Anxiety Relief: Techniques and Tools You Can Use Now

If you or a loved one is actively seeking relief from anxiety, call the crisis lifeline at 988.

Anxiety never feels good. Sure, it might be helpful for surviving in dangerous situations, but most people don’t need it on a daily basis.

Rather than being a helpful response, anxiety is often a chronic issue that interferes with work, relationships, sleep, and overall well-being. That’s why relief from anxiety is such an important topic.

In this article, we’ll talk about anxiety relief and how to find short-term and long-term relief.

What is Anxiety Relief and Why Does it Matter?

Anxiety relief is possible with the proper strategies, techniques, and treatments. When used properly and regularly, they can reduce anxious thoughts, physical symptoms, and emotional distress.

Relief from anxiety is short-term and long-term:

• Short-term: Immediate relief while experiencing high levels of panic and distress
• Long-term: Reduce patterns that lead to anxiety attacks through lifestyle changes

Anxiety causes distress during day-to-day activities and leads to worsening mental and physical symptoms. Relief from it is vital for living a healthy life.

Emergency Anxiety Relief

Some emergency situations require immediate treatment when:

• You’re unable to perform basic tasks
• Persistent anxiety and panic that won’t stop
• Comorbid suicidal ideation and depression
• The onset of physical symptoms that require medical attention

These issues usually build up over time. Meaning, they typically don’t develop instantly. If you’re experiencing these situations, you may go to the emergency room for immediate medical attention.

How Do I Stop Anxiety Fast?

When anxiety hits, it’s not something you want to keep around for a while. Anxiety attacks are uncomfortable and disruptive, but the good news is that immediate anxiety relief is possible with the right techniques.

Breathing exercises

Slow, intentional breathing helps your body get what it needs to slow down and move through anxiety.

• Inhale through your nose for 4 seconds
• Hold for 4 seconds
• Exhale slowly through your mouth for 4 seconds
• Hold for 4 seconds
• Repeat until symptoms subside

It may not seem like much, but breath is a vital component to fighting anxiety.

Grounding techniques

While you’re experiencing an anxiety attack, it’s easy to forget where you are, and you may even feel outside of your present environment. Grounding helps pull you back into reality and away from your anxious thoughts.

• Name 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

You don’t need to get the numbers correct, but just observing what you can see and what you can touch can help bring you out of anxiety.

Progressive muscle relaxation

During an anxiety attack, you’ll likely notice your muscles feel tense. One way to find relief from anxiety is to relax those muscles.

• Tense one area of your body at a time for 5 seconds
• Slowly release the tension
• Move on to the next muscle group

This exercise will help remove the tension in your body and improve your mindfulness.

Visualization

When you’re experiencing anxiety, the world feels dangerous, distant, and scary. Visualization helps calm you as you visualize a more comfortable, calm, and serene place.

Close your eyes and focus on a calming space. Focus on the details, sounds, textures, colors, and feel your body settling.

Slow Down

When you’re actively experiencing an anxiety attack, it’s important to slow down

• Stop whatever it is that you’re doing
• Focus on your surroundings
• Sit or stand still
• Focus on your breathing

Anxiety is often associated with racing thoughts and heart rate. Slowing down physically can help your body readjust and feel at ease.

Long-term Strategies for Anxiety Relief

Anxiety is often a long-term battle. Short-term relief is very important when you’re experiencing anxiety in the moment, but anxiety is often a long-term battle.

Preparing yourself for the long-term effects of anxiety and building techniques and habits to manage anxiety is the best technique for seeing long-term relief.

Identify Triggers

Anxiety can often be triggered by certain environments, moments, or people. Ask yourself:

• Do I feel more anxious in certain situations than others?
• Does my anxiety peak at certain times of day?
• Do certain thoughts or activities make me feel anxious?

Identifying the answers to these questions can give you a better understanding of what you should avoid or what you need to work through.

Remove Harmful Substances

Certain substances have been known to cause anxiety responses. Substances like:

• Caffeine (coffee, some teas, energy drinks)
• Nicotine
• Alcohol
• Recreational drugs

Consider if any of these are increasing anxious feelings, and consider reducing or removing them for the time being.

Focus on Personal Health

The body and the mind are closely connected, and your anxiety may be worsening due to poor health. Daily habits like sleep, movement, and nutrition play a vital role in your mental health. Some habits to consider implementing to relieve anxiety include:

• Setting a strict bedtime
• Daily walks or occasional workouts
• Eating healthier foods
• Removing unhealthy food

Personal health is a very important thing and can often be the source of anxiety.

Learn More About Your Anxiety

Talk with your healthcare provider about what you’re experiencing. Understanding whether anxiety is situational, chronic, or linked to another condition can guide effective treatment.

Start Journaling

Journaling helps:

• Identify thought patterns
• Process emotions
• Increase mindfulness

It’s a simple, powerful tool for long-term anxiety relief. Start small by jotting down how you feel or what you did today. Even writing a short note about your day can be helpful.

Attend Therapy

Therapy provides a safe place to:

• Learn anxiety relief techniques
• Build healthy coping skills
• Address underlying stressors
• Develop healthy thought patterns

Many people find therapy vital for long-term anxiety relief.

Anxiety Relief While Attending Treatment

Anxiety is often a symptom of larger mental health issues. People who have experienced trauma and addiction are at high risk of anxiety.

While attending treatment at Sequoia Behavioral Health, we treat the symptoms while addressing the root of your mental health issues. We’ll help you learn new coping skills for anxiety relief.

Start the admissions process and start your journey toward a healthier life.