Tips to calming down your anxiety

Author: Kayla Heglin, BS

What is anxiety?

Anxiety is a feeling of uneasiness, fear, or dread.  Anxiety can feel like being underwater without the ability to come up for air to breathe. Sometimes the environment or situations can trigger anxiety or it can just be something that someone struggles with daily for various reasons. If you are reading this, I can say it’s safe to assume that you or someone you know are potentially experiencing anxiety or something that feels like anxiety. You are not alone in that. According to NAMI (2017), approximately 19.1% of adults in the U.S. have been diagnosed with an anxiety disorder and this does not include a large percentage of people who struggle with anxiety but have not been formally diagnosed.

Symptoms of anxiety can look like… (4)

• Racing thoughts
• Rapid heart rate
• Excessive sweating
• Restlessness
• Unexplained aches and pains
• Dizziness
• Shortness of breath
• Changes in behavior 
• Avoiding activities that you used to

How can I regulate my anxiety?

Regulating anxiety can look different for each individual, but you may find these tips helpful in the event of dysregulation.

1. Self compassion exercise

Set up: 

To complete the self-compassion exercise you will need to find a comfortable place as well as somewhere that is quiet. You may choose to play some relaxing music if you’d like. Set a timer for no less than 5 minutes, but you can take as much time as you need.

Doing the exercise:

You will complete this exercise by starting with some deep breaths. Think about breathing in through your nose for 3 counts, holding your breath for 3 counts, and blowing out your nose for 5 counts. After you have taken 3-5 breaths you will start to scan your body noticing areas that may feel uncomfortable or tense. In that moment if you are able to move to reduce tension, you will allow your body to fully relax. You will ask yourself “What do I need at this moment?” Honoring whatever your body is telling you in that moment. If you need a drink of water, you are taking a drink of water. If you need to cry, you can allow yourself to cry. Knowing that your body will tell you exactly what you need at that moment.

After the exercise:

Check-in with yourself to ask “How do I feel?” “What did that exercise tell me that I needed?” “How can I honor what my body is asking for?”

This exercise can be completed as many times during the week as you need.

2. Ice pack or ice roller on the face

When someone is anxious the “flight, fight, or freeze” response is often activated, as anxiety is historically meant to help keep us alive by looking for threats in our environment. Applying an ice pack or rolling your face with an ice roller helps the body activate the “rest and digest” response and lowers the heart rate. (6)

How do I do this? 

Ice rolling or an ice pack on the sinuses will send signals directly to the vagus nerve and tells the body to rest, slow down, and relax. Just remember, whatever feels right to you works! (6)

3. Engaging the 5 senses

One of the easiest ways to ground oneself when they are experiencing anxiety is activating the 5-senses. This strategy can be used in a variety of environments and is one of the most accessible strategies. It is simple. You find 3-5 things you can see, identify what you can hear, identify what you smell, what you are tasting, and find 3-5 things you can touch.

4. Guided Meditation

In our fast-paced world, finding moments of calm can often feel like a challenge. Guided meditation offers a powerful tool to help us slow down, focus, and reconnect with our inner peace. Whether you’re new to meditation or looking to deepen your practice, guided sessions provide a supportive environment to cultivate mindfulness and relaxation.

Here are some benefits to guided meditations (1,3):

• Provided stress relief and relaxation techniques.
• Improves focus
• Brings you to the present moment
• Can slow down racing thoughts 
• Increases self-awareness
• Decreases negative thoughts
• Can help to reduce a rapid heartbeat

Where to find guided meditations? 

• Youtube 
• Netflix 
• Oura Ring app 
• Mindfulness App
• Headspace 
• Spotify

5. Movement

Movement can look like many different things. It can be structured movement such as weight lifting, running, or yoga. Movement can also be unstructured such as, swimming, biking, dancing or going for a walk. The key to movement is finding something that is accessible to you that you find joy in doing. Movement does not have to be boring, it does not have to be a chore. (2)

In conclusion, anxiety, while overwhelming, is something that can be managed with the right tools and techniques. Whether it’s through deep breathing, self-compassion exercises, grounding strategies, or challenging negative thoughts, there are various ways to regain control when anxiety starts to take hold. Remember, the path to relief is unique for everyone, and it’s okay to explore different strategies to find what works best for you.

It’s important to acknowledge that you’re not alone in this experience. Many people face anxiety daily, and seeking help—whether through meditation, movement, or therapy—is a courageous step toward healing. If you’re ever unsure, reach out to a trusted professional who can provide guidance and support tailored to your needs.

Take it one step at a time, and give yourself grace in the process. Your well-being matters, and by caring for yourself, you’re already on the path toward a calmer, more balanced life.

References

1. Balance. (2023, February 26). What is guided meditation?
   Balance. https://balanceapp.com/blog/what-is-guided-meditation
2. Choosing Therapy. (2023, February 26). Cognitive restructuring.
   Choosing Therapy. https://www.choosingtherapy.com/cognitive-restructuring/
3. Mayo Clinic. (2023, May 15). Meditation: A simple, fast way to reduce stress.
   Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
4. MedlinePlus. (2023). Anxiety.
   U.S. National Library of Medicine. https://medlineplus.gov/anxiety.html
5. National Alliance on Mental Illness (NAMI). (n.d.). Anxiety disorders.
   National Alliance on Mental Illness. https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/#:~:text=Over%2040%20million%20adults%20in,develop%20symptoms%20before%20age%2021.
6. Onlymyhealth. (2023, February 26). How does ice help you calm your anxiety?
   Onlymyhealth. https://www.onlymyhealth.com/how-does-ice-help-you-calm-your-anxiety-12977822217#