For anyone living with a mental health condition, whether that be anxiety, depression or even struggling with or recovering from addiction, there will be times when it gets tough.
Anxiety can appear out of nowhere and triggers can arrive and leave us unsettled, overwhelmed and tense. For most, getting treatment can provide a good base for dealing with those moments, whether it be speaking to a counsellor, joining a support group or taking the steps to go through alcohol detoxification. They’ll give you the tools to best manage your anxiety, while there are also plenty of top tips out there that can calm you down in a matter of minutes too.
If you feel like you need something that can help you find a sense of calm quickly, here are 10 calming techniques to ease your anxiety in minutes…
1. Practice Deep, Steady Breathing
Deep breathing is one of the fastest ways to calm the body’s stress response. Try inhaling slowly through your nose for four seconds, holding for two, and exhaling gently through your mouth for six. This encourages your heart rate to slow and signals your nervous system to relax. Even one minute of this can make a noticeable difference.
2. Ground Yourself with the 5-4-3-2-1 Technique
When anxiety makes your thoughts race, grounding exercises help bring you back to the present. Look around and identify five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste. This simple sensory checklist gently interrupts anxious spiralling.
3. Relax Your Shoulders and Jaw
Many people hold tension without realising it, especially in the shoulders, neck, and jaw. Drop your shoulders, unclench your jaw, and take a slow breath. Progressive muscle relaxation, tensing and releasing different muscle groups, can help release physical discomfort linked to anxiety.
4. Use Positive Self-Talk
Anxiety often fuels negative thinking. Replacing these thoughts with gentle, reassuring statements can help shift your mindset. Try phrases such as “I am safe”, “This feeling will pass”, or “I can handle this moment”. You’re not trying to ignore reality, just creating a calmer mental space.
5. Step Outside for Fresh Air
A brief change of environment can provide immediate relief. Stepping outside, even for a minute or two, helps reset your senses. Fresh air, a change of scenery, and natural light can all soothe the mind and reduce tension.
6. Try a Quick Mindfulness Exercise
Mindfulness doesn’t need to involve long meditation sessions. Simply close your eyes and pay attention to your breathing, the weight of your body in your seat, or the feeling of your feet against the floor. Focusing on one small detail helps quieten the internal noise.
7. Engage Your Hands
Doing something physical can interrupt anxious thoughts. Squeeze a stress ball, doodle, knit, or gently massage your hands with lotion. These small tactile activities help redirect nervous energy into something grounding and soothing.
8. Listen to Calming Sounds
Soft music, nature noises, or white noise can quickly lower stress levels. Choose sounds that feel peaceful to you, perhaps gentle piano music, a rainfall track, or the sound of waves. Listening with headphones can create an immediate sense of personal space.
9. Sip a Warm Drink
A warm cup of herbal tea, warm water, or even a decaffeinated coffee can bring comfort. The warmth relaxes your muscles, while the simple act of holding a cup can feel steadying. Avoid caffeine when feeling anxious, as it may heighten symptoms.
10. Visualize a Safe, Peaceful Place
Finally, close your eyes and imagine a place where you feel completely calm. It could be a quiet beach, a cosy room, a forest trail, or anywhere that brings comfort. Visualize the details, the sounds, the smells, the textures. This mental escape can provide immediate emotional relief.
