\/about-us \"About our services\")\n  - [Integrated care systems](https:\/\/www.priorygroup.com\/nhs\/integrated-care-systems \"Integrated care systems\")\n  - [Tailored care pathways](https:\/\/www.priorygroup.com\/nhs\/pathways \"Tailored care pathways\")\n  \n  Support for GPs\n  \n  Support for GPs\n  \n  - [Support for GPs](https:\/\/www.priorygroup.com\/gps-and-referrers \"Support for GPs\")\n  \n  Support for consultants\n  \n  Support for consultants\n  \n  - [Working with Priory](https:\/\/www.priorygroup.com\/working-with-priory \"Working with Priory\")\n- Residential\n  \n  Back\n  \n  close\n  \n  ### Residential homes\n  Priory provides a range of adult residential services supporting those with a learning disability, autism, brain injury, Prader-Willi syndrome, behaviours that challenge or a mental health condition.\n  \n  [Bed availability](https:\/\/www.priorygroup.com\/bed-availability\/residential \"Bed availability\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us \"Working with the NHS and local authorities\")\n  \n  Services\n  \n  Services\n  \n  - [Autism support](https:\/\/www.priorygroup.com\/residential-services\/autism-support \"Autism support\")\n  - [Brain injury services](https:\/\/www.priorygroup.com\/residential-services\/brain-injury-services \"Brain injury services\")\n  - [CAMHS transitional services](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery\/transitional-living-services-for-young-people-and-young-adults \"CAMHS transitional services\")\n  - [Homes with nursing](https:\/\/www.priorygroup.com\/residential-services\/nursing-care-services \"Homes with nursing\")\n  - [Learning disability support](https:\/\/www.priorygroup.com\/residential-services\/learning-disability-support \"Learning disability support\")\n  - [Mental health support](https:\/\/www.priorygroup.com\/residential-services\/mental-health-support \"Mental health support\")\n  - [Prader-Willi syndrome support](https:\/\/www.priorygroup.com\/residential-services\/prader-willi-syndrome-support \"Prader-Willi syndrome support\")\n  \n  More information\n  \n  More information\n  \n  - [Residential services overview](https:\/\/www.priorygroup.com\/residential-services \"Residential services overview\")\n  - [Positive behaviour support (PBS)](https:\/\/www.priorygroup.com\/residential-services\/positive-behaviour-support \"Positive behaviour support (PBS)\")\n  - [Integrated care systems (ICSs)](https:\/\/www.priorygroup.com\/nhs\/integrated-care-systems \"Integrated care systems (ICSs)\")\n  \n  Care pathways\n  \n  Care pathways\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/bq2hk5pf\/thumbnail-pathways.png) Tailored care pathways](https:\/\/www.priorygroup.com\/nhs\/pathways \"Tailored care pathways\")\n- Supported living\n  \n  Back\n  \n  close\n  \n  ### Supported living\n  We work closely with landlords to ensure that our residents receive the highest standards of care and support within housing accommodation. Our teams have significant expertise in supporting people with complex needs, including positive behaviour support (PBS).\n  \n  [Residential bed availability](https:\/\/www.priorygroup.com\/bed-availability\/residential \"Residential bed availability\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us \"Working with the NHS and local authorities\")\n  \n  Our regions\n  \n  Our regions\n  \n  - [East England](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-east-england \"East England\")\n  - [Hull and East Riding](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-hull-and-east-riding \"Hull and East Riding\")\n  - [Kent](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-kent \"Kent\")\n  - [Lancashire](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-lancashire \"Lancashire\")\n  - [Lincolnshire](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-lincolnshire \"Lincolnshire\")\n  - [London and Home Counties](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-london-and-home-counties \"London and Home Counties\")\n  - [North Yorkshire](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-north-yorkshire \"North Yorkshire\")\n  - [Scotland](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-scotland \"Scotland\")\n  - [South Wales](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-south-wales \"South Wales\")\n  - [The Shires](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-the-shires \"The Shires\")\n  - [West Midlands](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-west-midlands \"West Midlands\")\n  - [Whitby and Scarborough](https:\/\/www.priorygroup.com\/locations\/supported-living\/priory-supported-living-whitby-and-scarborough \"Whitby and Scarborough\")\n  \n  More information\n  \n  More information\n  \n  - [Supported living service overview](https:\/\/www.priorygroup.com\/supported-living \"Supported living service overview\")\n  - [Our funding and referrals process](https:\/\/www.priorygroup.com\/supported-living\/funding-and-referrals-for-supported-living \"Our funding and referrals process\")\n  - [Positive behaviour support (PBS)](https:\/\/www.priorygroup.com\/residential-services\/positive-behaviour-support \"Positive behaviour support (PBS)\")\n  - [Integrated care systems (ICSs)](https:\/\/www.priorygroup.com\/nhs\/integrated-care-systems \"Integrated care systems (ICSs)\")\n  \n  Care pathways\n  \n  Care pathways\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/bq2hk5pf\/thumbnail-pathways.png) Tailored care pathways](https:\/\/www.priorygroup.com\/nhs\/pathways \"Tailored care pathways\")\n- Autism and learning disability\n  \n  Back\n  \n  close\n  \n  ### Autism and learning disability\n  Our aim is to develop the skills of the people we support to help them make sense of the world around them, and through person-centred care plans, encourage them to achieve their goals and aspirations.\n  \n  [Bed availability](https:\/\/www.priorygroup.com\/bed-availability\/residential \"Bed availability\")\n  \n  [Find a location](https:\/\/www.priorygroup.com\/find-a-location \"Find a location\")\n  \n  - [Working with the NHS and local authorities](https:\/\/www.priorygroup.com\/about-us \"Working with the NHS and local authorities\")\n  \n  Residential services\n  \n  Residential services\n  \n  - [Residential autism support](https:\/\/www.priorygroup.com\/residential-services\/autism-support \"Residential autism support\")\n  - [Residential learning disability support](https:\/\/www.priorygroup.com\/residential-services\/learning-disability-support \"Residential learning disability support\")\n  - [Autism assessments and transitions](https:\/\/www.priorygroup.com\/nhs\/pathways\/autism-assessments-and-transitions \"Autism assessments and transitions\")\n  \n  Hospital services\n  \n  Hospital services\n  \n  - [Learning disability and autism support](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery\/learning-disability-and-autism-support \"Learning disability and autism support\")\n  - [Bespoke therapeutic placements (BTPs)](https:\/\/www.priorygroup.com\/nhs\/rehabilitation-and-recovery\/bespoke-therapeutic-placements-btps \"Bespoke therapeutic placements (BTPs)\")\n  \n  Private autism services\n  \n  Private autism services\n  \n  - [Private autism diagnosis and support](https:\/\/www.priorygroup.com\/mental-health\/autism \"Private autism diagnosis and support\")\n  - [Private autism assessments for children and adults](https:\/\/www.priorygroup.com\/autism\/autism-assessments \"Private autism assessments for children and adults\")\n  - [Signs of autism](https:\/\/www.priorygroup.com\/autism\/autism-symptoms \"Signs of autism\")\n  \n  Care pathways\n  \n  Care pathways\n  \n  - [![](https:\/\/www.priorygroup.com\/media\/bq2hk5pf\/thumbnail-pathways.png) Tailored care pathways](https:\/\/www.priorygroup.com\/nhs\/pathways \"Tailored care pathways\")\n- Businesses and insurers\n  \n  Back\n  \n  close\n  \n  ### Helping your business\n  Priory can support organisations and their employees in increasing employee engagement and awareness of mental health challenges, along with providing support for those who need it, regardless of the mental health condition or its severity.