Anxiety is something most of us know all too well—the racing thoughts, and restless feeling that just won’t quit. Whether it shows up as constant worry, overthinking, or tension you can’t shake, anxiety can make even ordinary days feel heavy. You don’t have to stay stuck in that state. There are simple, quick, reliable and effective ways to instantly calm your mind and create moments of peace, even in the middle of chaos. Here are 6 ways to ease an anxious mind.
Slow down.
At the first signs and feelings of your heart pounding, thoughts racing or your breath more shallow, slow down. Whatever you are doing, do a little slower.
By deliberately pausing whatever you are doing and proceeding at a slower pace, you will signal to your anxious brain that you’re safe. This activates the parasympathetic nervous system, which reduces heart rate, eases tension, and calms racing thoughts. It helps to alleviate the “fight of flight” responses our bodies feel under anxiety.
Come to your senses.
Notice and give a few seconds each to all of your five senses: See, hear, smell, taste, touch.
No matter where you are or whom you’re with, you can take a moment to notice something, really consciously notice something, with your eyes, ears, nose, mouth and hands. The mindfulness of this practice will immediately reduce a spinning mind and anxious feelings.
Tell yourself the truth.
Ask the thought that is in your mind; Is it really true? Really?
Telling yourself the truth isn’t about forcing positivity; it’s about seeing things clearly. When you acknowledge facts instead of fueling fears, anxiety loses its power over you.
Be kind.
Acts of kindness trigger the brain to release feel-good chemicals like oxytocin, which lowers stress and helps calm the nervous system. You would easily comfort someone else, so say something kind to yourself.
Being kind doesn’t have to be big: compliment someone, hold the door, or simply speak gently to yourself. Kindness isn’t just good for others—it’s a simple, scientifically backed tool to ease your own anxiety.
Look up.
Literally… Look up. Look at the clouds, the tall street lamps, the tall buildings. It’s amazing what it does for anxiety.
Looking up—at the sky, the ceiling, a tree or even a distant point on the horizon, signals safety to the anxious nervous system and opens your awareness beyond the immediate stress. It’s a small but powerful reset.
Name it to tame it.
By labeling an emotion, you give it form and definition instead of letting it swirl around as vague distress. This small act of awareness helps the nervous system settle. It’s like turning on a light in a dark room—you can see what’s there, then the anxiety suddenly feels less powerful.
Name the feeling, locate the feeling in your body, then feel that feeling deeply. When you don’t resist, it will move through you.
At Therapeutic Educational Consulting, we help guide, support and recommend for all kinds of therapeutic answers. If you or anyone you know has debilitating anxiety, you may schedule a no-cost discovery call with Rae Guyer, your therapeutic consultant to discuss options.
©Therapeutic Educational Consulting
Photo by Naklas Hamann
