5 Quick Ways to Relieve Anxiety - Right Now!

Anxiety is a natural and ancient part of your body’s survival system. It’s closely tied to the fight-or-flight response—the mechanism that kicks in during emergencies to keep you safe. At its core, anxiety acts as a warning signal, alerting you to potential danger.

However, this system isn’t perfect.

Sometimes, your brain misinterprets non-threatening situations—like a math test, a presentation, or even a date—as life-threatening. When that happens, anxiety can feel overwhelming, even though there’s no real danger.

This response is incredibly fast by design. Your brain makes a split-second decision rather than a slow, rational one. That’s intentional—because in true emergencies, speed matters more than accuracy. No one wants a delayed reaction when facing real danger.

When the anxiety response is triggered, your body prepares to fight, freeze, or flee. To do this efficiently, it temporarily takes your slower, logical thinking processes offline.

The good news? You can interrupt this cycle.

By actively engaging your thinking, reasoning brain, you can reduce the intensity of anxiety and regain control.

Here are 5 easy ways to engage your thinking brain and stop the anxiety response:

1. Take a walk outside for 10 minutes

Feel the air, smell the scents, count your footsteps.  The more senses you can engage, the more of your brain must be involved.

2. Breathe

By focusing on what is usually automatic, you keep your brain engaged.  And this one you can do anywhere – even in the middle of a math test!

• Square Breathing

Breath in for a count of 4, hold for a count of 4, breath out for 4, and hold for 4.  Repeat until you feel calmer.  And feel free to change the count to something more comfortable for you!

• Exhale slower than you inhale.

Inhale a normal breath, but when you exhale, slow it down.  Inhaling increases your heart rate and activates the stress system, while exhaling decreases heart rate and activates the calm system. Making the exhale longer ensures the body spends more time in a calming state.

3. Try making noise as you exhale -  “Aaahhhhh.” 

The sound is another way to lengthen your exhale.  Sound also holds your attention, keeping your thinking brain on-line.

4. Count Colors

What’s your favorite color?  Just thinking of the answer keeps your brain from turning off.  Now find all the items in your surroundings that color and either count them or name them.

5. Describe the Details

Pick a shelf or your desk and describe all the items on it.  Be specific:  yellow brush with black bristles, a pink satin hair tie, ticket stub from the Metro, etc. 

If you need more help with your anxiety, reach out. Schedule a free 15 minute chat to see if therapy is a good option. Book an Appointment