How to Calm Down During Anxiety or Stress

Pounding heart, sweaty palms, racing thoughts—we all experience the uncomfortable symptoms of anxiety from time to time. Whether you're stuck in Atlanta traffic, facing a deadline at work, or dealing with personal challenges, knowing how to calm yourself down is an essential skill. These evidence-based techniques can help you find relief in the moment.

Why Does Anxiety Feel So Unpleasant?

Anxiety symptoms are actually part of your body's protective "fight or flight" response. When you perceive a threat, your sympathetic nervous system activates, causing:

• Rapid heart rate and elevated blood pressure
• Slowed digestion
• Release of stress hormones like cortisol
• Sweating and muscle tension
• Racing thoughts focused on the perceived danger

This response was helpful for our ancestors facing physical dangers—less helpful for modern stressors like difficult emails or social situations. Fortunately, you can learn to "turn off" this response.

Breathing Techniques

Controlling your breath directly influences your nervous system, helping you shift from "fight or flight" to a calmer state.

Diaphragmatic (Belly) Breathing

1. Sit or lie down comfortably
2. Place one hand on your chest, one on your stomach
3. Breathe in slowly through your nose, focusing on filling your belly (hand on stomach should rise; chest stays still)
4. Exhale slowly through your mouth
5. Repeat for several minutes

4-7-8 Breathing

1. Inhale through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale through your mouth for 8 seconds
4. Repeat 3-4 times

Pursed Lip Breathing

Particularly helpful for shortness of breath:

1. Inhale through your nose for 2 seconds
2. Purse your lips like you're about to whistle
3. Exhale slowly through pursed lips for 4 seconds
4. Repeat until you feel calmer

Progressive Muscle Relaxation (PMR)

This technique reduces anxiety by systematically relaxing muscle groups:

1. Find a quiet place to sit or lie down (15 minutes)
2. Starting with your forehead, squeeze those muscles for 5-15 seconds, then release. Notice the relaxation.
3. Move to your jaw, then neck and shoulders, arms and hands, and so on down to your feet
4. Focus on the contrast between tension and relaxation

Note: If you have a history of pulled muscles, consult your provider before trying PMR.

Mindfulness Meditation

Mindfulness creates distance between you and your anxiety, helping you observe it without being overwhelmed:

1. Focus on the present moment—notice physical sensations, sounds, and emotions without judgment
2. When your mind wanders, gently return attention to your breath
3. Widen your focus to include your whole body
4. Accept thoughts without fighting them

You can also apply mindfulness to gentle exercise like walking around Lilburn City Park or practicing yoga—focusing attention on your body and environment rather than anxious thoughts.

When to Seek Professional Help

These techniques help everyone manage stress, but they may not be enough for clinical anxiety disorders. Signs you should talk to a professional include:

• Anxiety that disrupts work, relationships, or daily activities
• Panic attacks
• Constant worry that you can't control
• Avoidance behaviors that limit your life
• Physical symptoms that persist

At Next Step Psychiatry, Dr. Aneel Ursani and Fathima Chowdhury PA-C provide comprehensive anxiety treatment, including medication management and referrals to excellent therapists throughout Gwinnett County.