When anxiety strikes, it can feel overwhelming — but you don’t have to stay trapped in that feeling.
Simple, mindful techniques can quickly calm the storm inside.
Here are five methods you can use anytime, anywhere:
1. The 4-7-8 Breathing Technique
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Inhale for 4 seconds
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Hold your breath for 7 seconds
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Exhale slowly for 8 seconds
This slows down your heart rate and soothes the nervous system.
2. Ground Yourself Through Your Senses
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
This exercise pulls your attention away from anxious thoughts into the present moment.
3. Progressive Muscle Relaxation
Tense and then relax each muscle group in your body, starting from your toes up to your head.
This releases stored physical tension and signals safety to your mind.
4. Visualization
Close your eyes and imagine a safe, beautiful place — a beach, a forest, or a cozy room.
Let yourself "travel" there for a few minutes to reset emotionally.
5. Affirmations
Repeat calming phrases like:
"I am safe."
"This feeling will pass."
"I return to peace with every breath."
Tip:
The more you practice these techniques during calm moments, the easier they become your natural response when anxiety appears.
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