How can I calm down when I feel anxious?

When you feel anxious, your body is often stuck in "fight or flight" mode. The goal is to signal to your nervous system that you are safe. Here are a few simple, grounding techniques you can try right now:

1. The 4-7-8 Breathing Technique This is one of the fastest ways to physically calm your heart rate.

• Breathe in quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through your mouth, making a "whoosh" sound, for 8 seconds.
• Repeat this cycle four times.

2. The 5-4-3-2-1 Grounding Method This helps pull your mind out of spiraling thoughts and back into your physical surroundings:

• Acknowledge 5 things you can see around you.
• Acknowledge 4 things you can touch (the fabric of your shirt, the table, your hair).
• Acknowledge 3 things you can hear.
• Acknowledge 2 things you can smell (or favorite smells).
• Acknowledge 1 thing you can taste.

3. Change Your Temperature Splashing cold water on your face or holding an ice cube in your hand can trigger the "mammalian dive reflex," which naturally slows down your heart rate and redirects your focus to the physical sensation of cold.

4. Progressive Muscle Relaxation Tense your toes for a few seconds, then release them completely. Move up to your calves, your thighs, your stomach, your hands, and your shoulders, tensing and then letting go. This helps you identify where you are holding stress in your body.

5. Limit Your Input If you are anxious, step away from your phone, news, or work. Your brain is likely feeling overloaded; giving yourself a few minutes of "sensory silence" can provide much-needed relief.

A gentle reminder: You don't have to "solve" the source of your anxiety while you are in the middle of a physical reaction. Your only job in this moment is to get your body to a baseline of calm. Be patient with yourself—it’s okay to take as much time as you need to feel grounded again.

If your anxiety feels overwhelming or you find yourself struggling often, please reach out to a professional or someone you trust. There is a lot of support available.