9 Evidence-Based Ways to Calm Anxiety and Regain Control
Research-backed approaches to soothe racing thoughts and restore your sense of balance.
Anxiety is a universal emotion — it’s your body’s natural response to stress or perceived danger. However, when worries start to spiral and interfere with daily life, knowing how to dial down those anxious feelings is vital for your well-being. Mental health professionals emphasize that while therapy and medication can be important treatments for those with chronic or severe anxiety, there are also effective, research-backed strategies you can use day-to-day to find relief and maintain calm. Here are nine expert-approved ways to stop feeling anxious and regain your sense of control.
Table of Contents
- Why We Get Anxious
- Preventing Anxiety: The Power of Self-Care
- Start Your Day Intentionally
- Organize Your Day: Schedule and Plan
- Schedule Your Worry Time
- Use Physical Movement to Redirect Anxiety
- Distraction and Thought Redirection Techniques
- Journaling Your Thoughts
- When to Seek Professional Support
- Frequently Asked Questions
Why We Get Anxious
Anxiety is part of the human experience—a built-in alarm system alerting us to potential threats. In moderation, it can keep us vigilant and focused, like before a big presentation or when driving in challenging weather. But for many, anxiety persists long after the trigger has faded, disrupting concentration, sleep, relationships, and health. Modern challenges, like information overload and relentless digital connectivity, can trigger unnecessary anxious thoughts. It’s not always easy to “shut off” this response, especially when our brains latch onto worst-case scenarios.
Preventing Anxiety: The Power of Self-Care
Mental health experts emphasize that foundational self-care is critical for keeping anxiety in check over time. Think of it as building a safety net so that stressful moments have less power to throw you off balance. Focusing on health basics trains your body and mind to be more resilient against everyday stressors.
- Prioritize Sleep: Aim for 7-9 hours of quality rest. Lack of sleep increases emotional volatility and sensitivity to stress.
- Eat Balanced Meals: A steady supply of nutritious food provides the brain with essential fuel. Skipping meals or drastic dieting can worsen anxiety.
- Move Regularly: Even short walks, stretches, or dancing can help regulate anxious symptoms and release physical tension.
- Plan Breaks for Joy: Set aside time for activities that spark spontaneous fun and pleasure, such as seeing a movie or connecting with a pet. These moments teach the brain that unplanned events can have positive outcomes.
Start Your Day Intentionally
One simple but powerful practice to calm anxiety is setting an intention each morning. As you wake up, instead of diving straight into news alerts or social media, take a few quiet moments to think about how you want your day to unfold. This anchors your mind, helping you stay grounded as challenges arise.
Sample intentions:
- “Today, I will focus on taking things as they come.”
- “I am going to do my best at work and be patient with myself.”
- “I will be gentle with myself and others.”
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Repeating these intentions to yourself throughout the day can serve as a mental touchstone, countering the surge of scattered or anxious thoughts.
Organize Your Day: Schedule and Plan
Uncertainty and unpredictability fuel anxiety. By writing down your to-dos and blocking out time for tasks, you break the “runaway train” of racing thoughts into smaller, manageable steps. A day planner or digital calendar isn’t just for work appointments — include exercise, meal breaks, relaxation time, and even moments for fun.
- Creating lists gives your brain something concrete to focus on.
- Checking off tasks provides a sense of accomplishment and control.
- Written plans help you objectively see what’s necessary and what can wait, reducing overwhelm.
“When you write things down, it helps you get a clear view of what needs to be done, making anxiety less likely to take over,” says Dr. Catherine Athans, a trauma and marriage therapist.
Schedule Your Worry Time
It may sound counterintuitive, but setting aside a specific time each day to worry can help you regain control over persistent anxious thoughts. This technique, recommended by clinical psychologist Dr. Ernesto Lira de la Rosa, allows you to compartmentalize your concerns and prevent them from dominating your entire day.
- Choose a set time (5–10 minutes daily) to focus on your worries.
- Throughout the day, if anxious thoughts arise, gently remind yourself that you have “scheduled” time to think about them later.
- When your worry time arrives, write down all your anxious thoughts.
- Let yourself explore these worries for the allotted period—no more, no less—then move on.
Many people find that by the time they get to their worry session, what once felt catastrophic may have lost its power or urgency. This practice teaches your mind that intrusive thoughts don’t deserve your attention every minute.
Use Physical Movement to Redirect Anxiety
Research shows that movement can significantly reduce anxious symptoms in the moment. Exercise distracts the mind from anxiety, releases endorphins, and helps dissipate the “fight or flight” chemicals fueling anxious energy.
- Try a brisk walk, gentle yoga, or a quick set of jumping jacks when you feel anxiety building.
- Movement does not need to be intense — the goal is to shift your focus away from your worries.
- Regular physical activity also contributes to long-term anxiety reduction and stress resilience.
