#1 Way How to Stop Anxiety: DEEP BREATHING

Deep breathing helps alleviate anxiety by activating the body’s parasympathetic nervous system, which counteracts the ‘fight-or-flight’ response. For instance, inhaling slowly for four counts and exhaling for six counts promote a state of calm. By focusing on slow, deliberate breaths, one can reduce heart rate, lower blood pressure and decrease muscle tension. This physiological shift helps to interrupt the cycle of stress and anxious thoughts, thus providing immediate relief and fostering a sense of control.

#2 Way How to Stop Anxiety: MUSCLE RELAXATION

Progressive Muscle Relaxation or PMR is an exercise in which one slowly tenses and then relaxes each muscle in the body. This promotes physical relaxation and reduces the muscle tension often associated with anxiety. Moreover, by increasing body awareness and helping individuals recognize the contrast between tension and relaxation, PMR improves their ability to release physical stress. And as the body relaxes, the mind often follows. This results in reduced anxiety, and an overall sense of calm and well-being.

#3 Way How to Stop Anxiety: VISUALIZATION

Also known as ‘guided imagery,’ visualization consists in imagining a peaceful scene or place. This allows individuals to mentally escape from stress and focus on serene thoughts. As a result, visualization lowers the levels of stress hormones, and activates the body’s relaxation response, which reduces the physical symptoms of anxiety, such as elevated heart rate and muscle tension. By repeatedly practicing visualization, individuals can train their brains to shift away from anxious thoughts, thereby counteracting anxiety.

#4. POSITIVE AFFIRMATIONS

Positive affirmations are short, encouraging statements that individuals repeat to themselves to challenge and overcome negative thoughts. By consistently affirming positive beliefs about oneself and one’s capabilities, these statements can help reframe negative thinking and foster a more optimistic mindset. For instance, positive affirmations replace self-doubt and fear with confidence and calm. As this leads to lasting improvements in self-esteem and emotional resilience, regular use of positive affirmations reduces anxiety.

#5 Way How to Stop Anxiety: GROUNDING TECHNIQUES

Grounding techniques use sensory experiences to help individuals stay present. By shifting focus away from distressing thoughts and emotions, they can manage anxiety.

To anchor attention in the present moment, these techniques engage the five senses — such as feeling textures, listening to soothing sounds or smelling calming scents. Common methods include naming objects in the environment or practicing the 5-4-3-2-1 technique, in which one identifies things he can see, touch, hear, smell and taste.

Splashing cold water on the face or holding an ice cube can also activate the parasympathetic nervous system, which reduces panic. By reconnecting with the body and surroundings, grounding techniques interrupt the cycle of anxious thoughts and provide immediate relief from anxiety.

#6 Way How to Stop Anxiety: SOOTHING MUSIC

Listening to music engages the brain’s reward and relaxation centers, thus releasing feel-good chemicals such as dopamine and endorphins. Music with a calming tempo and soothing melodies, in particular, can lower heart rate, blood pressure and the stress hormone cortisol, thus promoting physical relaxation. At the same time, music serves as a distraction from anxious thoughts, and therefore provides mental respite and emotional comfort. Whether through classical, ambient or personally favored genres, music therapy can enhance mood and foster a sense of peace, therefore significantly reducing anxiety.

#7 Way How to Stop Anxiety: AROMATHERAPY

Aromatherapy is a holistic healing treatment that uses natural plant extracts – particularly essential oils – to promote physical and emotional well-being. By engaging the sense of smell with fragrant scents, this practice directly influences the brain’s limbic system, which is responsible for emotions and memory. Scents like lavender, chamomile and bergamot have calming properties that can reduce stress hormones and induce relaxation. By diffusing these oils or applying them topically, individuals can reduce their anxiety and improve their mood.

#8. MEDITATION

Meditation helps alleviate anxiety by encouraging mindfulness and present-moment awareness, which can reduce one’s tendency to ruminate on past events or worry about the future. Regular meditation trains the brain to focus and stay calm, thus decreasing the intensity of anxious thoughts. Meditation also lowers the levels of stress hormones. By enhancing emotional regulation and improving overall mental resilience, meditation leads to a more balanced and serene state of mind, relatively free from anxiety.

#9 Way How to Stop Anxiety: ACCEPTANCE & SELF-COMPASSION

Practices in acceptance and self-compassion involve treating yourself with kindness when facing anxiety, rather than being critical of yourself. These practices encourage acknowledging anxious thoughts and emotions without trying to suppress or fight them, thus fostering a sense of acceptance. Self-compassion techniques may include writing supportive affirmations, engaging in mindful self-talk, or visualizing how you would comfort a friend in a similar situation. By cultivating patience and empathy toward oneself, these exercises reduce shame and enhance emotional resilience.

#10 Way How to Stop Anxiety: MINDFULNESS

Practices in mindfulness encourage individuals to focus fully on the present moment, thus reducing overthinking and worry. These exercises consist in the mindful execution of everyday activities, such as savoring each bite while eating, noticing the sensations while walking, or staying mentally engaged during chores. By incorporating mindfulness into daily activities, people can break free from anxious thoughts.

Such practices foster a non-judgmental awareness of experiences, helping individuals feel grounded and calm. Over time, integrating mindfulness into everyday routines enhances emotional regulation and reduces the intensity of anxiety.

Keeping Calm

Instant remedies to stop an anxiety attack focus on quickly calming the mind and body to regain control. They help shift focus away from overwhelming thoughts and thus provide immediate relief, preventing the anxiety from escalating.

Do you find these tips helpful? Share this article with your friends and help them fight anxiety.

About the Author

Jomar Pandan

Jomar Pandan is a CPA who, instead of joining other businesses, tries to build his own. Though he comes from a business background, he has a soft spot for folklore and ethnic culture, which inspire his products and designs. His goal is to one day publish a novel, the fourth draft of which he is currently working on.

In the meantime, you can check out his nonfiction book, Power Birthstone, and discover the history and lore of your natal stones.

Learn about your birthstone and zodiac gems

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