\n  \n  [Learn more](https:\/\/www.priorygroup.com\/businesses \"Learn more\")\n  \n  Helpful resources\n  \n  Helpful resources\n  \n  - [Helping your business](https:\/\/www.priorygroup.com\/businesses\/helping-your-business \"Helping your business\")\n  - [Concierge service](https:\/\/www.priorygroup.com\/businesses\/concierge-service \"Concierge service\")\n  - [Training and workshops](https:\/\/www.priorygroup.com\/businesses\/training-and-workshops \"Training and workshops\")\n  - [Care pathway](https:\/\/www.priorygroup.com\/businesses\/care-pathway \"Care pathway\")\n\n[Careers](https:\/\/jobs.priorygroup.com\/ \"Careers\")\n\n[Get started](https:\/\/www.priorygroup.com\/our-services\/help-with-getting-started \"Help with getting started\")\n\nContact Us\n\nCall us\n\nCall Us\n\nTap on a number to call\n\nGeneral enquiries\n\n[0800 138 8680](tel:08001388680 \"0800 138 8680\")\n\nTreatment enquiries\n\n[0330 056 6041](tel:443300566041 \"0330 056 6041\")\n\n[Enquire](https:\/\/www.priorygroup.com\/make-an-enquiry \"Enquire\")\n\n- [Priory](https:\/\/www.priorygroup.com\/ \"Priory\")\n- [Blog](https:\/\/www.priorygroup.com\/blog \"Blog\")\n- How to calm anxiety\n\n# How to calm anxiety: nine ways to quickly reduce anxious feelings\nIf you're feeling anxious, learning simple techniques to calm your mind can make a big difference in managing your symptoms.\n\n![](https:\/\/www.priorygroup.com\/media\/5i1lx0bt\/banner-how-to-calm-anxiety.jpg)\n\n![](https:\/\/www.priorygroup.com\/media\/gbeij1zz\/rachael-heades.png)\n\nWritten by: [Rachael Heades](https:\/\/www.priorygroup.com\/authors\/rachael-heades)\n\nSenior mental health & addictions writer\n\nAnxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview.\n\nAs anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations.\n\n## **How can I quickly calm my anxiety?**\nTry these quick and easy techniques if you feel a rush of anxiety building inside you:\n\n### **1\\. Accept your anxiety**\nIt might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it.\n\nPlus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in [**dealing with anxiety**](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-deal-with-anxiety \"How to Deal with Anxiety\").\n\n### **2\\.** **Avoid stimulants like coffee and alcohol**\nCaffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses ([**source**](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4462044\/)). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time [**alcohol and anxiety**](https:\/\/www.priorygroup.com\/blog\/alcohol-and-anxiety \"alcohol and anxiety\") don't pair well together and will worsen any symptoms of anxiety you're currently experiencing.\n\n![how to calm anxiety quickly tips](https:\/\/www.priorygroup.com\/media\/qpjg22y0\/calming-anxiety-quickly-tips.jpg)\n\n### **3\\.** **Adopt some relaxation techniques**\nWhen you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other **[physical symptoms of anxiety](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-calm-anxiety \"11 physical symptoms of anxiety\")**.\n\nThere are plenty of **[relaxation exercises to help reduce anxiety](https:\/\/www.priorygroup.com\/blog\/relaxation-techniques-for-anxiety \"Relaxation techniques for anxiety\")**. These focus your breathing and identify areas of tension in your body which you can then release.\n\nHere's a [**simple breathing exercise**](https:\/\/www.priorygroup.com\/blog\/breathing-exercises-for-anxiety \"simple breathing exercise\") that anyone can pick up in the moment to help calm anxiety:\n\n- **Deep breaths** - Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so.\n\n- **Hold your breath** - Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity.\n\n- **Exhale** - Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do.\n\n- **Muscle relaxation** - Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing.\n\n- **Release tension** - You’ll feel the tension drift away as you do this process.\n### **4\\. Distract yourself**\nWhenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction.\n\nSmall things like leaving the room or [**going outside can be effective**](https:\/\/www.priorygroup.com\/self-care\/nature-and-mental-health \"going outside can be effective\"). One other technique that some people use when calming their anxiety is counting backwards.\n\nWhen trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers.\n\nThis is a technique you can then use to calm your anxiety when you’re out and about.\n\nChanging focus can be especially effective if you’re [**experiencing anxiety at night**](https:\/\/www.priorygroup.com\/blog\/sleep-anxiety-how-to-manage-your-symptoms-at-night \"Sleep anxiety: how to manage your symptoms at night\"). Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on[**how to stop ruminating**](https:\/\/www.priorygroup.com\/blog\/how-to-stop-ruminating \"how to stop ruminating\").\n\n### **5\\. Visualise peacefulness**\nVisualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control.\n\nOne example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and:\n\n- **Name 5 things you can see** - This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses.\n\n- **Name 4 things you can feel** - Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on.\n\n- **Name 3 things you can hear** - Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees.\n\n- **Name 2 things you can smell** - While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside.\n\n- **Name 1 thing you can taste** - This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour.\n### **6\\. ‘Burn off’ your anxiety**\nWhen you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate.\n\nIn these moments, try doing something that rids your body of this adrenaline, which could include:\n\n- Chores that need a lot of energy to complete\n- High intensity exercise\n- Dancing around the house to loud music\n- Any aerobic exercise\n- Go outside and get some fresh air\n\nIt’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing.\n\n### **7\\. Question and challenge your thoughts**\nWhen our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety.\n\nA useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering.\n\nWhen you feel yourself having an unhealthy thought, pause and really think about the following:\n\n- How is this thought going to make me feel?\n- Is it a fact or an opinion?\n- Is it a rational or irrational thought?\n- What are other outcomes to think about?\n\nYou may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them.\n\n### **8\\. Share your feelings**\nThe saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective.\n\nThe idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when **[speaking to your boss about your mental health](https:\/\/www.priorygroup.com\/blog\/how-do-i-talk-to-my-boss-about-my-mental-health \"How do I talk to my boss about my mental health?\")**, and remember you’re potentially helping other people in your office by being brave enough to speak up.\n\n### **9\\. Listen to some music**\nScience has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal [**Psychoneuroendocrinology**](https:\/\/pubmed.ncbi.nlm.nih.gov\/26142566\/) found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.”\n\nIf you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing [**workplace anxiety**](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-calm-anxiety \"Ways to manage your workplace anxiety\"), as you can get back to your desk and switch off with a few minutes of calm music.\n\n#### Related content\nBlog\n\n![](https:\/\/www.priorygroup.com\/media\/n1njvbo4\/eustress-vs-distress-thumbnail.jpg)\n\n[Eustress vs distress: types of stressors explained](https:\/\/www.priorygroup.com\/blog\/eustress-vs-distress \"Eustress vs distress: types of stressors explained\")\n\n19 Dec 2023\n\nBlog\n\n![](https:\/\/www.priorygroup.com\/media\/khspkqho\/perspectives-thumbnail.png)\n\n[Perspectives: a new panel show from Priory](https:\/\/www.priorygroup.com\/blog\/perspectives \"Perspectives: a new panel show from Priory\")\n\n16 Sep 2025\n\nBlog\n\n![](https:\/\/www.priorygroup.com\/media\/zmjpgzds\/preconception-counselling-thumbnail-istockjpg.jpg)\n\n[How to find a therapist](https:\/\/www.priorygroup.com\/blog\/how-to-find-a-therapist-uk \"How to find a therapist\")\n\n10 Oct 2023\n\n## Contact us to make an enquiry or for more information\nIf you would like to find out more about our dementia care homes, which offer long term stays and respite services, please make an enquiry online or call us today.\n\nCall us\n\nCall Us\n\nTap on a number to call\n\nGeneral enquiries\n\n[0800 138 8680](tel:08001388680 \"0800 138 8680\")\n\nTreatment enquiries\n\n[0330 056 6041](tel:443300566041 \"0330 056 6041\")\n\n[Enquire](https:\/\/www.priorygroup.com\/make-an-enquiry \"Enquire\")\n\n[Make a referral](https:\/\/www.priorygroup.com\/make-a-referral \"Make a referral\")\n\nServices\n\n- [Addiction services](https:\/\/www.priorygroup.com\/addiction-treatment \"Addiction services\")\n- [Mental health support](https:\/\/www.priorygroup.com\/mental-health \"Mental health support\")\n- [Eating disorder services](https:\/\/www.priorygroup.com\/eating-disorders 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\"info@priorygroup.com\")\n- [Enquire online](https:\/\/www.priorygroup.com\/make-an-enquiry \"Enquire online\")\n\nPriory is part of\n\n![](https:\/\/www.priorygroup.com\/media\/xsxlo2q2\/mediangroup.png)\n\n[![White text reading \"Priory\" with a red \"0\"](https:\/\/www.priorygroup.com\/media\/2e4nx5xy\/priory-logo-light.webp)](https:\/\/www.priorygroup.com\/ \"Homepage\")\n\n© Priory, 2026. All rights reserved.