Reduce Anxiety Quickly With 5 Science-Backed Tools
Anxiety can feel overwhelming—but it doesn't have to control you. Whether it shows up during work, social situations, or out of nowhere, anxiety is your body's natural physiological response to a perceived threat.
Anxiety is activated when a challenge occurs and subsides when the challenge is over. It is not a sign of weakness or a character defect, it's your nervous system trying to protect you.
In therapy, particularly Acceptance and Commitment Therapy (ACT), we say, "Show me where you're anxious, and I'll show you what you care about." Your anxiety often shows up in places that matter most. The key is learning how to calm the body first so your mind can follow.
When anxiety kicks in, your brain goes into "fight or flight" mode and shuts down the part of the brain responsible for higher-level thinking and reason. That's why it's so hard to "think your way out" of anxiety in the moment.
First, you’ll need to calm the body—and these five science-backed techniques can help.
1. Slow, Deep Breathing
Breathing slowly and deeply helps activate the calming branch of the nervous system — the parasympathetic nervous system. One effective technique is belly breathing:
Place one hand on your chest and the other on your belly
Inhale slowly through your nose, allowing your belly to rise
Exhale gently through your mouth, letting your belly fall
Repeat for a few minutes, focusing on the gentle rise and fall of your belly
This breathing pattern sends a signal to your brain that you're safe. Just a few minutes can reduce anxiety symptoms quickly and help you feel calmer and more grounded.
2. Grounding With Your Senses
Grounding techniques bring your attention back to the present moment. When anxiety takes over, try the 5-4-3-2-1 method:
• 5 things you see
• 4 things you can touch
• 3 things you hear
• 2 things you smell
• 1 thing you taste
This sensory check-in helps interrupt spiraling thoughts and brings your awareness to the here and now, which calms both the mind and body.
4. Progressive Muscle Relaxation (PMR)
PMR involves tensing and releasing different muscle groups one at a time to lower physical tension and calm your nervous system. It involves systematically moving through different muscle groups—either starting at your feet and moving upward or from your head down.
Try this sequence:
Feet → Legs → Hips/Glutes → Abs → Back → Chest → Arms → Shoulders → Face
Hold the tension in each area for a few seconds, then fully release and notice the shift.
This practice not only breaks the cycle of physical stress but also sends calming signals to the brain since the brain associates muscle relaxation with a sense of calm and well-being. PMR can reduce anxiety quickly and help you feel more in control—both physically and emotionally.
5. Intense Physical Movement
Intense exercise is a powerful tool for quickly reducing anxiety by engaging both the body and mind in a way that disrupts the stress response. A quick burst of physical activity—like brisk walking, jumping jacks, or dancing—can burn off excess stress hormones (adrenaline and cortisol), which contribute to increased feelings of anxiety. By providing an immediate outlet for nervous energy, intense exercise helps regulate emotions, promote relaxation, and create a sense of control, making it an effective way to manage anxiety in the moment.
When You Need More Than Quick Relief
While these tools can help reduce anxiety quickly, ongoing or intense anxiety may require additional support. If that's the case for you, know that you're not alone. Anxiety disorders are the most common mental health condition in the U.S., affecting over 40 million adults annually.
Often, the nervous system gets stuck in a state of high alert after experiencing chronic stress or overwhelming life experiences. This state isn't a sign of weakness, and it's certainly not your fault—it's your body's way of trying to keep you safe based on what you've been through.
Therapist Note: Healing doesn't mean getting rid of anxiety entirely—and we wouldn't want to. Anxiety can give us energy and focus when we need it. The goal is to learn how to dial it down when it becomes unhelpful, so it no longer runs the show. Support is available, and change is possible with the right tools and guidance.
If you would like professional support with anxiety, or to learn more, please click below:
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