How to Calm Yourself When You’re Feeling Anxious

When anxiety suddenly feels stronger, it can be difficult to know what to do.

Your thoughts might speed up. Your body may feel tense or unsettled. You might struggle to concentrate on anything else.

If you’re asking “How can I calm myself down?”, start by making things simple.

You don’t need to solve everything that’s worrying you right now.

Focus first on helping yourself feel a little calmer.

SLOW THINGS DOWN

When you’re anxious, you may feel as though you need to react immediately.

If you can, pause.

Sit somewhere comfortable or stop what you’re doing for a moment.

Give yourself permission to do nothing except slow things down for the next few minutes.

SLOW YOUR BREATHING

Anxiety can change the way you breathe without you noticing.

Try breathing gently and regularly.

Breathe in comfortably.

Then breathe out slowly.

Continue for a few minutes without forcing yourself to take unusually large or deep breaths.

Try to focus on the rhythm of your breathing rather than the thoughts competing for your attention.

NOTICE WHAT’S AROUND YOU

Anxiety can pull your attention towards your thoughts and what’s happening inside your body.

Try bringing some of that attention back to your surroundings.

Notice:

• what you can see
• what you can hear
• what you can feel
• where you are
• what you’re doing right now

This can help bring your attention back to the present moment.

RELAX YOUR BODY

Notice whether you’re holding tension without realising it.

Are your shoulders raised?

Is your jaw clenched?

Are you gripping your hands?

Try gently relaxing those areas.

You could also stand up, stretch or take a short walk if that feels comfortable.

ASK: “WHAT DO I NEED RIGHT NOW?”

Sometimes anxiety becomes stronger when we’re tired, hungry, overwhelmed or have been dealing with something for too long.

Your next step might be very simple.

You might need to:

• have something to eat or drink
• step outside for a few minutes
• take a break
• speak to somebody
• write down what’s worrying you
• move away from a stressful situation for a while

Don’t underestimate small actions.

DON’T TRY TO SOLVE EVERYTHING AT ONCE

If several worries are competing for your attention, choose one.

Ask yourself:

“Is there anything I need to do about this right now?”

If there is, identify one manageable next step.

If there isn’t, write the worry down and come back to it later.

Feeling anxious doesn’t mean you have to find an answer to everything immediately.

FIND WHAT WORKS FOR YOU

Different things help different people.

A breathing exercise may work well for one person. Someone else may prefer walking, listening to music, talking to somebody or concentrating on a practical task.

Over time, you can build your own list of things that help when anxiety starts to rise.

WHEN SHOULD I ASK FOR MORE HELP?

Consider speaking to your GP or another appropriate healthcare professional if anxiety is happening regularly, becoming difficult to manage or affecting your sleep, work, relationships or everyday life.

Simple breathing exercises for anxiety
Grounding techniques, what are they and how can they help?
Managing racing thoughts

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.