5 Tips to Reduce Anxiety Fast

Here are five fast-acting ways to reduce anxiety in the moment:

1. Try the 4-7-8 Breathing Trick

It’s simple but powerful:

• Breathe in through your nose for 4 seconds

• Hold that breath for 7 seconds

• Breathe out slowly through your mouth for 8 seconds

Do this for a few rounds. It helps slow your heart rate and sends a “calm down” message to your body.

2. Use the 5-4-3-2-1 Grounding Technique

Feeling panicked or stuck in your head? This trick helps bring you back to the here and now:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

It’s a quick and easy way to shift your focus away from anxious thoughts.

3. Splash Cold Water on Your Face

Seriously. Splashing cold water on your face—or holding a cold pack against your skin—can help reset your nervous system. It tells your body to slow things down and can give you a quick sense of relief.

4. Get Moving

You don’t need a full workout. Just a short walk, a few stretches, or even shaking out your arms can help release the built-up tension that anxiety brings. Moving your body helps burn off nervous energy and gives your mind a break.

5. Say What You’re Feeling

Name it to tame it. When anxiety hits, try saying (even just in your head), “This is anxiety. It’s uncomfortable, but it will pass.”Just recognizing what’s happening can take away some of its power.

Final Thought

Quick tips like these are great for calming anxiety in the moment—but you don’t have to manage it all on your own. At Joule Health and Wellbeing, we offer same-day support for stress, anxiety, and overall mental wellbeing.

You can instantly book certified professionals—100% confidential, no long waits, no hassle. Get help and feel better today. www.JouleWellbeing.com