\n\n[Privacy and cookies](https:\/\/www.priorygroup.com\/privacy-and-cookies \"Privacy and cookies\")   [Legal](https:\/\/www.priorygroup.com\/legal \"Legal\")   [Accessibility](https:\/\/www.priorygroup.com\/accessibility \"Accessibility\")\n\nCookie Settings","attrs_readable_markdown":"Anxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview.\n\nAs anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations.\n\nTry these quick and easy techniques if you feel a rush of anxiety building inside you:\n\n### **1\\. Accept your anxiety**\nIt might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it.\n\nPlus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in [**dealing with anxiety**](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-deal-with-anxiety \"How to Deal with Anxiety\").\n\n### **2\\.** **Avoid stimulants like coffee and alcohol**\nCaffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses ([**source**](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4462044\/)). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time [**alcohol and anxiety**](https:\/\/www.priorygroup.com\/blog\/alcohol-and-anxiety \"alcohol and anxiety\") don't pair well together and will worsen any symptoms of anxiety you're currently experiencing.\n\n![how to calm anxiety quickly tips](https:\/\/www.priorygroup.com\/media\/qpjg22y0\/calming-anxiety-quickly-tips.jpg)\n\n### **3\\.** **Adopt some relaxation techniques**\nWhen you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other **[physical symptoms of anxiety](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-calm-anxiety \"11 physical symptoms of anxiety\")**.\n\nThere are plenty of **[relaxation exercises to help reduce anxiety](https:\/\/www.priorygroup.com\/blog\/relaxation-techniques-for-anxiety \"Relaxation techniques for anxiety\")**. These focus your breathing and identify areas of tension in your body which you can then release.\n\nHere's a [**simple breathing exercise**](https:\/\/www.priorygroup.com\/blog\/breathing-exercises-for-anxiety \"simple breathing exercise\") that anyone can pick up in the moment to help calm anxiety:\n\n- **Deep breaths** - Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so.\n\n- **Hold your breath** - Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity.\n\n- **Exhale** - Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do.\n\n- **Muscle relaxation** - Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing.\n\n- **Release tension** - You’ll feel the tension drift away as you do this process.\n### **4\\. Distract yourself**\nWhenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction.\n\nSmall things like leaving the room or [**going outside can be effective**](https:\/\/www.priorygroup.com\/self-care\/nature-and-mental-health \"going outside can be effective\"). One other technique that some people use when calming their anxiety is counting backwards.\n\nWhen trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers.\n\nThis is a technique you can then use to calm your anxiety when you’re out and about.\n\nChanging focus can be especially effective if you’re [**experiencing anxiety at night**](https:\/\/www.priorygroup.com\/blog\/sleep-anxiety-how-to-manage-your-symptoms-at-night \"Sleep anxiety: how to manage your symptoms at night\"). Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on[**how to stop ruminating**](https:\/\/www.priorygroup.com\/blog\/how-to-stop-ruminating \"how to stop ruminating\").\n\n### **5\\. Visualise peacefulness**\nVisualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control.\n\nOne example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and:\n\n- **Name 5 things you can see** - This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses.\n\n- **Name 4 things you can feel** - Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on.\n\n- **Name 3 things you can hear** - Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees.\n\n- **Name 2 things you can smell** - While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside.\n\n- **Name 1 thing you can taste** - This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour.\n### **6\\. ‘Burn off’ your anxiety**\nWhen you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate.\n\nIn these moments, try doing something that rids your body of this adrenaline, which could include:\n\n- Chores that need a lot of energy to complete\n- High intensity exercise\n- Dancing around the house to loud music\n- Any aerobic exercise\n- Go outside and get some fresh air\n\nIt’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing.\n\n### **7\\. Question and challenge your thoughts**\nWhen our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety.\n\nA useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering.\n\nWhen you feel yourself having an unhealthy thought, pause and really think about the following:\n\n- How is this thought going to make me feel?\n- Is it a fact or an opinion?\n- Is it a rational or irrational thought?\n- What are other outcomes to think about?\n\nYou may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them.\n\n### **8\\. Share your feelings**\nThe saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective.\n\nThe idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when **[speaking to your boss about your mental health](https:\/\/www.priorygroup.com\/blog\/how-do-i-talk-to-my-boss-about-my-mental-health \"How do I talk to my boss about my mental health?\")**, and remember you’re potentially helping other people in your office by being brave enough to speak up.\n\n### **9\\. Listen to some music**\nScience has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal [**Psychoneuroendocrinology**](https:\/\/pubmed.ncbi.nlm.nih.gov\/26142566\/) found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.”\n\nIf you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing [**workplace anxiety**](https:\/\/www.priorygroup.com\/mental-health\/anxiety-treatment\/how-to-calm-anxiety \"Ways to manage your workplace anxiety\"), as you can get back to your desk and switch off with a few minutes of calm music.","meta_canonical":null}

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Boilerpipe Text	Anxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview. As anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations. Try these quick and easy techniques if you feel a rush of anxiety building inside you: 1. Accept your anxiety It might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it. Plus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in dealing with anxiety . 2. Avoid stimulants like coffee and alcohol Caffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses ( source ). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time alcohol and anxiety don't pair well together and will worsen any symptoms of anxiety you're currently experiencing. 3. Adopt some relaxation techniques When you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other physical symptoms of anxiety . There are plenty of relaxation exercises to help reduce anxiety . These focus your breathing and identify areas of tension in your body which you can then release. Here's a simple breathing exercise that anyone can pick up in the moment to help calm anxiety: Deep breaths - Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so. Hold your breath - Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity. Exhale - Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do. Muscle relaxation - Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing. Release tension - You’ll feel the tension drift away as you do this process. 4. Distract yourself Whenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction. Small things like leaving the room or going outside can be effective . One other technique that some people use when calming their anxiety is counting backwards. When trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers. This is a technique you can then use to calm your anxiety when you’re out and about. Changing focus can be especially effective if you’re experiencing anxiety at night . Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on how to stop ruminating . 