How to Stay Calm When You Feel Anxious

Anxiety is never a pleasant or easy experience. You may feel your heart racing, your hands sweating or turning cold, and perhaps even trembling or losing a bit of control. The key to calming yourself is to remember that everyone experiences anxiety at some point, and in the end, it is you who will master your mind and body. With the right mindset and a few calming techniques, you can quickly overcome those moments of unease.

Focus on your breathing. Sometimes, all you need to do to calm down is focus on the rhythm of your inhales and exhales. Stop what you're doing and take slow, deep breaths, avoiding the quick breaths that often come with anxiety. Focusing on your breath will help you stabilize and regain calmness.

• Another trick you can try when anxious is to breathe in through your nose and exhale slowly through your mouth. Repeating this action ten times will help you feel more calm and centered.

Distract Yourself. Although you can’t permanently ignore your fears or anxieties, if you find yourself spiraling into worry and feel helpless to address them, you may want to briefly forget them. Engage in activities that allow you to lose yourself and feel more at ease, such as:

• Reading a book
• Dancing
• Singing
• Getting lost in your favorite TV show.

Sit in a Dark Room for a Minute. Sometimes, anxiety arises from sensory overload or simply feeling overwhelmed. Sitting in a dark room can help calm your mind and regain control. Think of it as an exaggerated version of closing your eyes. The next time you're anxious, excuse yourself to another room, turn off the lights, and sit still, focusing on your breathing. This will help you regain composure.

Count Down from 50. If you focus solely on the numbers and slowly count each one, your breathing will gradually return to normal, and you'll feel more relaxed. In public spaces, you can silently count in your head. If this doesn't seem to work, try counting up from 1 to 50 after counting down to 1 to give yourself more time to calm down.

Squeeze a Stress Ball. If you're prone to anxiety, keep a stress ball with you. When you feel uneasy, squeeze the ball tightly and release it multiple times to help release anxious energy. This method will help calm you and give you a sense of control over your tension. You can keep the ball on your desk, in your bag, or even in your pocket.

Relax Each Part of Your Body. Releasing tension in your body can help ease your anxiety. Simply stand still, close your eyes, and notice any tension in your body before allowing it to melt away. Then, take a deep breath while relaxing your arms, legs, torso, neck, hands, back, and any other parts of your body that still feel tense.

Take a Walk to Release Anxious Energy. Just a 10-minute walk can significantly improve your mood. Studies have shown that walking activates neurons in the brain, helping to relax your senses. You might wonder if it's wise to exercise before a stressful event, but a 10-minute walk, or even an hour, before the event will leave you feeling much more comfortable.

Practice Yoga or Controlled Exercise Methods (Pilates). Research shows that exercise not only boosts your happiness and health but also helps calm your mind. Physical movement helps release anxious energy, leaving you feeling more balanced afterward. Just 30 minutes of daily exercise can greatly improve your perspective on life and social interactions.

Meditate. Building a daily 10-minute meditation habit will train your mind to stay calm and resist being easily triggered. This practice will also relax your mind and body, helping you feel more in control. To meditate, find a quiet place, sit down, and gradually relax each body part as you inhale and exhale. Focus on your body's stillness and gently try to dismiss any thoughts from your mind.

• Meditating before a stressful event can also help calm your nerves.

Prepare for Anxiety-Inducing Situations. Whether you're about to break up with your boyfriend, give a class presentation, or attend a job interview, there is one thing you need to do — study, practice, and understand what you're going to say. At the same time, you need to feel confident and assured when you begin. Remind yourself that you know exactly what to do, and you have the ability to achieve the desired outcome. Reflect on the efforts you've made leading up to this moment and remind yourself that you deserve success.

Be Ready. It's important to feel prepared, but being in a state of readiness is just as crucial. To minimize anxiety, you need to feel that you'll perform well. You can’t show up feeling unprepared, forgetting your notes, or unsure of what to say to your friends or partner. Make sure you’ve practiced what you need to say and have the knowledge to answer any questions that come your way. This way, you won’t just be reciting a speech; you'll be showcasing your understanding of the topic.

