5 Simple Practices to Quickly Reduce Anxiety
- alexandratoppsy
- Sep 16
- 3 min read
I often hear the question, “What can I do to quickly reduce anxiety or stop a panic attack?”—and I’ve asked myself the same thing. While there’s plenty of advice out there, it can be hard to find quick, evidence-based methods all in one place. That’s why I created this guide: to give people practical tools they can use right when they need them most.
During a panic attack, repeating a mantra or trying to meditate may feel impossible. What we really want is to feel safe—quickly. And the first step to that is letting your body know that it is safe. How do you do that? In this guide, you’ll discover five fast and effective ways to regain control and signal safety to your body—helping you calm down and feel grounded, even in the midst of anxiety.
1. Diaphragmatic Breathing
What is it?
Diaphragmatic breathing is the deliberate regulation of an automatic process—your breath.
How to do it:
Close your eyes and take a deep breath, filling your lungs completely so your belly expands.
Hold your breath for a moment, then exhale as slowly as possible.
Engage your abdominal muscles to push out as much air as you can.
Why does it work?
A slow exhale activates the parasympathetic nervous system, which helps your body relax after stress. Extending your exhale signals your body that everything is safe, reducing the physical symptoms of anxiety.
2. Chew & Sip
What is it?
A grounding technique that helps you focus on your senses.
How to do it:
Chew gum, suck on sour candy, or eat a strong mint to stimulate your senses.
Sip water or another drink, paying close attention to the sensations as you swallow.
Why does it work?
Anxiety activates the sympathetic nervous system, which can suppress digestion and cause a dry mouth. Chewing and sipping help counteract this by stimulating saliva and signaling safety to your body, bringing you back to a calmer state.
3. Ice
What is it?
A quick, physical technique using cold exposure to calm the nervous system.
How to do it:
Hold an ice cube in your hand, press it against your wrist, or place it on your face.
Splash cold water on your face or briefly submerge your face in a bowl of ice water.
Why does it work?
Cold triggers the mammalian dive reflex, which slows the heart rate and activates the parasympathetic nervous system. This technique is especially effective during panic, helping to ground you and reduce racing thoughts.
4. Physical Grounding
What is it?
A technique where you focus on the physical sensation of your body connecting with the ground.
How to do it:
Stand or sit with your feet flat on the floor.
Press your feet into the ground, noticing the texture and pressure.
Take a few deep breaths and focus on the sensation of contact.
Why does it work?
Feeling your feet on the ground reconnects you with your body and environment. It reminds you of your stability and presence, calming your nervous system when feeling anxious or panicked.
5. 5-4-3-2-1 Grounding Technique
What is it?
A sensory exercise that brings you back to the present moment.
How to do it:
Look around and name:
5 things you can see – Notice colours and shapes.
4 things you can touch – Feel the texture of your clothes, a nearby object, or the ground.
3 things you can hear – Listen for background sounds.
2 things you can smell – Identify any scents around you.
1 thing you can taste – Sip water, chew gum, or focus on the lingering taste in your mouth.
Why does it work?
Anxiety pulls you into racing thoughts. By engaging your senses, this technique signals safety to your brain, grounding you in the present and interrupting anxious patterns.
Takeaway
These five practices—diaphragmatic breathing, chew & sip, ice, physical grounding, and the 5-4-3-2-1 technique—are simple, effective, and can be used anywhere to reduce anxiety quickly. Regular practice can help you manage anxious moments, improve emotional regulation, and regain a sense of calm.
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