5. Visualise peacefulness Visualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control. One example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and: Name 5 things you can see - This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses. Name 4 things you can feel - Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on. Name 3 things you can hear - Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees. Name 2 things you can smell - While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside. Name 1 thing you can taste - This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour. 6. ‘Burn off’ your anxiety When you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate. In these moments, try doing something that rids your body of this adrenaline, which could include: Chores that need a lot of energy to complete High intensity exercise Dancing around the house to loud music Any aerobic exercise Go outside and get some fresh air It’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing. 7. Question and challenge your thoughts When our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety. A useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering. When you feel yourself having an unhealthy thought, pause and really think about the following: How is this thought going to make me feel? Is it a fact or an opinion? Is it a rational or irrational thought? What are other outcomes to think about? You may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them. 8. Share your feelings The saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective. The idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when speaking to your boss about your mental health , and remember you’re potentially helping other people in your office by being brave enough to speak up. 9. Listen to some music Science has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal Psychoneuroendocrinology found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.” If you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing workplace anxiety , as you can get back to your desk and switch off with a few minutes of calm music.
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[Book an assessment](https://www.priorygroup.com/private-camhs/private-camhs-assessment "Book an assessment") Young people's support Young people's support - [Private young people's services](https://www.priorygroup.com/private-camhs "Private young people's services") - [Emotional wellbeing programme](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children "Emotional wellbeing programme") - [Attachment disorder](https://www.priorygroup.com/private-camhs/attachment-disorder "Attachment disorder") - [Oppositional defiant disorder (ODD)](https://www.priorygroup.com/private-camhs/oppositional-defiant-disorder-odd "Oppositional defiant disorder (ODD)") - [Internet safety for kids](https://www.priorygroup.com/private-camhs/internet-safety-for-kids "Internet safety for kids") Our emotional wellbeing programme Our emotional wellbeing programme - [Programme overview](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/programme-overview "Programme overview") - [Facilitator support](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/facilitator-support "Facilitator support") - [Activities in Mind](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/activities-in-mind "Activities in Mind") - [Communication in Mind](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/communication-in-mind "Communication in Mind") - [Mood in Mind](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/mood-in-mind "Mood in Mind") - [Skills in Mind](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/skills-in-mind "Skills in Mind") - [Wellbeing in Mind](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children/wellbeing-in-mind "Wellbeing in Mind") Learn more about Priory's services Learn more about Priory's services - [![](https://www.priorygroup.com/media/wunn1ky4/neurodiversity-services-hub-thumnbnail.png) Neurodiversity services](https://www.priorygroup.com/neurodiversity-services "Neurodiversity services") [NHS CAMHS](https://www.priorygroup.com/nhs/child-and-adolescent-mental-health-services-camhs "NHS CAMHS") - Neurodiversity Back close ### Neurodiversity information Discover assessments, support and information for neurodiverse conditions. ### Get started with an assessment [Private autism assessments](https://www.priorygroup.com/autism/autism-assessments "Private autism assessments") [Private ADHD assessments](https://www.priorygroup.com/adhd/adhd-assessments-for-adults "Private ADHD assessments") Autism Autism - [Autism hub](https://www.priorygroup.com/autism "Autism hub") - [Autism symptoms](https://www.priorygroup.com/autism/autism-symptoms "Autism symptoms") - [Online autism tests](https://www.priorygroup.com/autism/online-autism-tests "Online autism tests") - [Autism in boys](https://www.priorygroup.com/autism/autism-in-boys "Autism in boys") - [Autism in girls](https://www.priorygroup.com/autism/autism-in-girls "Autism in girls") ADHD ADHD - [ADHD hub](https://www.priorygroup.com/adhd "ADHD hub") - [Signs and symptoms of ADHD](https://www.priorygroup.com/adhd/signs-and-symptoms-of-adhd "Signs and symptoms of ADHD") - [Online ADHD test](https://www.priorygroup.com/adhd-test "Online ADHD test") - [ADHD medication](https://www.priorygroup.com/adhd/adhd-medication "ADHD medication") - [Treatments and support](https://www.priorygroup.com/adhd/adhd-treatment "Treatments and support") - [ADHD emotional dysregulation](https://www.priorygroup.com/adhd/adhd-emotional-dysregulation "ADHD emotional dysregulation") Neurodiversity information Neurodiversity information - [Neurodiversity hub](https://www.priorygroup.com/neurodiversity-services "Neurodiversity hub") - [What is neurodiversity?](https://www.priorygroup.com/neurodiversity-services/what-is-neurodiversity-meaning-and-examples "What is neurodiversity?") - [Supporting neurodiversity at work](https://www.priorygroup.com/neurodiversity-services/supporting-neurodiversity-at-work "Supporting neurodiversity at work") - [AuDHD](https://www.priorygroup.com/neurodiversity-services/audhd "AuDHD") - [Sensory processing differences](https://www.priorygroup.com/neurodiversity-services/sensory-processing-differences "Sensory processing differences") Local authority support [Residential autism support](https://www.priorygroup.com/residential-services/autism-support "Residential autism support") [Bespoke therapeutic placements](https://www.priorygroup.com/nhs/rehabilitation-and-recovery/bespoke-therapeutic-placements-btps "Bespoke therapeutic placements") - Residential homes and supported living Back close ### Residential homes Priory provides a range of adult residential services supporting those with a learning disability, autism, brain injury, Prader-Willi syndrome, behaviours that challenge or a mental health condition. [Residential services](https://www.priorygroup.com/residential-services "Residential services") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") Residential services Residential services - [Residential services](https://www.priorygroup.com/residential-services "Residential services") - [Autism support](https://www.priorygroup.com/residential-services/autism-support "Autism support") - [Brain injury services](https://www.priorygroup.com/residential-services/brain-injury-services "Brain injury services") - [Learning disability support](https://www.priorygroup.com/residential-services/learning-disability-support "Learning disability support") - [Mental health support](https://www.priorygroup.com/residential-services/mental-health-support "Mental health support") - [Positive behaviour support (PBS)](https://www.priorygroup.com/residential-services/positive-behaviour-support "Positive behaviour support (PBS)") - [Prader-Willi syndrome support](https://www.priorygroup.com/residential-services/prader-willi-syndrome-support "Prader-Willi syndrome support") Useful information Useful information - [Payment and funding options](https://www.priorygroup.com/about-us/payment-and-funding-options "Payment and funding options") - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us#services "Working with the NHS and local authorities") - [Funding and referrals for supported living](https://www.priorygroup.com/supported-living/funding-and-referrals-for-supported-living "Funding and referrals for supported living") Not sure where to start? [NHS local authorities](https://www.priorygroup.com/our-services/help-with-getting-started/nhs-local-authorities "NHS local authorities") - Resources Back close ### Priory Services Take a look at the number of services and treatments available at Priory - [Inpatient (residential) treatment](https://www.priorygroup.com/our-services/inpatient-residential-treatment "Inpatient (residential) treatment") - [Day care and outpatient treatment](https://www.priorygroup.com/our-services/day-care-and-outpatient-treatment "Day care and outpatient treatment") - [One-to-one therapy](https://www.priorygroup.com/our-services/one-to-one-therapy "One-to-one therapy") - [Online therapy](https://www.priorygroup.com/our-services/online-therapy "Online therapy") - [Types of therapy](https://www.priorygroup.com/our-services/types-of-therapy "Types of