Anxiety is a common struggle in today’s fast-paced world, but you can regain control with the right strategies. Here’s some practical solutions to manage anxiety in the moment, and long-term techniques to prevent it. Whether you have one minute or more, these techniques can make a world of difference.


Quick Solutions for Managing Anxiety


If You Have 1 Minute

1. Deep Breathing
One of the quickest ways to manage anxiety is through your breath. Anxiety often triggers shallow, rapid breathing, which can exacerbate the fight-or-flight response.

Try this simple technique:

  • Inhale deeply through your nose for a count of 4.
  • Hold your breath for a count of 4.
  • Exhale slowly through your mouth for a count of 4.

Repeat this cycle three times. This exercise activates the parasympathetic nervous system, which helps calm your body and mind.

2. Grounding Technique
When anxiety makes you worry, grounding can bring you back to the present. Use your senses to connect with your surroundings:

  • Name 5 things you can see.
  • Name 4 things you can touch.
  • Name 3 things you can hear.
  • Name 2 things you can smell.
  • Name 1 thing you can taste.

This technique helps shift your focus from anxious thoughts to the here and now.

3. Cold Water Splash
A quick shock to your system, like splashing cold water on your face, can activate the body’s dive reflex. This reflex lowers your heart rate and calms your nervous system. If you’re at home, try placing a cold compress on your forehead or the back of your neck for a similar effect.

4. Positive Affirmations
Repeating a calming statement to yourself can counteract anxious thoughts. For example:

  • “I am safe; this feeling will pass.”
  • “I’ve handled anxiety before, and I can handle it again.”

Say these affirmations slowly and with intention. Even a few seconds of positive self-talk can help you feel more grounded.

5. Aromatherapy on the Go
If you have a calming essential oil like lavender, chamomile, or peppermint, take a moment to inhale its scent. You can place a drop on your wrist or use a portable essential oil roller. Scents can quickly shift your mood and promote relaxation.


If You Have 5 Minutes

6. Progressive Muscle Relaxation
Anxiety often manifests physically as tension in the body. Progressive Muscle Relaxation (PMR) is a powerful way to release this tension.

Here’s how:

  • Start at your toes. Tense the muscles for 5 seconds, then release.
  • Move up through your body—calves, thighs, abdomen, arms, shoulders, and face—tensing and releasing each muscle group.

By the time you’ve worked through your entire body, you’ll likely feel more relaxed and centered.

7. Positive Visualization
Your mind is a powerful tool. Use it to override anxious thoughts by visualizing a place where you feel safe and relaxed. It could be a beach with soft waves, a forest with birds chirping, or a cozy room with a warm blanket.

Close your eyes and imagine yourself there. Engage your senses—feel the sand between your toes, hear the rustling leaves, or smell the fresh air. Just five minutes of visualization can help reset your mind and provide relief.

8. Box Breathing
This advanced breathing technique is often used by military personnel to stay calm under stress. It’s simple:

  • Inhale through your nose for 4 seconds.
  • Hold your breath for 4 seconds.
  • Exhale slowly through your mouth for 4 seconds.
  • Hold your breath again for 4 seconds.

Repeat for 3–5 minutes. Box breathing regulates your nervous system and helps you regain focus.

9. Journaling
Grab a notebook or your phone and spend 5 minutes writing down your thoughts. You don’t need to worry about grammar or structure—just let the words flow.

  • Consider asking yourself: What am I feeling right now? What’s triggering this anxiety? What can I do to feel better?
    Journaling can help you process your thoughts and make them feel more manageable.

10. Sensory Reset
If you feel overwhelmed, try resetting your senses. For example:

  • Listen to a calming song or nature sounds.
  • Sip a warm drink like herbal tea.
  • Hold something textured, like a stress ball or a soft blanket.
    Engaging your senses can interrupt anxious thoughts and help you feel grounded.

If You Have 15 Minutes

11. Physical Activity
When anxiety builds up, physical activity can be a lifesaver. Movement releases endorphins, the body’s natural stress relievers.

You don’t need to hit the gym—try a brisk walk, a quick session of jumping jacks, or some gentle stretching. Even a short burst of activity can help reduce anxiety and improve your mood.

12. Mindfulness Meditation
Mindfulness is one of the most effective tools for managing anxiety, and you don’t need fancy equipment or prior experience.

Find a quiet spot, sit comfortably, and focus on your breath. As thoughts arise (and they will), simply notice them without judgment and gently bring your focus back to your breath.

If you’re new to mindfulness, consider trying a guided meditation. You can find free resources on apps like Insight Timer or explore my meditation downloads at mynd.works.

13. Creative Expression
Engaging in a creative activity like sketching, coloring, or writing poetry can help redirect your focus and soothe your mind. Don’t worry about being “good” at it—this is purely for you.

