Feeling Anxious? 10 Practical Ways to Calm Your Mind and Regain Control
A racing heart before an important meeting. Restlessness when you’re waiting for news. Lying in bed while your mind keeps replaying tomorrow’s problems.
Most of us experience anxiety from time to time.
Anxiety is part of the body’s natural response to perceived danger or uncertainty. In small amounts, it can make us more alert and help us prepare for challenges. But when worry becomes persistent, difficult to control or starts interfering with sleep, work, relationships or everyday activities, it may be time to look beyond simply “trying not to worry.”
The World Health Organization estimates that anxiety disorders affect hundreds of millions of people worldwide, making them the most common group of mental health disorders. Importantly, effective psychological treatments are available. (World Health Organization)
Whether you’re dealing with occasional anxious moments or trying to build better emotional resilience, having a few practical coping tools can make a difference.
Here are techniques you can try in the moment, followed by habits that can support your mental wellbeing over time.
When Anxiety Hits: 5 Things You Can Try Right Away
1. Ask: “Is This a Fact, or Is This My Fear Talking?”
Anxiety has a way of turning possibilities into certainties.
You might catch yourself thinking:
“I’m going to fail.”
“Something bad is definitely going to happen.”
“Everyone will think badly of me.”
Instead of immediately accepting the thought as fact, pause and examine it.
Ask yourself:
What evidence do I actually have?
Am I assuming the worst?
Is there another possible explanation?
What would I say to a friend who had this thought?
This doesn’t mean forcing yourself to “think positively.” The goal is to develop a more balanced and realistic view of the situation.
Approaches based on cognitive behavioural therapy (CBT), which include learning to identify and respond differently to unhelpful thought patterns, are among the psychological interventions with the strongest evidence for anxiety disorders. (World Health Organization)
2. Slow Down Your Breathing
When you’re anxious, your breathing may become faster and shallower.
Intentionally slowing your breathing can help interrupt this physical stress response.
Try this:
Inhale gently for 4 counts.
Exhale slowly for 4 counts.
Continue for a few minutes while keeping your shoulders relaxed.
Another well-known method is the 4-7-8 technique:
Inhale for 4 counts → hold for 7 → slowly exhale for 8.
But don’t become too concerned about following a perfect number.
The important part is breathing slowly and comfortably, particularly allowing yourself a gentle, controlled exhalation. Slow breathing techniques may help reduce feelings of psychological stress and anxiety.
If holding your breath feels uncomfortable or makes you light-headed, simply return to normal breathing.
3. Use the 3-3-3 Grounding Technique
When anxiety pulls your thoughts into the future, grounding techniques bring your attention back to what’s happening right now.
Try the 3-3-3 technique.
Pause and notice:
👀 3 things you can see
Perhaps your computer, a plant or something outside the window.
👂 3 things you can hear
The air-conditioning, traffic outside or people talking nearby.
✋ 3 things you can physically feel
Your feet touching the floor, your hands resting on the table or the fabric of your clothing.
The exercise isn’t designed to make your problems disappear. It simply redirects your attention away from spiralling thoughts and towards your immediate environment. Grounding is one of several coping strategies that can be used when anxiety begins to rise.
4. Move Your Body
When your mind feels stuck, sometimes changing what your body is doing can help.
You don’t necessarily need a full gym workout.
Try:
A 5-minute walk
Stretching your shoulders and neck
Walking up and down a flight of stairs
A few body-weight squats
Gentle yoga
Tai chi
Stepping outside for some fresh air
Even a short period of physical activity may help lift your mood and redirect attention away from anxious thoughts.
More importantly, exercise isn’t only useful in the moment. Regular physical activity may also help reduce anxiety symptoms and support sleep, physical health and overall wellbeing over time.
Choose movement you actually enjoy—you are far more likely to keep doing it.
5. Create a Calmer Environment
Our surroundings can influence how activated or relaxed we feel.
For some people, dimming the lights, listening to calming music, stepping away from screens or moving somewhere quieter can help.
Scents such as lavender are also commonly used for relaxation, and some research suggests aromatherapy may help anxiety in certain circumstances. However, the evidence is mixed and aromatherapy should be viewed as a comfort strategy rather than a treatment for an anxiety disorder.
Try different approaches and pay attention to what genuinely helps you.
Building Resilience: 5 Habits for Longer-Term Anxiety Management
Quick techniques are useful during difficult moments, but if anxiety appears frequently, it’s worth looking at patterns in your everyday life.
1. Learn Your Personal Triggers
Anxiety triggers are highly individual.
Common examples include:
Heavy workloads or deadlines
Workplace uncertainty
Financial worries
Relationship conflict
Family responsibilities
Health concerns
Excessive caffeine
Poor sleep
Certain medications
Previous stressful or traumatic experiences
Constant exposure to distressing news or social media
You don’t necessarily need to avoid every trigger.
Instead, recognising patterns gives you an opportunity to prepare for them.
For example:
Trigger: Sunday-night worry about work
Possible response: Review Monday’s priorities earlier in the evening, then intentionally disconnect from work.
Trigger: Feeling anxious after several cups of coffee
Possible response: Gradually reduce caffeine or switch your later drinks to decaffeinated options.
The better you understand your patterns, the easier it becomes to choose an appropriate response.
2. Write It Down
Sometimes anxious thoughts feel much larger when they’re constantly circling inside your head.
Putting them on paper can create some psychological distance.
Try writing three simple questions:
What am I worried about?
What can I control?
What is one thing I can do next?