therapy") [All Services](https://www.priorygroup.com/our-services "All Services") Resources Resources - [Blog](https://www.priorygroup.com/blog "Blog") - [Family support for addictions](https://www.priorygroup.com/family-support-for-addictions "Family support for addictions") - [Self-care](https://www.priorygroup.com/self-care "Self-care") - [Perspectives - YouTube Series](https://www.priorygroup.com/blog/perspectives "Perspectives - YouTube Series") - [Neurodiversity services](https://www.priorygroup.com/neurodiversity-services "Neurodiversity services") - [Mental health and addiction statistics](https://www.priorygroup.com/mental-health-and-addiction-statistics "Mental health and addiction statistics") - [Priory News](https://www.priorygroup.com/media-centre "Priory News") - [Emotional Wellbeing Programme](https://www.priorygroup.com/priory-emotional-wellbeing-programme-for-children "Emotional Wellbeing Programme") - [My Possible Self](https://www.priorygroup.com/my-possible-self "My Possible Self") Subscribe to our newsletter Subscribe to our newsletter - [![](https://www.priorygroup.com/media/qrghmgqd/the-reset-newsletter-thumbnail-2.jpg) The Reset - Sign up to our newsletter](https://www.priorygroup.com/newsletter-subscription-form "The Reset - Sign up to our newsletter") Priory Information Priory Information - [Payment and funding options](https://www.priorygroup.com/about-us/payment-and-funding-options "Payment and funding options") - [Safety, quality and compliance](https://www.priorygroup.com/about-us/safety-quality-and-compliance "Safety, quality and compliance") - [Whole person care](https://www.priorygroup.com/our-services/whole-person-care "Whole person care") - [Outcomes](https://www.priorygroup.com/about-us/outcomes "Outcomes") - [Leadership team](https://www.priorygroup.com/about-us/leadership-team "Leadership team") - [Editorial process](https://www.priorygroup.com/about-us/editorial-process "Editorial process") - [Compliments comments and complaints](https://www.priorygroup.com/about-us/compliments-comments-and-complaints "Compliments comments and complaints") - [FAQs](https://www.priorygroup.com/faqs "FAQs") - Locations Back close ### Locations If you want information about a specific Priory site, including those delivering services through the NHS or a local authority, use our search tool. [Find a location](https://www.priorygroup.com/find-a-location "Find a location") Putting you at the centre of your care [Discover whole-person care](https://www.priorygroup.com/our-services/whole-person-care "Discover whole-person care") Private hospitals Private hospitals - [Priory Hospital Roehampton, London](https://www.priorygroup.com/locations/priory-hospital-roehampton-london "Priory Hospital Roehampton, London") - [Priory Hospital Altrincham](https://www.priorygroup.com/locations/priory-hospital-altrincham-manchester "Priory Hospital Altrincham") - [Priory Hospital Barnt Green](https://www.priorygroup.com/locations/priory-hospital-barnt-green "Priory Hospital Barnt Green") - [Priory Hospital Bristol](https://www.priorygroup.com/locations/priory-hospital-bristol "Priory Hospital Bristol") - [Priory Hospital Chelmsford](https://www.priorygroup.com/locations/priory-hospital-chelmsford "Priory Hospital Chelmsford") - [Priory Hospital Glasgow](https://www.priorygroup.com/locations/priory-hospital-glasgow "Priory Hospital Glasgow") - [Priory Hospital Hayes Grove, Kent](https://www.priorygroup.com/locations/priory-hospital-hayes-grove "Priory Hospital Hayes Grove, Kent") - [Priory Hospital North London](https://www.priorygroup.com/locations/priory-hospital-north-london "Priory Hospital North London") - [Priory Hospital Ticehurst House, Sussex](https://www.priorygroup.com/locations/priory-hospital-ticehurst-house "Priory Hospital Ticehurst House, Sussex") - [Priory Hospital Woking](https://www.priorygroup.com/locations/priory-hospital-woking "Priory Hospital Woking") - [Priory Hospital Woodbourne, Birmingham](https://www.priorygroup.com/locations/priory-hospital-woodbourne-birmingham "Priory Hospital Woodbourne, Birmingham") Residential addiction services Residential addiction services - [Priory Eden House](https://www.priorygroup.com/locations/priory-eden-house "Priory Eden House") - [Priory Life Works House](https://www.priorygroup.com/locations/life-works "Priory Life Works House") Private wellbeing centres Private wellbeing centres - [Priory Wellbeing Centre Birmingham](https://www.priorygroup.com/locations/priory-wellbeing-centre-birmingham "Priory Wellbeing Centre Birmingham") - [Bristol Park Clinic](https://www.priorygroup.com/locations/bristol-park-clinic "Bristol Park Clinic") - [Priory Wellbeing Centre Canterbury](https://www.priorygroup.com/locations/priory-wellbeing-centre-canterbury "Priory Wellbeing Centre Canterbury") - [Priory Wellbeing Centre Harley Street](https://www.priorygroup.com/locations/priory-wellbeing-centre-harley-street "Priory Wellbeing Centre Harley Street") - [Priory Wellbeing Centre Manchester](https://www.priorygroup.com/locations/priory-wellbeing-centre-manchester "Priory Wellbeing Centre Manchester") - [Priory Wellbeing Centre Southampton](https://www.priorygroup.com/locations/priory-wellbeing-centre-southampton "Priory Wellbeing Centre Southampton") - [Wimbledon Park Clinic](https://www.priorygroup.com/locations/wimbledon-park-clinic "Wimbledon Park Clinic") - [North East Network Region](https://www.priorygroup.com/locations/north-east-network-region "North East Network Region") - [Priory Clinic Aberdeen](https://www.priorygroup.com/locations/priory-clinic-aberdeen "Priory Clinic Aberdeen") - [Priory Clinic Edinburgh](https://www.priorygroup.com/locations/priory-clinic-edinburgh "Priory Clinic Edinburgh") Private CAMHS inpatient units Private CAMHS inpatient units - [Private CAMHS in London](https://www.priorygroup.com/locations/private-camhs-london "Private CAMHS in London") - [Private CAMHS in Chelmsford](https://www.priorygroup.com/locations/priory-hospital-chelmsford/private-camhs-essex "Private CAMHS in Chelmsford") Our exclusive recovery experiences Our exclusive recovery experiences - [![](https://www.priorygroup.com/media/0kvhzrcu/5.png) The Residence](https://www.priorygroup.com/the-residence "The Residence") - [![](https://www.priorygroup.com/media/salhbz12/thumbnail-the-cottage-exterior-front-of-building.jpg) The Cottage](https://www.priorygroup.com/locations/individuals/the-cottage "The Cottage") Useful information Useful information - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us#services "Working with the NHS and local authorities") - [Local rehab services near you](https://www.priorygroup.com/rehab/locations "Local rehab services near you") Referrers Referrers Back Referrers - Private outpatient treatment Back close ### Private outpatient treatment Our network of hospitals and wellbeing centres provides quick access to private outpatient support, including consultant assessments and therapy. [Therapy availability](https://www.priorygroup.com/bed-availability/therapy-availability "Therapy availability") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") Services Services - [Inpatient (residential) treatment](https://www.priorygroup.com/our-services/inpatient-residential-treatment "Inpatient (residential) treatment") - [Day care and outpatient treatment](https://www.priorygroup.com/our-services/day-care-and-outpatient-treatment "Day care and outpatient treatment") - [Online therapy](https://www.priorygroup.com/our-services/online-therapy "Online therapy") - [Private CAMHS](https://www.priorygroup.com/private-camhs "Private CAMHS") - [Private autism support](https://www.priorygroup.com/mental-health/autism "Private autism support") More information More information - [![](https://www.priorygroup.com/media/eqihd2mo/about-our-services.png) About our services](https://www.priorygroup.com/our-services "About our services") Support for GPs Support for GPs - [Support for GPs](https://www.priorygroup.com/gps-and-referrers "Support for GPs") Support for consultants Support for consultants - [Working with Priory](https://www.priorygroup.com/working-with-priory "Working with Priory") Private inpatient information [Private 24/7 bed availability](https://www.priorygroup.com/bed-availability/private-247 "Private 24/7 bed availability") - Hospitals Back close ### Hospitals Priory has structured its services to align with NHS provision, in order to ensure a consistent approach to treatment. Our national network means that we are able to offer a full care pathway to patients, depending on their unique needs and the intensity of the support that is required. [Bed availability](https://www.priorygroup.com/bed-availability "Bed availability") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us "Working with the NHS and local authorities") Services for the NHS Services