What Should I Do When I Have Anxiety and Need Immediate Relief?
Anxiety can feel overwhelming, making it difficult to focus, breathe, or think clearly. When anxiety strikes, having practical, science-backed techniques can help you regain control and find relief quickly.
1. Try Deep Breathing Exercises
One of the fastest ways to calm your nervous system is through controlled breathing.
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat.
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. This helps slow down your heart rate and promote relaxation.
2. Engage in Grounding Techniques
Grounding techniques bring you back to the present moment and help shift your focus away from anxious thoughts.
The 5-4-3-2-1 Method: Identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
Hold a Cold Object: Pressing an ice cube in your hand or splashing cold water on your face can jolt your nervous system out of panic mode.
3. Move Your Body
Physical activity helps regulate stress hormones and release tension.
Take a brisk walk or stretch your body.
Shake out your hands or do light jumping jacks to release nervous energy.
4. Use Positive Self-Talk
What you tell yourself during anxious moments matters.
Remind yourself: “This feeling is temporary.”
Repeat a calming phrase: “I am safe. I can handle this.”
Challenge anxious thoughts: Ask yourself, “Is this thought based on fact or fear?”
5. Try Progressive Muscle Relaxation (PMR)
This technique helps release tension by tensing and relaxing different muscle groups.
Start with your toes and work up to your head, tensing for 5 seconds, then releasing.
This practice signals to your body that it’s safe to relax.
6. Engage in a Comforting Activity
Sometimes, distraction is the best tool for immediate relief.
Listen to calming music or a guided meditation.
Drink a warm cup of tea or use essential oils with soothing scents.
Focus on a simple task, like doodling, knitting, or organizing.
7. Reduce Stimulants and Hydrate
Cut back on caffeine, sugar, and alcohol, which can heighten anxiety.
Drink water to stay hydrated, as dehydration can worsen anxious symptoms.
When to Seek Professional Help
If anxiety frequently interferes with your life, professional support can help. Therapy provides effective strategies for long-term anxiety management. At Core Psychology, we specialize in evidence-based treatments to help you regain a sense of calm and control.
If you’re struggling with anxiety, reach out today to learn how we can support you.
Ready to take the first step?
Booking your first appointment is simple. Reach out today.
📞 Call: 403.488.8912
📧 Email: admin@corepsychology.com
📍 Visit Us in Marda Loop, Calgary
