The surprising hack experts say could ease anxiety on the spot
Many of us will have experienced intense nervousness or even crippling anxiety at some point in our lives, the latter characterised by a racing heart, shallow breathing, butterflies in the stomach, shaking and/or sweating. It can make us feel decidedly unwell – sometimes dizzy and faint – and can develop into panic attacks. ‘Sometimes the symptoms of acute anxiety are so severe they can be confused with those of a heart attack,’ says Dr Deborah Lee of Dr Fox Online Pharmacy, who offers the following stark stats: 60% of UK adults say they have felt anxious in the past two weeks, and this has affected their daily lives. 30% say they are not coping well with anxiety.’
Dr Simon Le Clerc is Medical Director of HealthCare in Mind. He says, ‘Nervousness and anxiety are feelings that most people will experience at some point in their lives. But while they can feel similar, there are important differences in how they affect us, how disruptive they are to our daily lives and how long they last.
‘Nervousness is a temporary response to a specific situation. For example, you may feel nervous before giving a presentation, taking an exam, or attending a job interview. Feelings of anticipation, excitement, unease, and feeling unsure in this type of situation is a completely natural response to an unusual or unexpected situation, but it usually fades once the event has passed. The symptoms present themselves differently from person to person, such as racing thoughts, getting clammy or sweaty or feeling a churning or fluttering sensation in your stomach. When dealing with these feelings of stress and unease, it’s important to remember they are only temporary, and situation specific, once the event causing the nerves is over our nervous systems will calm down.
‘The critical distinction between anxiety and nerves, is that anxiety tends to be more persistent and can occur even when there is no clear or immediate threat. People with anxiety may feel overwhelmed or unable to relax, often for extended periods, affecting important things such as sleep, appetite, concentration, and sometimes relationships. While nervousness tends to pass once the trigger is over, anxiety can stick around, sometimes without an obvious cause. The difference between the two lies in the intensity, duration, and how much it disrupts your daily life. If feelings of anxiety become constant or start to interfere with your ability to function, it may be time to seek support from a mental health professional.’
‘Chronic anxiety occurs when a person feels generally anxious all or most of the time,’ says Dr Lee. ‘Acute anxiety happens when a sudden wave of anxiety is triggered by a specific event. It's very common for people not to realise they are suffering from anxiety, or if they have been diagnosed with it, to keep this a secret. Many are in denial about their anxiety. 45%-90% of GP consultations are thought to be due to stress/anxiety-related symptoms. So, learning to recognise and deal with anxiety is hugely important for us all.’
Remember, your mind and body are a powerful combination. Just as suddenly as you can fall into an anxiety attack – sometimes out of nowhere – remember too, there are techniques at your disposal to put into practice instantly, to bring yourself back around. Learn and practice these calming exercises today in preparation for the next time you might need them.
Micro meditations
Nicci Roscoe, a holistic health and wellbeing expert and the author of the new book Micro Meditation and Manifest your Everything says, ‘When anxiety hits, it can feel all-consuming. There are powerful tools that can help you interrupt the stress response and the anxiety you may be feeling to help you regain a sense of calm in just 30 seconds to 2 minutes.’ Here, Nicci talks us through a few:
1. The Squeeze and Calm: Anxiety relief in your hands
When you’re overwhelmed, tactile stimulation can shift your focus from the mind to the body. One fast-acting option? Play-Doh or slime. For anxiety relief in a matter of seconds, grab something squishy and spend 30–60 seconds slowly squeezing, rolling, and shaping it in your hands. Pay close attention to the texture and movement and reclaim a sense of calm.
2. Boxing Your Thoughts: A mental declutter for overthinking
When anxiety strikes, it often comes with a swirl of competing thoughts. This simple visualisation helps you organise mental chaos and reduce overwhelm instantly. Close your eyes and imagine several small boxes in your mind. One by one, place each anxious thought into its own box. Close the lid. Imagine placing them on a shelf. Tell yourself you’ll come back to them later, one at a time. This helps you have more head space and manage your anxiety by taking control of your thoughts.
3. The Colour Drain: A visual trick to defuse stressful thoughts
Take the emotional edge off stressful situations by visualising the scenario that’s bothering you (be it a person or a situation) in full, vivid colour. Then slowly drain the colour until it becomes black and white. Next, blur the image until it fades entirely. This technique disengages the emotional charge by altering the mental representation of the stressor. It can reduce the intensity of the response and help you move on.
4. The Two-Minute ‘Unbusy’ Walk
If anxiety is bubbling up and you feel foggy or overstimulated, movement is your best friend. But not just any walk, a mindful one. Step outside and walk briskly for two minutes. Set a timer on your phone. Notice colours, sounds, the air on your skin. Enjoy this time to calm your mind and boost your mood.
