Anxiety is more than a racing mind, it affects every part of the body. The heart starts pounding, the chest feels tighter, and the breath gets shorter as the amygdala in the brain sends out a signal that tells the body to go into stress mode. In that moment, the body doesn't know if there's actual danger or not.
If you're looking for ways on how to calm down anxiety, you don't need to fight it. What you are trying to do is tell your nervous system everything is safe.
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Panic Button: To stop being panicked from an anxiety attack in no time, use the "3-3-3" technique. Name three things that you see, three things that you hear, and then move three parts of your body. As soon as you do this, your brain will immediately go from "survival mode" (which is where your brain goes when it feels threatened) to "present awareness." |
11 Proven Ways to Calm Anxiety Down Naturally
Internal anxiety noise is often described as racing thoughts, being physically tight, or feeling uneasy. You do not have to eliminate anxiety completely in order to learn how to calm down from an anxiety attack.
Instead, you will be learning to recognize your body's signals and apply tools (physical and mental) that help create equilibrium and clear thinking.
1. Controlled Box Breathing
Breathe in for 4 seconds (count slowly), hold the breath in for 4 seconds, then exhale for 4 seconds, then take another four-second break. The slow breathing will lower your pulse rate and tell your brain you are safe. With practice, this can help reduce stress hormone levels (cortisol) and will help your nervous system switch back into a calm state.
2. The Cold Water Shock
When you splash your face with cold water, your body goes into the "mammalian dive response," which immediately lowers your heart rate. This natural response to cold water also stops an anxiety spike and takes your body out of fight or flight mode quickly, giving you a rapid means to regain control over yourself.
3. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) is a technique that tightens & releases muscle groups starting at the toes through the entire head. By doing this, you help your body identify where there are physical areas of hidden tension so you can release them in a gradual manner. When your body experiences anxiety physically, but your mind doesn't appear as anxious, PMR may be very helpful for you.
4. Label the Emotion
Creating space between "you" and the emotion of "anxiety" (stating "I am experiencing anxiety") will assist in reducing how much the amygdala is active and increase rational thought, which will assist in observing the emotions rather than becoming overwhelmed by them.
5. The "Daily Anchor"
Create an automatic 10-minute routine (e.g., sipping mindful tea or simply sitting in quiet) so that your brain will learn what safety feels like. This safe and stable behavior you create can then be used by your nervous system as an anchor point when you're stressed.
6. Limit "Digital Input"
The constant flow of news and information through social media stimulates your brain constantly. The less digital input you have into your day, the calmer your mind will be. Limiting digital input allows you to reduce your mental noise and eliminate additional stressors that may build up throughout the day.
7. Magnesium-Rich Nutrition
Consuming foods that are rich in magnesium (such as spinach, almonds, and dark chocolate) can help you manage stress by improving nerve function.
8. Vagus Nerve Stimulation
Your vagal nerve is responsible for controlling your "relaxation" response. By humming, singing, or gargling with water, you can activate this nerve. When activated, it triggers a shift from a "fight-or-flight" state to a "rest-and-digest" state, which promotes emotional and mental relaxation.
9. The "Worry Window"
Dedicate 10 min/day to worrying. Analogous to research-based approaches that can limit anxious thinking and give you a sense of control, the Worry Window allows you to worry for an allotted time each day, thereby limiting how much of your day is consumed by worries.
10. Analog Play
Engage with activities such as puzzle-solving, gardening, drawing, etc., that will allow your mind to be occupied and quiet. Hands-on activity has been shown to reduce excessive overthinking and also assist in regulating the nervous system by taking your mind off stress loops.
11. Aerobic Movement
Walking at a moderate pace for 15 min. burns excess cortisol while releasing endorphins, which can improve your mood and decrease your level of anxiety. Aerobic movement can be a simple yet effective tool for decreasing anxiety.
Many people who use these methods in combination with a healthy lifestyle have found that they can benefit from herbal supplements, such as AuraCalm capsules. These products are intended for continued use in order to help regulate one's emotions and maintain an overall sense of well-being.
How to Calm Down from an Anxiety Attack (Immediate Action)
A panic attack can be very intense; however, it is not unsafe; it's your body's alarm going off in error. According to the National Health Service (NHS) Clinical Guidance, many of the anxiety symptoms that people experience, such as rapid heartbeat or difficulty catching their breath, are normal and non-threatening, and although they may seem life-threatening at times, they are usually temporary and safe.
When looking for techniques on how to stop an anxiety attack, grounding is often one of the best ways to begin.
The 5-4-3-2-1 Technique:
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5 things you see
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4 things you feel
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3 things you hear
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2 things you smell
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1 thing you taste
This helps bring your focus back to the current time and disrupts panic.
The Night-Time Routine: How to Calm Down Anxiety and Sleep
Nighttime anxiety often feels stronger because your brain has fewer distractions. According to mental health research, ongoing worry can make it harder to relax and fall asleep.
If you’re working on how to calm down anxiety and sleep, build a consistent evening routine.
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Optimize Your Sleep Environment: Keep your room cool, dark, and quiet. This helps your body naturally produce melatonin and prepares your system for rest.
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Avoid Screens Before Bed: Blue light from devices keeps your brain alert. Reducing screen time allows your nervous system to wind down properly.
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Practice Imagination Therapy: Visualizing a peaceful place engages your brain in calming imagery, reducing intrusive thoughts and helping your body relax.
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Build a Gentle Night Ritual: Journaling, stretching, or herbal tea signals safety and consistency, training your brain to associate these habits with sleep.
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Support Relaxation Naturally: Adding herbal blends like AuraCalm DetoxiHerb to your routine may help support relaxation and improve sleep quality when combined with good sleep hygiene.
FAQs
Q1: Is it possible to calm anxiety in five minutes?
Yes, deep breathing and cold stress rapidly alleviate symptoms of anxiety by reducing the activity of your nervous system and reducing your heart rate.
Q2: Which food will help with both my anxiety and sleep?
Drinking warm milk or sipping on chamomile tea and eating a diet rich in magnesium, such as leafy green vegetables and nuts, all have the ability to create relaxation and improve the quality of sleep.
Q3: Why does my anxiety seem to be worse at nighttime than during the day?
The reason for this may be that there are fewer things you can do to distract yourself from your thoughts. Your brain's default mode network has increased activity when you're sleeping, and therefore, you are able to think about many different things, which makes your anxiety appear more intense.
Final Thoughts
Anxiety calms itself through consistent, small habits each day. This will train your body's nervous system to be aware when it is experiencing an overwhelming response to stress; rather than being overwhelmed by that stress.
Medical Disclaimer:
The information presented here is not intended as a replacement for a licensed clinician. If you are in distress, please seek assistance from a qualified mental health professional.
