Anxiety can show up quickly and powerfully, often catching us off guard. Whether it’s a racing heart, spiraling thoughts, or a sudden sense of overwhelm, knowing how to respond in the moment can make all the difference. While managing anxiety long-term often involves deeper strategies, having a few quick tools can help you feel more in control when symptoms arise. 

Here are five techniques you can start practicing today to manage anxiety in the moment: 

1. Question Your Thought Patterns 

Anxiety often begins with our thoughts. Specifically, the unhelpful ones. These can include negative self-talk or distorted thinking like catastrophizing (“This is going to be a disaster”) or black-and-white thinking (“If I mess this up, I’ve failed completely”). 

One powerful way to interrupt rising anxiety is to pause and ask yourself: 

• Is this thought a fact or an assumption? 

• What evidence do I have for this belief? 

• Could there be another explanation? 

Challenging these automatic thoughts can weaken their grip and help you respond more calmly. Over time, learning techniques like cognitive restructuring can retrain your brain to approach stressors more rationally. 

2. Practice Focused, Deep Breathing 

Your breath is one of the fastest ways to regulate your nervous system. When anxiety kicks in, breathing often becomes shallow and fast, which can increase feelings of panic. By practicing intentional breathing, you can tell your body it’s safe to relax. 

Try this simple method: 

• Inhale slowly through your nose for 4 seconds 

• Exhale through your mouth for 4 seconds 

• Repeat this cycle for 5 minutes 

Another helpful technique is the 4 - 7 - 8 method: breathe in for 4 seconds, hold for 7, and breathe out for 8. Just a few minutes of focused breathing can slow your heart rate and bring a sense of calm.

3. Use Aromatherapy 

Aromatherapy may not work for everyone, but many people find it surprisingly effective. Certain scents, especially those from natural sources, can help reduce stress and promote calm. Lavender, chamomile, and sandalwood are popular options known for their soothing properties. You can use essential oils in a diffuser, light a calming candle, or simply carry a small roller bottle to inhale when needed.  Try incorporating aromatherapy into your bedtime routine, workspace, or moments of quiet reflection. Even a few deep inhales of a favorite scent can help ground you. 

4. Move Your Body 

When you’re feeling anxious, moving your body, even briefly, can release tension and reduce stress hormones like cortisol. It doesn’t have to be a full workout. Just a few minutes of physical activity can make a big difference.

Some quick options include:

• A brisk walk 

• Gentle yoga or stretching 

• 30 seconds of jumping jacks or squats 

Focusing on physical sensations shifts your attention away from anxious thoughts and brings you back to the present moment. Over time, regular exercise can also improve your baseline mood and resilience. 

5. Use Grounding Techniques 

Grounding helps you reconnect with your body and your surroundings, which can be incredibly helpful when anxiety pulls you into “what if” thinking. One popular technique is the 333 rule: 

• Name 3 things you can see 

• Identify 3 sounds you can hear 

• Touch 3 objects around you that you can feel 

Spend a minute on each sense to deepen the effect. These small sensory check-ins can interrupt the anxiety cycle and help your brain reorient to the here and now.

Final Thoughts   _ Managing anxiety in the moment is about building a toolbox of simple, effective strategies that work for you. These five techniques, thought reframing, breathing, aromatherapy, movement, and grounding, are easy to learn and can make a big difference with regular practice.  Remember, anxiety is a natural stress response, but it doesn’t have to take over your life. With the right tools and support, you can regain control and create more peace in your everyday moments. 

If anxiety feels overwhelming or persistent, don’t hesitate to reach out to a mental health professional. You don’t have to manage it alone.