5. The Calm Anchor: Program your body to relax
Anchoring is a technique that connects a physical action to a positive emotional state. Over time, you can train your brain to associate a calming memory with a simple hand gesture. To anchor effectively, press your thumb and forefinger together. Think of a time you felt calm and safe, perhaps lying in the sun or hugging someone you love. Hold that feeling for 30 seconds. The next time anxiety rises, repeat the gesture to tap into that stored state.
Final thought: Anxiety might feel like it takes over in a flash, but with the right tools, you can take control just as quickly. Whether it’s a breath, a visualisation, or a tactile reset, each of these techniques acts as a circuit-breaker. The key is to practice them even when you’re not anxious, so when the moment comes, you’ll be ready.
See it for what it is
Amy Brann is an applied neuroscience expert, keynote speaker, founder of Synaptic Potential, and acclaimed author. She says, ‘When you’re anxious, your brain is doing exactly what it was designed to do – keep you safe. But in today’s world, it often misfires.
‘Anxiety activates the amygdala, your brain’s internal alarm system. This triggers a surge of stress hormones like cortisol and adrenaline, preparing your body to react quickly. At the same time, the brain redirects energy away from your prefrontal cortex – the part responsible for logic, planning and decision-making. This is why it becomes hard to think straight when you’re anxious. The brain assumes your job is survival, not problem-solving.
‘If anxiety becomes chronic, your baseline levels of cortisol stay elevated. Over time, this reduces neuroplasticity (your brain’s ability to adapt), disrupts sleep, and impairs memory and focus.
‘The good news? You can train your brain to respond differently. Techniques like naming your emotion, slowing your breath, or using grounding exercises re-engage the prefrontal cortex and help your nervous system return to balance.
‘Understanding how anxiety works doesn’t make it go away – but it gives you the tools to manage it from the inside out.’ These are Amy’s go-to tips:
1. Use a “Name and Shift” Sentence
When you feel anxiety rising, your brain needs help shifting out of survival mode. One of the quickest ways to do this is by naming what’s happening and then redirecting attention – what I call a “Name and Shift” sentence.
Say aloud or in your head:
“This is anxiety. It’s not danger. I can calm my body now.”
This technique engages your prefrontal cortex (the rational part of your brain), which helps reduce activity in the amygdala, the brain’s alarm system. The first part labels the emotion – which studies show immediately helps reduce its intensity. The second part reminds your nervous system you’re safe and gives it a task: calming down.
It only takes a few seconds, but this shift in language tells your brain: “You don’t need to stay on high alert.”
You’re not ignoring the anxiety -–you’re showing your brain how to respond to it more helpfully.
2. The 3-2-1 Grounding Trick
One of the fastest ways to reduce anxiety is to bring your brain back to the present moment. When anxiety strikes, your nervous system gets caught in “what if” loops – imagining worst-case scenarios and flooding your body with stress signals.
Try this quick grounding technique called 3-2-1:
3: Name three things you can see
2: Name two things you can touch
1: Name one thing you can hear
This activates your sensory networks, which helps switch your brain out of anxious overthinking and back into the here and now. It also slows down your breathing and heart rate, helping your body shift out of “fight-or-flight” mode.
The reason it works? Your brain can’t be in full-blown panic and fully focused on external cues at the same time. This creates a small but powerful circuit breaker that stops anxiety spirals from taking over. Use it anywhere – in meetings, at bedtime, or on the go.
3. Move Your Body, Change Your Brain
When anxiety strikes, changing your physical environment – even slightly – can reset your nervous system.
Try this: step into a different space, open a window, or take a quick walk outside – even if it’s just around the block or down a corridor. These subtle shifts signal to your brain that something has changed, helping to break the loop of anxious thinking.
Why does this work? When you move, your brain activates the motor system, which competes with anxiety-based rumination in the brain’s internal networks. Physical movement also increases blood flow to the prefrontal cortex, supporting clearer thinking and better emotional regulation.
Changing your environment also provides new sensory input – light, air, sound – which can help downregulate the amygdala and restore a sense of psychological safety.
It doesn’t have to be a full workout. Simply changing your posture, your view, or your physical space can be enough to create a mental shift.
In short: if your thoughts feel stuck, move your body or move your setting -–and your brain will follow.
The new edition of Amy’s book, Make Your Brain Work (Kogan Page) will be released on 3rd August 2025.