Know What to Expect. One way to reduce anxiety about a situation is to understand it thoroughly before facing it. While surprises are inevitable, you can gather as much information as possible about a situation to maximize your control. Here are some ways to prepare for what's ahead and ease your worry:

• If you're preparing for a date, check out the location a day before to get a better sense of the environment, the dress code, and anything else that could make you feel more comfortable. You can even look at the menu to avoid stressing about what to order.
• If you have to give a presentation in an unfamiliar location, see if you can visit a few days earlier to get a general feel for the venue. This will allow you to figure out how much space you have to move around, where to place your presentation materials, and how clearly you'll need to project your voice.
• If you're presenting in class, practice standing in front of the desks before or after class to get a feel for it. You might be surprised by how different it feels standing at the other end of the classroom. You’ll understand the challenges your teachers face!

Evaluate Your Anxiety Realistically. It's important to remember that even if you fail a crucial exam, it won’t ruin your life. Or if you ask out someone you've liked and get rejected, you'll move on eventually. Talk to a friend, write in a journal, or sit quietly and reflect on what worries you. Confronting your fears logically can help you realize there’s no reason to be anxious. Ask yourself, 'What’s the worst that can happen?' Even if you're rejected or fail a major test, or mess up your presentation, it’s not the end of the world. There are countless opportunities in your life. View this moment as a learning experience.

Focus on Positive Outcomes You’ve Achieved in the Past. Reflecting on your past successes can reassure you that you'll continue to achieve positive results. When giving a presentation or speaking in class, think of times when you’ve presented effortlessly. If you haven’t had such experiences yet, practice in front of friends or family to remind yourself that it’s not as difficult as it may seem on presentation day.

• If you're nervous about going on a date or starting a romantic relationship, think about how much you enjoyed being with that person in the past. Also, it's completely normal to feel nervous — it's a natural reaction when you like someone!

Make Positive Affirmations. Positive affirmations can provide you with a more optimistic outlook on your life and ease your anxiety about what’s ahead. Simply thinking and speaking about the good qualities you possess will help you reduce stress and become more resilient. They are especially useful right before you have to do something important or when you begin to feel anxious. If you practice this daily, you will cultivate a calmer way of living.

• Before doing something that worries you, just say, 'I’ve prepared and I deserve success. I will do well,' or 'I will be amazing, and there’s nothing to worry about.'

Visualize Positivity. Close your eyes and try to picture the thing that’s causing you anxiety. Imagine yourself stepping into action and doing your best, with everyone around you responding positively. Picture yourself feeling calm and peaceful. Open your eyes when you’re ready, and let yourself slowly believe in that image, as though it were a treasured memory. While it may seem silly, this is a fantastic way to 'trick' yourself into becoming calmer.

• If you’re anxious about the first task of the day, practice positive visualization right before bed so that success is the last thought in your mind.

Build Confidence in Yourself. Becoming more self-assured and grounded will help reduce your worries about upcoming challenges. When you work on projecting confidence by standing tall, replacing negative thoughts with positive ones, and being more certain of your decisions, you’re on the right path to feeling more confident and at ease.

Express your emotions outwardly. Sometimes, the most therapeutic action is simply allowing yourself to temporarily surrender to the overwhelming surge of emotions you’re experiencing. If you feel incredibly stressed, crying can help release that tension, with tears helping to wash away anxiety. Once you’ve let out your emotions, wipe your tears, regain your composure, and continue with the task at hand. If you’re truly stressed or anxious, letting go of these intense feelings can clear both your mind and body, preparing you to face everything with a refreshed perspective.

Write about your emotions. Another way to alleviate frequent anxiety is by making journaling a habit. You can write about your daily life or focus on what causes you to worry. By putting your thoughts and worries into words, you gain insight and control over them, which makes your thinking more logical rather than purely emotional. Journaling regularly, even a few times a week, can help you stay calm and steady.

• Write about what causes your anxiety, and consider actions you can take to overcome it, as well as ways to face this phase. This practice can be highly beneficial.

Talk to someone about your worries. Engage in a conversation with a therapist, a trusted family member, a close friend, or your partner. They may offer perspectives that help ease your anxieties. Moreover, opening up and discussing your fears and worries can improve your emotional well-being and lighten the burden of your inner fears. Instead of keeping everything to yourself, try to express how you feel and be honest with your emotions.