Distraction and Thought Redirection Techniques
Mental health specialists recommend developing mental techniques to redirect anxious thinking. Instead of trying to suppress worrisome thoughts (which often makes them louder), try one of these:
- Categorize for Distraction: List items within a favorite category—80’s bands, ice cream flavors, world capitals—either out loud or silently in your mind. This technique helps disrupt intrusive thought patterns by shifting focus.
- Replace Anxious Energy: When you feel anxious, intentionally do something incompatible with anxiety, like sipping a warm drink, coloring, or calling a supportive friend.
- Mindful Breathing: Use slow, deep breaths or a simple breathing count (in for four counts, hold for four, out for four, hold for four — the “box breathing” method).
These strategies can be especially helpful if anxiety strikes in settings where you can’t leave. The goal is to “change the channel” in your mind as you would with a TV remote, giving anxiety less space to run wild.
Journaling Your Thoughts
Many experts recommend journaling as a way to process and externalize anxious thoughts. Writing serves several purposes:
- It helps clarify what’s bothering you — some worries may look less imposing when written down.
- Journaling can show you patterns in your thoughts that keep recurring.
- For some, the act of physically tearing up or discarding the page can symbolize letting go of those worries.
This technique is particularly helpful if you find yourself ruminating or “looping” on the same thoughts each day. Whether you use a notebook, a phone app, or even voice memos, regular reflection helps distance yourself from the intensity of anxious feelings.
When to Seek Professional Support
Most people experience anxiety at times, but it’s important to recognize signs when anxiety is interfering with your daily functioning. Consider reaching out for professional support if you experience:
- Persistent or uncontrollable negative thoughts.
- Physical symptoms (chronic fatigue, muscle tension, headaches, stomach issues).
- Difficulty sleeping or concentrating.
- Irritability or short temper that affects relationships.
- Frequent use of unhealthy coping strategies (alcohol, binge-eating, etc.).
- Panic attacks — sudden bouts of intense fear with physical symptoms like shortness of breath, racing heart, or dizziness.
| Symptom | When to Seek Help |
|---|---|
| Negative thoughts that don’t go away | Talk to a therapist or mental health professional |
| Physical distress (stomach aches, insomnia) | Consult a doctor to rule out medical causes, then consider therapy |
| Relying on unhealthy habits | Look for support groups or counseling |
| Panic attacks | Seek immediate professional guidance |
Therapy, medication, or a combination of both can be life-changing for persistent anxiety disorders — and seeking help is a sign of strength, not weakness.
Frequently Asked Questions
What is the fastest way to calm anxiety?
Physical movement and controlled breathing are the quickest ways to lower anxiety in the moment. A brisk walk or simple breathing exercises (like box breathing) can help return your nervous system to a calmer baseline quickly.
Can certain foods make anxiety worse?
Caffeine, sugar, and processed foods can exacerbate anxiety in sensitive individuals. Maintaining a balanced diet with regular meals helps regulate mood and energy levels, reducing vulnerability to anxious feelings.
What if I can’t stop worrying, no matter what I try?
Chronic, uncontrollable worries may signal an anxiety disorder that requires professional support. Therapy and, in some cases, medication can provide significant relief beyond self-management strategies.
How often should I practice these anxiety-reducing techniques?
Consistency is key. Daily self-care (sleep, exercise, nutrition) forms a stable foundation, while moment-to-moment strategies like worry scheduling or distraction can be used whenever anxiety arises.
Is it normal to feel anxious about specific events, like public speaking or test-taking?
Absolutely. Situational anxiety is normal and even beneficial at times. If these feelings become overpowering or interfere significantly with life, targeted approaches such as CBT (Cognitive Behavioral Therapy) may help.
Key Takeaways for Managing Anxiety
- Small steps add up: Adopting daily habits like intention-setting, structured planning, and regular movement can make a big difference over time.
- Address the root: If anxiety feels uncontrollable, seek help to identify deeper causes and receive tailored treatment.
- You are not alone: Anxiety is one of the most common mental health conditions; support is available at every level.
Remember: Calming anxiety is often a process, not a quick fix. With patience and practice, you’re building resilience for life’s many uncertainties.
References
- https://www.goodhousekeeping.com/health/wellness/a38379595/how-to-stop-feeling-anxious/
- https://www.goodhousekeeping.com/health/wellness/a43317028/what-is-high-functioning-anxiety/
- https://artsandsciences.syracuse.edu/as-in-the-news/psychology-professor-afton-kapuscinski-quoted-in-usa-today-articles/
- https://pocketmags.com/us/good-housekeeping-magazine/mar-25/articles/when-you-feel-anxious
- https://gb.readly.com/magazines/good-housekeeping-uk/2025-03-27/67e262ca2710942b8cf801bc
- https://nyulangone.org/news/good-housekeeping-it-panic-attack-or-anxiety-attack-experts-explain
- https://lightonanxiety.com/press/
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