Sophrology
Sophrology is widely used in continental Europe to help people to overcome challenges including anxiety, stopping anxious feelings in their tracks and regaining a sense of calm. Dominique Antiglio is a world-leading Sophrologist, wellness entrepreneur and founder of online platform BeSophro (be-sophro.com). ‘I always suggest seeking medical advice in the first instance, to check whether it is anxiety or whether it might be linked to something else,’ she says. ‘Then, you can introduce a complementary therapy such as Sophrology, a dynamic wellbeing practice that combines breathing, gentle movement, relaxation, visualisation and meditation to quiet the mind, release tension, and build emotional resilience.’
‘Body awareness is key in Sophrology; being aware of your body can help provide tools to disrupt the anxiety cycle, calm the nervous system, and bring your focus into the present moment.
‘For example, when anxiety does kick in, our breathing often becomes fast and shallow, happening more in our chest and sending signals to our brain that we are in danger. By becoming more aware of the abdominal breath and doing some simple exercises whilst focusing on this, you can help release tension, reset the nervous system, and promote letting go.’ Here are Dominique’s go-to tips:
1. The Sigh Breath
One simple practice to try is the ‘sigh breath’, which is a breathing technique involving two short, sharp inhales followed by a longer exhale – and a natural biological mechanism that can be harnessed to reduce stress and anxiety. Inhale deeply through the nose, filling your lungs completely. Take a second, shorter inhale, pushing yourself to take in even more air into your lungs. Exhale slowly and completely through the mouth, letting all the air out gradually. Repeat this a few times to help restore a sense of calm and wellbeing.
2. The Pump
You can also try ‘the pump’ which is what we do in Sophrology to gain balance and calm. Stand relaxed, arms by your side, taking time to notice how you feel mentally, emotionally, and physically. Clench your hands into fists. Exhale through your mouth and inhale, then hold your breath and ‘pump’ your shoulders up and down, keeping your arms straight, for several seconds. Then exhale. As you release the arms and hands, use it as a symbolic gesture of letting go. Listen briefly for a sensation and then repeat.
The Pump is a wonderfully liberating and energising movement that is hugely effective for bringing you back into your body, rather than staying in your mind, and for processing a range of emotions that we would like to let go – such as anxiety.
3. Shifting Focus
Mindfulness can help you stop feeling anxious by bringing your attention back to the present moment. A simple exercise to try is focusing on an object in front of you. Notice its colour, shape and texture, then take a deep breath and allow your thoughts to slow down. This technique helps break the cycle of anxious thinking and brings a sense of calm.
4. Visualisation
We also frequently use visualisation in Sophrology to help promote feelings of being safe and secure. By imagining yourself in a safe, peaceful place, such as cosy room, or a sunny beach, and picturing every detail – the colours, the scents, the sounds – you can mentally transport yourself to this calming environment, reducing anxious feelings in the moment.
Final thought: While you might not be able to eliminate anxiety completely, you can learn how to stop it from controlling you. Like many wellness practices, repetition in Sophrology is key, with practice over time reinforcing positive patterns and supporting positive transformation. Our BeSophro app (£12.99 per month / £129.99 per year) includes courses such as Conquer Your Stress, which has been created to help people to take control of their stress levels, leaning how to calm their minds, reduce anxiety and regain balance with simple, effective techniques that can be practiced anywhere, any time.
Stretch and set it down
Holly Beedon, Clinical Lead from Living Well UK, gives some of her top tips for instant anxiety relief:
1. Gentle Movement
To release tension, a good outlet is to perform gentle stretches. These can be done anywhere and are particularly effective at relieving stress held in the jaw, neck and shoulders. This method works by sending calming signals to the brain via the vagus nerve and proprioceptive feedback systems. It can be even more effective when used alongside breathwork.
Simple stretches include pressing the tip of the tongue to the roof of the mouth to allow the jaw to open and relax. Tilting the head forward and slowly rolling it in a clockwise and then counterclockwise motion can relieve neck tension. Raising the eyebrows up and down helps loosen facial muscles, and shrugging the shoulders, holding them in a raised position for a few seconds before releasing, can ease upper body stress. These movements can be repeated until feelings of anxiety ease.
2. Cognitive Restructuring
Cognitive restructuring is a technique drawn from cognitive behavioural therapy (CBT). It helps to address and challenge negative thought patterns that are often linked to anxiety. While it can be difficult to apply rational thinking during periods of high stress, research shows that this process can redirect anxiety and reduce tendencies to catastrophise or overgeneralise.
Begin by identifying the trigger for your negative thoughts – what was the situation or assumption that prompted your anxiety? Try to assess the intensity of the emotion you’re feeling, as this can help you choose the best coping strategy. Once identified, counteract the thought by questioning whether it is based on fact, assumption or an unlikely scenario. Replace it with a more rational, grounded thought. After this reflection, reassess how intense your feelings are and note any changes.
