Before you start
- A few minutes in a quiet place
- A notebook or notes app (optional)
Stress, anxiety and what they do to your body
Stress is how you react to pressure, such as deadlines, money worries or conflict. Anxiety is a feeling of worry or fear that can continue even when there’s no immediate pressure.
Both trigger the body’s “fight or flight” response: a racing heart, fast breathing, tense muscles, a churning stomach, trouble sleeping and difficulty concentrating. These feelings are unpleasant but not dangerous, and the techniques below help switch that response off.
Method 1 Calm down in the moment
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Step 1: Box breathing
Breathe in through your nose for 4 seconds, hold for 4, breathe out slowly for 4, hold for 4. Repeat for 2–5 minutes. Slow breathing tells your nervous system you’re safe.
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Step 2: Make the out-breath longer
Alternatively, breathe in for 4 and out for 6–8. A long exhale is especially calming.
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Step 3: Ground yourself with 5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. This pulls your attention back to the present.
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Step 4: Relax your muscles
Tense a muscle group, such as your shoulders, for 5 seconds, then release it for 10. Work from your feet to your face.
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Step 5: Change your setting
Step outside, splash cold water on your face, or walk around the block.
Method 2 Build habits that lower stress
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Step 1: Move your body
Regular physical activity is one of the most effective ways to reduce stress. Aim for around 150 minutes of moderate activity a week, like brisk walking, cycling or dancing.
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Step 2: Protect your sleep
Go to bed and get up at similar times each day, and keep screens out of the last hour before bed.
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Step 3: Watch caffeine and alcohol
Caffeine can make anxiety worse, and alcohol may relax you briefly but worsens anxiety and sleep afterwards.
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Step 4: Eat regularly
Skipping meals causes energy dips that can feel like anxiety. Eat balanced meals and drink water.
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Step 5: Stay connected
Spend time with people who make you feel good, and tell someone you trust how you’re feeling.
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Step 6: Limit news and social media
Set times to check the news and turn off non-essential notifications.
Method 3 Deal with worries
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Step 1: Write them down
Get worries out of your head and onto paper. Seeing them written down often makes them feel smaller.
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Step 2: Sort what you can control
Split the list into things you can do something about and things you can’t. Plan one small next step for each controllable worry.
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Step 3: Set a worry time
Give yourself 15 minutes a day to think about worries. If one comes up at another time, note it and save it for then.
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Step 4: Challenge anxious thoughts
Ask: What’s the evidence? What would I tell a friend? What’s the most likely outcome? This is a core technique in cognitive behavioural therapy (CBT).
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Step 5: Break tasks down
Big tasks feel overwhelming. Break them into small steps and do the first one now.
Troubleshooting
Breathing exercises make me feel worse
Some people feel light-headed at first. Breathe more gently, shorten the counts, or try the grounding or muscle relaxation exercise instead.
I can’t switch off at night
Write tomorrow’s to-do list and any worries before bed, do a slow breathing exercise in bed, and get up for a while if you can’t sleep.
I think I’m having a panic attack
Panic attacks feel frightening but pass, usually within minutes. Breathe slowly, focus on your surroundings, and remind yourself it will pass. If you have chest pain or it’s your first episode, seek medical help to rule out other causes.
Frequently asked questions
Is anxiety a mental illness?
Everyone feels anxious sometimes. It may be an anxiety disorder when it’s intense, long-lasting and affects daily life, which a doctor can assess.
Do apps help?
Mindfulness and CBT-based apps help many people practise techniques. They’re a useful extra, not a replacement for professional support when it’s needed.
How quickly do these techniques work?
Breathing and grounding can help within minutes. Habits like exercise and better sleep take a few weeks to make a lasting difference.
Summary
When stress hits, slow your breathing and ground yourself with your senses. Over time, regular exercise, steady sleep, less caffeine and alcohol, and talking to people you trust make a big difference. Write worries down, act on what you can control, and seek professional help if anxiety affects your daily life; crisis lines are there any time you need them.