for the NHS - [Our partnership with the NHS](https://www.priorygroup.com/nhs "Our partnership with the NHS") - [Acute and psychiatric intensive care units (PICU)](https://www.priorygroup.com/nhs/acute-picu "Acute and psychiatric intensive care units (PICU)") - [Rehabilitation and recovery (R\&R)](https://www.priorygroup.com/nhs/rehabilitation-and-recovery "Rehabilitation and recovery (R&R)") - [NHS CAMHS](https://www.priorygroup.com/nhs/child-and-adolescent-mental-health-services-camhs "NHS CAMHS") - [NHS eating disorder services](https://www.priorygroup.com/nhs/eating-disorder-services-nhs "NHS eating disorder services") - [Secure services](https://www.priorygroup.com/nhs/secure-services "Secure services") - [Brain injury services](https://www.priorygroup.com/residential-services/brain-injury-services "Brain injury services") - [Bespoke therapeutic placements (BTPs)](https://www.priorygroup.com/nhs/rehabilitation-and-recovery/bespoke-therapeutic-placements-btps "Bespoke therapeutic placements (BTPs)") Private mental health and addiction services Private mental health and addiction services - [Addiction treatment](https://www.priorygroup.com/addiction-treatment "Addiction treatment") - [Mental health](https://www.priorygroup.com/mental-health "Mental health") - [Eating disorders](https://www.priorygroup.com/eating-disorders "Eating disorders") - [Private CAMHS](https://www.priorygroup.com/private-camhs "Private CAMHS") More information More information - [About our services](https://www.priorygroup.com/about-us "About our services") - [Integrated care systems](https://www.priorygroup.com/nhs/integrated-care-systems "Integrated care systems") - [Tailored care pathways](https://www.priorygroup.com/nhs/pathways "Tailored care pathways") Support for GPs Support for GPs - [Support for GPs](https://www.priorygroup.com/gps-and-referrers "Support for GPs") Support for consultants Support for consultants - [Working with Priory](https://www.priorygroup.com/working-with-priory "Working with Priory") - Residential Back close ### Residential homes Priory provides a range of adult residential services supporting those with a learning disability, autism, brain injury, Prader-Willi syndrome, behaviours that challenge or a mental health condition. [Bed availability](https://www.priorygroup.com/bed-availability/residential "Bed availability") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us "Working with the NHS and local authorities") Services Services - [Autism support](https://www.priorygroup.com/residential-services/autism-support "Autism support") - [Brain injury services](https://www.priorygroup.com/residential-services/brain-injury-services "Brain injury services") - [CAMHS transitional services](https://www.priorygroup.com/nhs/rehabilitation-and-recovery/transitional-living-services-for-young-people-and-young-adults "CAMHS transitional services") - [Homes with nursing](https://www.priorygroup.com/residential-services/nursing-care-services "Homes with nursing") - [Learning disability support](https://www.priorygroup.com/residential-services/learning-disability-support "Learning disability support") - [Mental health support](https://www.priorygroup.com/residential-services/mental-health-support "Mental health support") - [Prader-Willi syndrome support](https://www.priorygroup.com/residential-services/prader-willi-syndrome-support "Prader-Willi syndrome support") More information More information - [Residential services overview](https://www.priorygroup.com/residential-services "Residential services overview") - [Positive behaviour support (PBS)](https://www.priorygroup.com/residential-services/positive-behaviour-support "Positive behaviour support (PBS)") - [Integrated care systems (ICSs)](https://www.priorygroup.com/nhs/integrated-care-systems "Integrated care systems (ICSs)") Care pathways Care pathways - [![](https://www.priorygroup.com/media/bq2hk5pf/thumbnail-pathways.png) Tailored care pathways](https://www.priorygroup.com/nhs/pathways "Tailored care pathways") - Supported living Back close ### Supported living We work closely with landlords to ensure that our residents receive the highest standards of care and support within housing accommodation. Our teams have significant expertise in supporting people with complex needs, including positive behaviour support (PBS). [Residential bed availability](https://www.priorygroup.com/bed-availability/residential "Residential bed availability") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us "Working with the NHS and local authorities") Our regions Our regions - [East England](https://www.priorygroup.com/locations/supported-living/priory-supported-living-east-england "East England") - [Hull and East Riding](https://www.priorygroup.com/locations/supported-living/priory-supported-living-hull-and-east-riding "Hull and East Riding") - [Kent](https://www.priorygroup.com/locations/supported-living/priory-supported-living-kent "Kent") - [Lancashire](https://www.priorygroup.com/locations/supported-living/priory-supported-living-lancashire "Lancashire") - [Lincolnshire](https://www.priorygroup.com/locations/supported-living/priory-supported-living-lincolnshire "Lincolnshire") - [London and Home Counties](https://www.priorygroup.com/locations/supported-living/priory-supported-living-london-and-home-counties "London and Home Counties") - [North Yorkshire](https://www.priorygroup.com/locations/supported-living/priory-supported-living-north-yorkshire "North Yorkshire") - [Scotland](https://www.priorygroup.com/locations/supported-living/priory-supported-living-scotland "Scotland") - [South Wales](https://www.priorygroup.com/locations/supported-living/priory-supported-living-south-wales "South Wales") - [The Shires](https://www.priorygroup.com/locations/supported-living/priory-supported-living-the-shires "The Shires") - [West Midlands](https://www.priorygroup.com/locations/supported-living/priory-supported-living-west-midlands "West Midlands") - [Whitby and Scarborough](https://www.priorygroup.com/locations/supported-living/priory-supported-living-whitby-and-scarborough "Whitby and Scarborough") More information More information - [Supported living service overview](https://www.priorygroup.com/supported-living "Supported living service overview") - [Our funding and referrals process](https://www.priorygroup.com/supported-living/funding-and-referrals-for-supported-living "Our funding and referrals process") - [Positive behaviour support (PBS)](https://www.priorygroup.com/residential-services/positive-behaviour-support "Positive behaviour support (PBS)") - [Integrated care systems (ICSs)](https://www.priorygroup.com/nhs/integrated-care-systems "Integrated care systems (ICSs)") Care pathways Care pathways - [![](https://www.priorygroup.com/media/bq2hk5pf/thumbnail-pathways.png) Tailored care pathways](https://www.priorygroup.com/nhs/pathways "Tailored care pathways") - Autism and learning disability Back close ### Autism and learning disability Our aim is to develop the skills of the people we support to help them make sense of the world around them, and through person-centred care plans, encourage them to achieve their goals and aspirations. [Bed availability](https://www.priorygroup.com/bed-availability/residential "Bed availability") [Find a location](https://www.priorygroup.com/find-a-location "Find a location") - [Working with the NHS and local authorities](https://www.priorygroup.com/about-us "Working with the NHS and local authorities") Residential services Residential services - [Residential autism support](https://www.priorygroup.com/residential-services/autism-support "Residential autism support") - [Residential learning disability support](https://www.priorygroup.com/residential-services/learning-disability-support "Residential learning disability support") - [Autism assessments and transitions](https://www.priorygroup.com/nhs/pathways/autism-assessments-and-transitions "Autism assessments and transitions") Hospital services Hospital services - [Learning disability and autism support](https://www.priorygroup.com/nhs/rehabilitation-and-recovery/learning-disability-and-autism-support "Learning disability and autism support") - [Bespoke therapeutic placements (BTPs)](https://www.priorygroup.com/nhs/rehabilitation-and-recovery/bespoke-therapeutic-placements-btps "Bespoke therapeutic placements (BTPs)") Private autism services Private autism services - [Private autism diagnosis and support](https://www.priorygroup.com/mental-health/autism "Private autism diagnosis and support") - [Private autism assessments for children and adults](https://www.priorygroup.com/autism/autism-assessments "Private autism assessments for children and adults") - [Signs of autism](https://www.priorygroup.com/autism/autism-symptoms "Signs of autism") Care pathways Care pathways - [![](https://www.priorygroup.com/media/bq2hk5pf/thumbnail-pathways.png) Tailored care pathways](https://www.priorygroup.com/nhs/pathways "Tailored care pathways") - Businesses and insurers Back close ### Helping your business Priory can support organisations and their employees in increasing employee engagement and awareness of mental health challenges, along with providing support for those who need it, regardless of the mental health condition or its severity. [Learn more](https://www.priorygroup.com/businesses "Learn more") Helpful resources Helpful resources - [Helping your business](https://www.priorygroup.com/businesses/helping-your-business "Helping your business") - [Concierge service](https://www.priorygroup.com/businesses/concierge-service "Concierge service") - [Training and workshops](https://www.priorygroup.com/businesses/training-and-workshops "Training and workshops") - [Care pathway](https://www.priorygroup.com/businesses/care-pathway "Care pathway") [Careers](https://jobs.priorygroup.com/ "Careers") [Get started](https://www.priorygroup.com/our-services/help-with-getting-started "Help with getting started") Contact Us Call us Call Us Tap on a number to call General enquiries [0800 138 8680](tel:08001388680 "0800 138 8680") Treatment enquiries [0330 056 6041](tel:443300566041 "0330 056 6041") [Enquire](https://www.priorygroup.com/make-an-enquiry "Enquire") - [Priory](https://www.priorygroup.com/ "Priory") - [Blog](https://www.priorygroup.com/blog "Blog") - How to calm anxiety # How to calm anxiety: nine ways to quickly reduce anxious feelings If you're feeling anxious, learning simple techniques to calm your mind can make a big difference in managing your symptoms. ![](https://www.priorygroup.com/media/5i1lx0bt/banner-how-to-calm-anxiety.jpg) ![](https://www.priorygroup.com/media/gbeij1zz/rachael-heades.png) Written by: [Rachael Heades](https://www.priorygroup.com/authors/rachael-heades) Senior mental health & addictions writer Anxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview. As anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations. ## How can I quickly calm my anxiety? Try these quick and easy techniques if you feel a rush of anxiety building inside you: ### 1\. Accept your anxiety It might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it. Plus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in [dealing with anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-deal-with-anxiety "How to Deal with Anxiety"). ### 2\. Avoid stimulants like coffee and alcohol Caffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses ([source](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/)). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time [alcohol and anxiety](https://www.priorygroup.com/blog/alcohol-and-anxiety "alcohol and anxiety") don't pair well together and will worsen any symptoms of anxiety you're currently experiencing. ![how to calm anxiety quickly tips](https://www.priorygroup.com/media/qpjg22y0/calming-anxiety-quickly-tips.jpg) ### 3\. Adopt some relaxation techniques When you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other [physical symptoms of anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-calm-anxiety "11 physical symptoms of anxiety"). There are plenty of [relaxation exercises to help reduce anxiety](https://www.priorygroup.com/blog/relaxation-techniques-for-anxiety "Relaxation techniques for anxiety"). These focus your breathing and identify areas of tension in your body which you can then release. Here's a [simple breathing exercise](https://www.priorygroup.com/blog/breathing-exercises-for-anxiety "simple breathing exercise") that anyone can pick up in the moment to help calm anxiety: - Deep breaths - Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so. - Hold your breath - Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity. - Exhale - Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do. - Muscle relaxation - Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing. - Release tension - You’ll feel the tension drift away as you do this process. ### 4\. Distract yourself Whenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction. Small things like leaving the room or [going outside can be effective](https://www.priorygroup.com/self-care/nature-and-mental-health "going outside can be effective"). One other technique that some people use when calming their anxiety is counting backwards. When trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers. This is a technique you can then use to calm your anxiety when you’re out and about. Changing focus can be especially effective if you’re [experiencing anxiety at night](https://www.priorygroup.com/blog/sleep-anxiety-how-to-manage-your-symptoms-at-night "Sleep anxiety: how to manage your symptoms at night"). Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on[how to stop ruminating](https://www.priorygroup.com/blog/how-to-stop-ruminating "how to stop ruminating"). ### 5\. Visualise peacefulness Visualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control. One example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and: - Name 5 things you can see - This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses. - Name 4 things you can feel - Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on. - Name 3 things you can hear - Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees. - Name 2 things you can smell - While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside. - Name 1 thing you can taste - This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour. ### 6\. ‘Burn off’ your anxiety When you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate. In these moments, try doing something that rids your body of this adrenaline, which could include: - Chores that need a lot of energy to complete - High intensity exercise - Dancing around the house to loud music - Any aerobic exercise - Go outside and get some fresh air It’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing. ### 7\. Question and challenge your thoughts When our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety. A useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering. When you feel yourself having an unhealthy thought, pause and really think about the following: - How is this thought going to make me feel? - Is it a fact or an opinion? - Is it a rational or irrational thought? - What are other outcomes to think about? You may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them. ### 8\. Share your feelings The saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective. The idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when [speaking to your boss about your mental health](https://www.priorygroup.com/blog/how-do-i-talk-to-my-boss-about-my-mental-health "How do I talk to my boss about my mental health?"), and remember you’re potentially helping other people in your office by being brave enough to speak up. ### 9\. Listen to some music Science has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal [Psychoneuroendocrinology](https://pubmed.ncbi.nlm.nih.gov/26142566/) found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.” If you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing [workplace anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-calm-anxiety "Ways to manage your workplace anxiety"), as you can get back to your desk and switch off with a few minutes of calm music. #### Related content Blog ![](https://www.priorygroup.com/media/n1njvbo4/eustress-vs-distress-thumbnail.jpg) [Eustress vs distress: types of stressors explained](https://www.priorygroup.com/blog/eustress-vs-distress "Eustress vs distress: types of stressors explained") 19 Dec 2023 Blog ![](https://www.priorygroup.com/media/khspkqho/perspectives-thumbnail.png) [Perspectives: a new panel show from Priory](https://www.priorygroup.com/blog/perspectives "Perspectives: a new panel show from Priory") 16 Sep 2025 Blog ![](https://www.priorygroup.com/media/zmjpgzds/preconception-counselling-thumbnail-istockjpg.jpg) [How to find a therapist](https://www.priorygroup.com/blog/how-to-find-a-therapist-uk "How to find a therapist") 10 Oct 2023 ## Contact us to make an enquiry or for more information If you would like to find out more about our dementia care homes, which offer long term stays and respite services, please make an enquiry online or call us today. 