3. Journal
Writing down your anxious thoughts can be a powerful way to confront what’s disturbing your peace of mind and improve emotional processing. Understanding the triggers or catalysts for your anxiety provides clarity and allows you to challenge unhelpful thoughts more rationally.
Research has shown that journaling for at least 20 minutes a day over four consecutive days can significantly improve mood, wellbeing, and reduce emotional distress. When journaling, it helps to clearly name what’s affecting you and validate the emotions you’re feeling. Explore possible solutions to the problem or coping mechanisms that have worked in the past. Reflect on times where you’ve felt anxious, but those fears didn’t result in negative outcomes. You might also set goals, taking things one step at a time to gradually regain control and confidence.
Tricks and affirmations
Sometimes it’s as simple as speaking softly to ourselves. Joanne Jones is a Wellbeing expert at Trusted Psychics. She offers these great calming tips:
1. Use a Mantra
One of the quickest ways to interrupt an anxious thought spiral is to replace it with a phrase that feels grounding and reassuring. When you’re in the grip of anxiety, your brain tends to catastrophise, repeating the worst-case scenario as if it’s the only outcome. By consciously inserting a mantra, such as "I am safe," or "This feeling will pass," you’re not just providing self-comfort, you’re retraining your brain to respond differently to stressors. I often suggest that people who struggle with anxiety often write their chosen affirmation on a sticky note and place it on their mirror, computer monitor or wallet so it’s visible throughout the day. Over time, the repetition of these phrases becomes a kind of muscle memory for the mind; just as we train our bodies, we can also train our thoughts. The goal isn’t to deny your feelings, but about reminding yourself that emotions, even the overwhelming ones, are temporary and manageable.
2. The 4-7-8 Breathing Technique
This is my go-to tool for anxiety and something I personally use when I feel overwhelmed, because it’s a technique that works quickly and quietly to restore balance. The 4-7-8 breathing method is based on ancient yogic practices and is designed to regulate your nervous system by shifting you from a state of fight-or-flight into a more restful and calm state. To do this, breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale very slowly through your mouth for 8 seconds. It’s important that the exhale is longer than the inhale, as this helps to engage the parasympathetic nervous system, which is responsible for calming the body. Repeat this sequence four times, and you'll likely notice a slowing of your heart rate and a sense of mental clarity beginning to return. This technique is particularly valuable because, although anxiety often tricks us into thinking we need to react urgently, the act of controlling our breath gently reminds the brain that we are not in actual danger, allowing our thoughts to settle naturally.
3. The Five Senses Grounding Trick
This method is very accessible and brings you back to the present moment, especially when anxiety begins to spiral or when you start feeling disconnected from your body or environment. By focusing on your five senses, you effectively redirect your brain’s attention away from imagined threats and back to what is real and immediate. Start by acknowledging five things you can see around you, then identify four things you can physically feel; whether that’s the texture of your clothing, the surface of a chair, or even your feet on the floor. Then, tune into three things you can hear, followed by two things you can smell, and finally, one thing you can taste. Although it seems simple, the layering of sensory awareness engages different areas of the brain, which makes it harder for anxious thoughts to dominate your thoughts. Because this technique is so discreet, it's perfect for use in public places or work environments where you might not be able to do something more obvious like breathing exercises or stretching.
Be in your body
Dr Simon Le Clerc MStJ, is the Medical Director at HealthCare In Mind, a dedicated service offering private autism, ADHD and mental health assessments, treatments and therapies, to improve access to high quality mental health diagnoses and address the growing wait times for critical mental health support. He has a couple of great tips for managing anxiety in the moment. ‘If you’re feeling nervous or anxious, there are some simple actions you can take to help reduce the noise and help you feel calmer almost immediately.’
1. Box Breathing
Box breathing is a simple but powerful technique that can help calm the nervous system and reduce anxious thoughts. It's often used by athletes and military personnel, but anyone can benefit. Box breathing helps to regulate breath, triggering the body to activate the parasympathetic system, which controls relaxation and energy conservation, counteracting your feelings of fight or flight. Box breathing can be completed in this order:
- Breathe in through your nose for a count of four seconds
- Hold your breath for a count of four seconds
- Exhale slowly through your mouth for a count of four seconds
- Hold again for a count of four seconds
Repeat this cycle a few times and as you repeat the process, imagine drawing the four sides of a square with your breath, one side for each stage of the breathing cycle. This focus point can support your brain to focus on something different than the stimulus causing your anxiety.