14. Gentle Yoga
Yoga combines movement, breathwork, and mindfulness, making it a triple threat against anxiety. Try a quick 15 minute flow, focusing on gentle poses like Child’s Pose, Cat-Cow, or Downward Dog. There are plenty of free YouTube videos tailored to relaxation.

15. Gratitude Practice
Spend 15 minutes reflecting on things you’re grateful for. Write down 3–5 things that bring you joy or comfort—it could be as simple as your favorite meal, a supportive friend, or a sunny day. Gratitude shifts your focus away from anxiety and promotes positivity.

16. Guided Body Scan
A body scan meditation can help you relax from head to toe. Lie down in a quiet space, close your eyes, and systematically bring your attention to different parts of your body. Start from your toes and work your way up. Apps like Insight Timer have free body scan meditations you can try.


Bonus: If You Have 30 Seconds or Less

If you’re in a pinch, even the smallest actions can help:

  • Smile: Even if you don’t feel like it, smiling can trick your brain into releasing feel-good hormones like serotonin.
  • Stretch: Stand up, roll your shoulders, and stretch your arms overhead. A quick stretch can relieve physical tension and improve blood flow.
  • Hydrate: Take a sip of water. Dehydration can sometimes worsen feelings of anxiety, so staying hydrated helps.

With these quick solutions, you can take action no matter how much time you have. Anxiety doesn’t have to control your day—sometimes, even the smallest step can make a big difference.


Long-Term Strategies to Prevent Anxiety

While quick fixes are essential in the moment, lasting relief requires proactive, long-term strategies. Here are some of the most effective ways to prevent anxiety from taking root.

1. Regular Exercise

Exercise isn’t just good for your body—it’s a game-changer for your mind. Studies consistently show that regular physical activity reduces anxiety levels and boosts overall mental health.

Aim for at least 30 minutes of moderate exercise most days of the week. Find something you enjoy—whether it’s yoga, swimming, dancing, or hiking—and make it a regular part of your routine.

2. Healthy Diet

What you eat affects how you feel. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports a stable mood and reduces anxiety.

Limit your intake of caffeine and sugar, as they can trigger or worsen anxiety symptoms. Instead, focus on foods that promote calmness, like leafy greens, nuts, seeds, and fatty fish rich in omega-3s.

3. Adequate Sleep

Sleep and anxiety are deeply connected. Poor sleep can heighten anxiety, and anxiety can disrupt sleep. Create a bedtime routine to ensure you’re getting 7–9 hours of quality sleep each night.

For tips on improving your sleep, check out my blog post: How to Sleep Better Tonight.

4. Mindfulness Practice

Mindfulness isn’t just for crisis moments—it’s a powerful preventive tool. Regular meditation or yoga practice can help you develop a greater sense of calm and resilience.

If you’re unsure where to start, I offer a range of guided practices and courses at mynd.works.

5. Build Social Support

Anxiety often thrives in isolation. Make time to connect with friends, family, or support groups. Sharing your feelings with others not only lightens the burden but also reminds you that you’re not alone.

If you’re looking for a supportive community, join one of my workshops or group sessions. You can find upcoming events at mynd.works.

6. Seek Professional Help

Sometimes, anxiety can feel too overwhelming to handle alone—and that’s okay. Therapy can be an invaluable tool for uncovering the root causes of your anxiety and developing tailored strategies to manage it.

As someone who has helped thousands of people overcome anxiety, I’d love to support you on your journey. You can book a session or learn more about my approach at mynd.works.

7. Develop a Hobby

Engaging in a hobby provides a sense of accomplishment and joy that can counteract anxious feelings. Whether it’s painting, gardening, playing a musical instrument, or any other activity that you enjoy, make time for it regularly.

8. Limit Screen Time

Excessive screen time, especially on social media, can contribute to anxiety. Set boundaries for your screen use and take regular breaks to engage in offline activities. Consider a digital detox if needed.

9. Establish Routine

A structured daily routine can provide a sense of control and predictability, which can reduce anxiety. Include time for work, relaxation, exercise, and social activities in your schedule.

Incorporate these additional long-term strategies into your lifestyle. This helps build a solid foundation for managing anxiety. It also fosters overall mental well-being.


Conclusion

Anxiety doesn’t have to control your life. With the right strategies, you can manage it effectively in the moment, and build long-term resilience to prevent it from taking over.

Whether you have just a minute or more time to spare, the techniques shared in this blog post can help you feel calmer, more grounded, and in control. And if you’re ready to take the next step, I invite you to explore ALL the resources, courses, and support available at mynd.works.

What would your life look like if anxiety wasn’t holding you back? Let’s work together to make that vision a reality.

Take action today and start your journey toward lasting calm.