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Readable Markdown	Anxiety is a set of symptoms and feelings that everyone experiences from time-to-time. The sense of tension, nervousness and apprehension is our body’s response to a perceived threat, and can occur in anything from arguing with loved ones to worrying over a job interview. As anxiety rises within our bodies, the idea of calming down can feel near impossible. Our emotions can seem out of control, but there are techniques that you can learn, practise and use to provide you with instant relief from anxiety, helping you to remain calm in stressful situations. Try these quick and easy techniques if you feel a rush of anxiety building inside you: ### 1\. Accept your anxiety It might seem counter-intuitive, but sometimes the best thing we can do is accept how we feel and allow it to take its course. Feelings of anxiety are normal and natural; by accepting what’s happening to us we can help to usher our anxiety on faster than we would if we fought it. Plus, if every time you’re anxious or stressed you try to avoid these feelings, you’ll always be fearful of anxiety creeping up on you – which can often lead to a more intense panic attack. Learning to accept the realities of how we feel can be a positive first step in [dealing with anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-deal-with-anxiety "How to Deal with Anxiety"). ### 2\. Avoid stimulants like coffee and alcohol Caffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety – especially when drunk in high doses ([source](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/)). Alcohol can, on the face of it, help us to calm down if we’re feeling anxious. However, over time [alcohol and anxiety](https://www.priorygroup.com/blog/alcohol-and-anxiety "alcohol and anxiety") don't pair well together and will worsen any symptoms of anxiety you're currently experiencing. ![how to calm anxiety quickly tips](https://www.priorygroup.com/media/qpjg22y0/calming-anxiety-quickly-tips.jpg) ### 3\. Adopt some relaxation techniques When you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other [physical symptoms of anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-calm-anxiety "11 physical symptoms of anxiety"). There are plenty of [relaxation exercises to help reduce anxiety](https://www.priorygroup.com/blog/relaxation-techniques-for-anxiety "Relaxation techniques for anxiety"). These focus your breathing and identify areas of tension in your body which you can then release. Here's a [simple breathing exercise](https://www.priorygroup.com/blog/breathing-exercises-for-anxiety "simple breathing exercise") that anyone can pick up in the moment to help calm anxiety: - Deep breaths - Take in a slow deep breath through your nose for 4 seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so. - Hold your breath - Hold the breath for another count of 3 seconds, allowing the oxygen to permeate your bloodstream. This brief halt promotes inner calm, aligning your body and mind, aiding in heart rate reduction and fostering tranquillity. - Exhale - Exhale gently through your mouth for another count of 6. Try to focus on relaxing any tense muscles when you do. - Muscle relaxation - Introduce muscle relaxation to the exercise. Work your way up your body, tensing body parts for 5 seconds and releasing. - Release tension - You’ll feel the tension drift away as you do this process. ### 4\. Distract yourself Whenever you're experiencing anxious thoughts, doing something that ‘fills your mind’ and needs complete focus can be a good distraction. Small things like leaving the room or [going outside can be effective](https://www.priorygroup.com/self-care/nature-and-mental-health "going outside can be effective"). One other technique that some people use when calming their anxiety is counting backwards. When trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside. If you don’t find that this helps, try something a little more complicated, like counting back from 100 in 3s. For many people, they find that they can’t continue to worry when they are focused on subtracting the numbers. This is a technique you can then use to calm your anxiety when you’re out and about. Changing focus can be especially effective if you’re [experiencing anxiety at night](https://www.priorygroup.com/blog/sleep-anxiety-how-to-manage-your-symptoms-at-night "Sleep anxiety: how to manage your symptoms at night"). Sitting in bed ruminating about what’s making us anxious will only prolong our feelings. Get out of bed and distract yourself. Here are some more tips on[how to stop ruminating](https://www.priorygroup.com/blog/how-to-stop-ruminating "how to stop ruminating"). ### 5\. Visualise peacefulness Visualisation brings together aspects of mindfulness and breathing techniques to give you another way to calm yourself down and stop anxiety from spiralling out of control. One example is the 5,4,3,2,1 technique. Close your eyes, take some deep breaths and: - Name 5 things you can see - This can include big objects like buildings, trees or houses as well as small objects like pens or a pair of glasses. - Name 4 things you can feel - Recognise four things that your body is touching, including your socks against the skin of your feet, the feeling of your denim jeans, or the arm of the chair that you’re sitting on. - Name 3 things you can hear - Focus on the ambient sounds you may not usually focus on, such as birds chirping, children playing outside or the sound of wind through the trees. - Name 2 things you can smell - While this one may seem difficult at first, try walking around until you find two scents, which may include the laundry, the bathroom soap or the flowers outside. - Name 1 thing you can taste - This may be the after-taste of a drink, meal or chewing gum. Or have a sip of a drink, and focus on the flavour. ### 6\. ‘Burn off’ your anxiety When you’re anxious, it can sometimes be too hard to perform a technique like deep breathing, as your adrenaline makes it difficult for you to concentrate. In these moments, try doing something that rids your body of this adrenaline, which could include: - Chores that need a lot of energy to complete - High intensity exercise - Dancing around the house to loud music - Any aerobic exercise - Go outside and get some fresh air It’s important to try and ‘release’ the anxiety you’re feeling. These activities can calm your brain and body, helping you to focus and think rationally. If doing something physical isn’t working, try writing your anxiety away. An anxiety journal can help get negative thoughts out of you head or be used as a way to think clearly about how you’re going to remain calm once you’ve finished writing. ### 7\. Question and challenge your thoughts When our mind focuses on these types of unhelpful and irrational thoughts, rather than being rational and healthy, this causes anxiety. A useful technique to help calm anxiety is to learn how to pause and move past these destructive thoughts, before they have a chance to take hold. Learning this technique may take some practice but it's a strategy that's well worth mastering. When you feel yourself having an unhealthy thought, pause and really think about the following: - How is this thought going to make me feel? - Is it a fact or an opinion? - Is it a rational or irrational thought? - What are other outcomes to think about? You may find it difficult to do this technique automatically at first. So try keeping a journal in the evenings, where you jot down any unhealthy thoughts you had during that day which made you feel anxious. Take the time to consider these thoughts and answer the questions above. By practising this, you'll then start to feel able to pause and move past unhelpful thoughts as you have them. ### 8\. Share your feelings The saying goes that a problem shared is a problem halved. You might be surprised at how effective opening up to people about your feelings can be. They can offer you some valuable perspective. The idea of opening up can feel even more daunting when it isn’t a friend or a family member, for example, in your workplace. Take a measured approach when [speaking to your boss about your mental health](https://www.priorygroup.com/blog/how-do-i-talk-to-my-boss-about-my-mental-health "How do I talk to my boss about my mental health?"), and remember you’re potentially helping other people in your office by being brave enough to speak up. ### 9\. Listen to some music Science has shown how music can be great for offering an immediate and effective means of calming yourself down. A study in the journal [Psychoneuroendocrinology](https://pubmed.ncbi.nlm.nih.gov/26142566/) found that music can be “considered a means of stress reduction in daily life, especially if it is listened to for the reason of relaxation.” If you’re able to break away from whatever is causing you anxiety, put on some classical or slow and soft pop - or whatever works for you. This might be especially useful is you're experiencing [workplace anxiety](https://www.priorygroup.com/mental-health/anxiety-treatment/how-to-calm-anxiety "Ways to manage your workplace anxiety"), as you can get back to your desk and switch off with a few minutes of calm music.
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