5 techniques to calm your anxiety
  • MedPsych Integrated

5 techniques to calm your anxiety

Updated: Mar 21, 2019

Below are some helpful tricks that have demonstrated to be effective to help relieve some anxiety symptoms.



"Man is not worried as much about real problems as about his imagined anxieties about real problems"(Epictetus)


Anxiety often happens when we worry about a future that has not yet happened. We worry by advancing it with the worst predictions. Controlling these thoughts is necessary to feel better. Read on for some helpful techniques to help control your anxiety.


Say "stop"

You must make your self pause or stop when you start having thoughts that generate anxiety. Mentally repeat "stop, stop, stop" as many times as needed to hit the breaks on your brain.


Do something

Now that you have intentionally stopped these thoughts that create anxiety from festering in your brain, change gears. Engage in a different activity that has nothing to do with what you were doing before.


Breathe deeply

When we have anxiety we typically breath shallowly. After you have mentally told your self "stop" take time to exhale and exhale deeply. Visualize the air going in through your nose and deep in your belly, hold the air for a few seconds and then slowly exhale. Do this for a few minutes, its worth a try!


Create a few "Anti-Anxiety Phrases"

Come up with some phrases that you can recall and remind you that it is your anxiety and not you.

You can repeat these mentally while breathing deeply.

  • I am stronger than this.

  • Anxiety does not control me.

  • I am in control.

Engage in Physical Activity

Studies have shown that exercise can work quickly to elevate depressed mood in many people and calm anxiety. If exercising is not your thing, just keep it simple, go for a 10-20 min walk in your neighborhood.


If you or someone you know has anxiety and its symptoms interfere with daily life its best to get evaluated by a mental health professional.


#anxiety #anxietytechniques

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