You can also keep track of:
Situations that triggered anxiety
Physical symptoms you noticed
Thoughts that appeared
Strategies that helped
Sleep, caffeine or lifestyle patterns
Journaling isn’t a substitute for therapy, but research suggests expressive or emotion-focused writing may help some people manage psychological distress.
3. Make Mindfulness Part of Normal Life
Meditation doesn’t have to mean sitting silently for 30 minutes with an empty mind.
You can practise mindfulness while:
Walking
Eating lunch
Stretching
Showering
Drinking your morning coffee
Travelling on public transport
The basic idea is simple:
Notice what you’re experiencing without immediately judging or reacting to it.
If your mind wanders—which it will—gently bring your attention back.
Mindfulness and relaxation skills can form part of anxiety-management approaches, although they shouldn’t replace evidence-based treatment when symptoms are severe or persistent. (World Health Organization)
4. Stay Connected With People You Trust
Anxiety often encourages isolation.
You may think: “I don’t want to burden anyone.”
But meaningful social connection can be protective during stressful periods.
It doesn’t necessarily require a serious conversation.
Having lunch with a colleague, calling a sibling, going for a walk with a friend or spending relaxed time with family can remind you that you aren’t navigating everything alone.
Choose people with whom you feel safe rather than feeling pressured to socialise simply because you “should.”
For someone with social anxiety, the approach may need to be more gradual and personalised.
5. Take Care of the Basics
Mental and physical health are closely connected.
When you’re already anxious, skipping meals, surviving on caffeine, sleeping four hours and remaining sedentary can make coping much harder.
Try to establish reasonably consistent habits around:
😴 Sleep
Aim for a regular sleep and wake time wherever possible.
🚶 Movement
Build physical activity into your week rather than waiting until you feel motivated.
☕ Caffeine
Notice whether coffee, strong tea or energy drinks make you feel more restless, shaky or aware of your heartbeat.
🍽️ Regular meals
Long periods without eating may leave some people feeling shaky or irritable.
📱 Digital breaks
Constant alerts, work messages and distressing content can keep your brain in a state of stimulation.
You don’t have to fix everything at once. Choose one habit and work on it consistently.
When Self-Help Isn’t Enough
Coping techniques can be helpful, but they aren’t meant to replace professional care for an anxiety disorder.
Consider talking to a doctor, counsellor, psychologist or other qualified mental health professional if anxiety:
Happens frequently or lasts for months
Feels difficult to control
Regularly affects your sleep
Makes concentrating or working difficult
Causes you to avoid normal activities
Interferes with relationships
Leads to frequent panic attacks
Causes significant distress
Leads you to rely on alcohol, drugs or other substances to cope
Effective treatment may include psychological therapy, medication or a combination of approaches, depending on your symptoms and circumstances. CBT-based psychological interventions have particularly strong evidence for anxiety disorders. (World Health Organization)
Medication decisions should always be made together with a qualified healthcare professional. Never start, stop or change psychiatric medication on your own.
You Don’t Need to “Win” Against Every Anxious Thought
A useful goal isn’t necessarily to eliminate anxiety completely.
Anxiety is a normal human emotion.
Instead, the goal is to reach a point where anxious thoughts and sensations no longer control what you do.
Maybe you notice the anxious thought—but still attend the meeting.
Maybe your heart races—but you know how to slow your breathing.
Maybe you’re worried about tomorrow—but you’re still able to sleep tonight.
Those are meaningful forms of progress.
If your organisation provides access to KAMICare, you may also explore available mental wellbeing assessments, health education or professional support resources. A self-assessment can be useful for building awareness, but remember that a screening result is not a medical diagnosis. If you’re concerned about your symptoms, follow up with an appropriate healthcare professional.
A Simple “Anxiety Toolkit” to Remember
When anxiety suddenly rises, you don’t need to remember ten different techniques.
Start with just three:
BREATHE
Slow down your breathing.
GROUND
Notice what’s happening around you right now.
MOVE
Get your body moving, even briefly.
Then, once the immediate intensity settles, ask yourself: “What do I need next?”
Sometimes the answer is rest.
Sometimes it’s solving a problem.
Sometimes it’s talking to somebody.
And sometimes it’s professional help.
All are valid responses.
Key Takeaways
✔ Occasional anxiety is a normal response to stress, but persistent or excessive anxiety that interferes with everyday life may require professional assessment.
✔ Slow breathing, grounding and brief physical activity can be useful tools when anxiety rises.
✔ Challenging unhelpful thoughts can help you distinguish between facts and anxious assumptions.
✔ Regular movement, sufficient sleep, social connection, mindfulness and understanding your triggers can support longer-term wellbeing.
✔ Journaling can help you recognise patterns and identify which coping strategies work best for you.
✔ Self-help techniques complement—but do not replace—professional treatment when anxiety is severe or persistent.
✔ Effective treatments for anxiety disorders are available, including evidence-based psychological therapies and, when appropriate, medication. (World Health Organization)
Sources
Healthline. Effective Coping Techniques for Anxiety. Updated June 12, 2025. (Healthline)
World Health Organization (WHO). Anxiety Disorders. Updated September 8, 2025. (World Health Organization)
World Health Organization (WHO). Mental Disorders. (World Health Organization)
Healthline. Treatment Options for Anxiety. Medically reviewed and updated June 3, 2025. (Healthline)
Disclaimer
This article is provided for general health education and informational purposes only. It does not provide a diagnosis and should not replace advice, assessment or treatment from a qualified healthcare or mental health professional. Coping strategies may work differently for different individuals. If anxiety is persistent, worsening or interfering with your daily life, please seek professional support. If you feel that you may harm yourself or someone else, seek emergency medical assistance immediately.
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