12 Effective Strategies to Decrease and Calm Your Anxiety


Today I want to offer 12 strategies that have been incredibly effective for me to reduce my anxiety in daily life.

And if you’re anything like me you have been there many times.

You’re sitting in a waiting area. Perhaps simply waiting elsewhere.

Soon it will begin.

Your leg is beginning to quiver anxiously. Your palms are beginning to sweat and maybe your mouth seems a touch dry.


Your thoughts are getting confused, it is hard to concentrate and to think as clearly as you normally do.

Maybe you have an important exam at school. A employment interview. An appointment with your doctor or dentist.

A date that you are looking forward to yet at the same time you are terrified to make a fool of yourself on.

Whatever it may be it is making you uneasy.

So, these self-help suggestions are for reducing mild or medium levels of anxiety. They are not suited for anxiety attacks or anything that severe.

I know nothing about such things and would encourage that you seek expert advice in such instances.

1. Breathe.

Sit down, in a quiet spot if possible.

Breathe a bit deeper than normal and do it with your belly and not with your chest.

For only a minute or two concentrate on simply the air passing in and out of your nose. Nothing else.

This will calm your mind and body down.

And it will draw your focus back to the current moment instead of it being wasted in overthinking terrifying, future possibilities or negative memories from the past.

2. Acquire excellent information.

Dispel the veils of doubt and imprecise anxieties by investigating what you feel worry about.

By talking to individuals who have done what you are going to do or want to do – or by reading what they have written – you may develop a more realistic roadmap with both benefits and downsides of how things are likely to proceed.

And understand how to improve in the area that brings you worry.

Conduct study on the best strategies to get better at and less scared while – for instance – undertaking public speaking, job interviews or presentations at work or in school.

3. Perform a brief exercise.

I prefer to lift big weights for roughly 30 minutes when I feel concerned, agitated or nervous.

It helps me feel stronger both in mind and physically. It soothes inner tensions and calms me.

Some go out for a brisk run, stroll or bike ride when they feel worried.

Discover a manner to exercise that suits you and enables you gain these advantages and prevent worry.

4. Concentrate on something else.

Sometimes it is more effective to just refocus your attention instead of focusing about what produces your present uneasiness.

Particularly if you have no control over the scenario that creates the anxiety like for example an approaching visit with the doctor or the dentist.

So redirect your attention someplace else for a time and replenish it with something pleasant.

Watch a few of episodes of your favorite sit-com or TV-series. Access your favorite social media feeds. Enjoy peaceful or cheerful evening with friends.

Do anything that gets your mind off the scenario that generates worry, even if it is only for a few hours.

Following that recharge you will not only likely feel better but you will also be in a better mindset and at a higher energy level to manage and think about the worrisome issue.

5. Don’t forget to eat.

When I neglect to eat because I am worried and concerned then it just tends to aggravate my state of mind.

It gets tougher to think properly and gloomy situations more quickly spring up in my imagination.

So even if you don't feel that hungry keep an eye on the time and whether you may be running short on fuel.

6. Shift your emphasis to what you can accomplish right now.

When you ask yourself questions that make you feel helpless or like things will only get worse and worse then you take away your own power.

Empower yourself by instead asking yourself:

What is one modest thing I can do to improve upon this circumstance today?

Put the question down and brainstorm replies for a few minutes. Then take action on one of the solutions you discover.

It doesn’t have to be a large action, just one modest step forward. And when you are done with it then take another one.

This progress ahead will make you feel like you are beginning to recover control over your life again, it will make you feel at least a little more confident and it, in my experience, tends to alleviate the anxiety.

7. Question your anxieties and worry.

Look at your own history and ask yourself:

How many instances that I have been nervous about in the past have turned out to be exaggerations or me building a mountain out of a molehill in my mind?

Examine your anxieties and fears instead of letting them wander freely.

8. Remember: You have handled severe circumstances in the past.

When you are standing in the center of tension and dread rising up inside then it is simple to be pulled down with it.

To lose trust in yourself and your talents.

When that occurs concentrate on your breathing first to relax and cleanse your thoughts. Then turn to the past for a little of strength and confidence in what you can achieve.

Doing this enables me to shift from feeling helpless to feeling like I am standing on solid footing again.

9. Allow the sensation in to let it go.

Sometimes an apprehensive mood might seem sticky and foggy.

You don’t know precisely where it is coming from or what is causing it. It might be hard to get rid of.

A bit of an unusual method that has worked effectively for me in similar instances is this:

When you have a bad sensation then let and accept that feeling. Don’t attempt to keep it out. Don’t attempt to resist it.

Even though many of us have learnt to do those two things to bad sensations throughout life.

Instead, this time, simply allow it in and notice the experience in your mind and body without condemning it.

If you allow it in and simply observe it for a few of minutes something fantastic occurs.

Initially it may feel unpleasant and more intense.

But eventually the emotion loses force. It weakens.

Frequently to the point where it totally evaporates. Or so you can let it go without any effort.

And when you accept the sensation and allow it in you cease feeding it with additional energy (as you would when you did your utmost to keep it out or to resist it) (as you would when you tried your hardest to keep it out or to fight it).

10. Let it out into the light.

When you hold anything inside of you then your thoughts might create an echo chamber that multiplies and doubles the worry and terror in a circumstance.

Just let it out instead.

Speak to someone close to you about the subject at hand. Simply complaining to someone who would listen might enable you to gain a more grounded outlook on what's occurring.

Perhaps the two of you may discuss it and enable you to regain your control by formulating a tiny, starting plan for how you might minimize the worry about this circumstance by taking some type of action.

11. Remain in the current moment.

Anxiety is generally a dread of what you believe may happen the future.

One strategy to lessen that tension is to just remain with your focus in the current moment as much as you can.

Sometimes you prepare a tiny strategy in advance to assist you out but you opt to cope with the anxiety-creating circumstance when it arises.

Instead of spending hours each day with contemplating and worrying the future and creating monsters in your imagination.

The breathing method at the start of this post is one of the greatest ways I have discovered for returning to the present moment when you become lost in the future.

Another one of my faves you may try is this one:

Spend 1-2 minutes and concentrate just on what’s immediately in front of you.

Or around you and on you. Look at what’s directly in front of you.

Listen to the noises around you. Feel the fabric of your garments. Feel the warmth of the winter sun on your skin.

12. Remember: There is a whole new day tomorrow.

This reminder helps me when today or the past week may not have gone so great.

For there will be a whole new day tomorrow. A day when you can begin afresh.

A day when you can take a fresh step to advance towards what you desire and likely have a little more success.

And then it will be easier to recognize that this terrible moment is simply transitory and not forever (even though it may seem that way right now) (even if it might feel that way right now).