2. Body Scan Visualisation
If you feel too busy or overwhelmed for structured meditation, body scan visualisation can be an effective and practical alternative as it only takes a couple of minutes and doesn’t require any special equipment or environment. Simply complete the following steps:
Sit or lie somewhere comfortable and close your eyes
Take a few deep breaths to calm your body and mind
Picture a soft light entering the top of your head. This light is warm and soothing like the warmth you feel when the sun hits your skin on holiday
Slowly visualise the light moving through your body, from your head to your shoulders, chest, arms, stomach, legs, and eventually your toes
As the light moves, imagine it gently relaxing each area of the body
This gentle scan encourages you to tune in to physical sensations and focus on the present moment. It can be especially helpful for those who find their anxiety is more physical than cognitive. It gently helps to reset your nervous system in just a few short minutes.
Final thought: If these everyday behaviours feel familiar, consider reaching out to a specialist for guidance. For more information, visit healthcareinmind.com.
Distraction and diet
In the moment, it may help to keep your mind off what’s bothering you and shift your focus. Dr Deborah Lee of Dr Fox Online Pharmacy has some tips:
1. Get busy with a task
It can be anything from housework to playing a musical instrument, reading a book, crafting or doing some exercise. Distracting your mind from going round and round about your worries will break the anxiety cycle and you will start to feel better. This means you are focusing on the present and are in control of your thoughts.
2. Watch something funny
If you can have a good laugh this will also lower your stress response and help you feel calmer. When you laugh you gulp in air which enriches your blood oxygenation. Laughing stimulates the release of dopamine and endorphins. You use your diaphragm to laugh, which activates the vagus nerve. Laughter may now be recommended as a prescription for those suffering from stress, anxiety and depression.
3. Play some music
Research shows that listening to music causes the release of dopamine and endorphins, chemicals in the brain that give us a natural high. Music is known to have a calming effect by lowering the effects of the Sympathetic Nervous System and stimulating the Parasympathetic Nervous System. Any involvement with music is likely to lower anxiety – this could mean singing in a choir, playing a musical instrument, or even taking time to create a new playlist.
4. Phone a friend
It's so true that a problem shared is a problem halved. There is enormous power and comfort in sharing anxieties with a trusted friend or family member. We know keeping connected is vital for good mental health. No one should suffer in silence. A friend can listen and offer coping strategies and provide positive support. Because they know you, they can remind you of your successes in how you coped in the past and encourage you that you can do this again. Anyone who is feeling anxious can phone The Samaritans 24/7, free of charge, on 116123.
5. Use aromatherapy
Breathing in scents through the nose stimulates the olfactory system in the brain. This in turn activates the limbic system – made up of the amygdala, hippocampus, hypothalamus and thalamus – which are the regions of the brain responsible for processing thoughts, emotions and memories. Inhaling specific scents can trigger the release of neurotransmitters such as dopamine and serotonin, feel-good hormones that elevate mood and make us feel happier.
Essential oils such as lavender, chamomile, lemon balm, bergamot and rose all have antianxiety properties. Recent research has also demonstrated the benefits of CBD essential oil.
How to use essential oils – You can place a few drops on a piece of cotton wool and inhale deeply. Alternatively, put a few drops in a room diffuser. Or put a few drops in a bowl of boiling water and inhale the steam, taking care not to burn yourself of course.
Essential oil can be diluted with a carrier oil and used as a massage oil. It should never be massaged into the skin neat. It can also be added to bath water or used as a topical spray.
6. Nourish yourself
Some foods are thought to have a calming effect. Milk contains tryptophan, a precursor of serotonin, so having a cup of warm milk may help lower anxiety. Bananas are high in magnesium which is also believed to help calm anxiety. Although research is inconclusive, some studies show that a couple of squares of dark chocolate may help reduce anxiety symptoms. Note that chocolate contains caffeine which can make anxiety worse. It’s also full of fat and sugar so eating large amounts is not advised.
If you’re struggling with anxiety, there are lots of strategies or medications that can help long-term, such as CBT. ‘Much research exists to show the efficacy of CBT for anxiety,’ says Dr Lee. ‘You can self-refer for CBT on the NHS without seeing your GP. Alternatively, you might use online resources or workbooks.’
‘Most people with chronic anxiety will be controlled with regular use of antidepressants that also have anxiolytic properties such as fluoxetine, sertraline or citalopram.
‘For acute anxiety symptoms, you might like to take a beta-blocker such as propranolol. This will calm down the physical symptoms such as a rapid heartbeat, rapid breathing, shaking and sweating. 10mg-40mg of propranolol will usually be effective within one hour of taking it.’
Photos: Getty
