We often come across methods that help us to understand. how to deal with anxiety with proper care and compassion, but what about the sudden waves or immediate occurrence of anxiousness that needs to be taken into care at that very moment?
For those instant moments, like those of overthinking, presentation, and exam stress, etc. following are some instant techniques that have been proven by science and experiments as successful while facing or going through such moments of extremes:
1. BOX BREATHING:
Breathe in for 4 seconds then
hold your breath for 4 seconds
Followed by breathing out for 4 seconds
and lastly hold again for 4. This completes one box cycle.
Repeat this cycle 3—5 times.
This technique works best in situations like before an exam, during a viva, right before a presentation, or at times when your heart suddenly starts racing. When anxiety rises, breathing becomes fast and shallow, which signals the brain that something is wrong. Box breathing reverses this process by slowing signals down and sending a message to the brain that you are safe. As a result of which the heart rate tends to decrease, and the body gradually starts to relax.
Fun fact:
This technique is used by Navy soldiers as well as other professionals to stay calm in high pressure or life threatening situations. Just consider that if it works under such pressures, won't it be so useful for students?
2. GROUNDING TECHNIQUE:
Name 5 Things you see
Name 4 things you hear
Name 3 Things you taste
Name 2 Things you smell
Name 1 Thing you touch
This technique is proven to be helpful during moments of overthinking, panic, or emotional overload, like just before an exam, during a stressful conversation, or when anxiety suddenly spikes without warning. By engaging your five senses, this exercise pulls your attention away from anxious thoughts and brings your focus back to the present moment.
Fun fact:
This method is widely used by therapists for anxiety and panic attacks because it works quickly and requires no tools, only your senses and a few minutes of awareness.
3. Progressive Muscle Relaxation:
Start with your feet. Tense the muscles for 5 seconds, then slowly release for 10 seconds.
Move upward after following through the feet with the body: calves, thighs, stomach, shoulders, arms, hands, neck, and face; repeat the same process for each muscle group.
Anxiety also shows up in forms like physically, such as tight shoulders, clenched jaw, headaches, restlessness, or difficulty falling asleep. Anxiety often keeps muscles unconsciously tense, which signals the brain to stay alert. When you intentionally relax your muscles, your brain receives a signal that it's safe to calm down, reducing overall stress and anxiety.
Fun fact:
Progressive Muscle Relaxation has been used in clinical psychology for decades and is commonly recommended for anxiety, insomnia, and exam stress because of its easy implementation and high effectiveness.
4. GROUND YOUR FEET
Place both feet flat on the floor and gently press them down.
Notice how the ground feels beneath your feet.
Take a few slow breaths while focusing only on this sensation.
'By focusing on your feet.
your attention shifts away from anxious thoughts and back to the present moment.
This practice shifts your focus away from anxious thoughts and back to the present. helping your body calm down.
5. FOCUSED COUNTING
A mental grounding technique that helps calm anxiety by giving your brain a neutral task to concentrate on.
Slowly count backwards from 100, preferably by 7s
100.93.86. 79, 72.
Counting backwards by 5s also works.
100, 95. 90.85, 80...'
Counting backwards till or from also works.
100
Counting backwards interrupts anxious thoughts and shifts your focus away from worry.
HAND-ON-CHEST BREATHING
A gentle breathine technique using slow breaths and calming touch to ease anxiety.
Place one hand on your chest and the other on your belly.
Piace:onc hand On 1 chest and the other On your belly.
Bieathé in slowly your nose and feet your
Breathe out slowly through your mouth while noticing the gentle movement under your hands.
• Continue for 5—10 5iow brcSths -
The combihation of slow bieathiög and gentle touch signals safety to your brain. helping you feel calm. safe. and in Control.
4. GROUND YOUR FEET:
Place both feet flat on the floor. Press them gently into the ground and notice how the floor feels beneath you, the pressure in your soles, and the steadiness of your body. Take a few slow breaths while keeping your attention on this sensation for about 30—60 seconds.
This technique is great to be put into use when anxiety starts feeling overwhelming like during a panic attack, before speaking in public, or when your thoughts feel scattered and hard to control. This helps the nervous system settle down and relax and reminds your brain that you are stable, supported, and safe in the present moment.
Fun fact:
Grounding techniques like this are commonly used in trauma therapy because they work fast and don't require silence, privacy, or any special tools.
5. FOCUSED COUNTING:
Start counting backwards from 100 in steps of 7, like 100, 93, 86, and so on. Steps of 5 or 4 or even 1 can also be opted for if 7 feels a little difficult, as the attention is to maintain focus rather than keeping up with accuracy.
This technique has worked wonders in situations like when mind starts racing, stuck in overthinking, or anxiety feels loud and uncontrollable such as before exams, during sleepless nights, or in stressful waiting moments. By engaging the brain in a simple but effortful task like here, 'focused counting' anxious thought patterns gets interrupted and attention shifts away from worry. This helps the nervous system settle and bringing mind back to the present moment.
Fun fact:
Focused counting is often used in cognitive-behavioural therapy (CBT) because it quickly breaks anxiety loops without needing movement, tools, or privacy.
6. HAND ON CHEST BREATHING:
Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, feeling your belly rise. Breathe out slowly through your mouth, noticing the gentle movement under your hands. Continue for 5—10 slow breaths.
This technique is helpful when anxiety feels emotional or overwhelming such as during moments of self doubt, sadness, panic, or when you need reassurance and calmness. The combination of slow breathing and physical touch sends a signal of safety to the brain. This helps lower stress, slow the heart rate, and bring a sense of comfort and control back to the body.
Fun fact:
Gentle self touch during breathing can increase oxytocin, the calming hormone, which makes this technique effective during emotional stress.
MOVEMENT OR
A LITTLE WALK
Gentle movement ora Short walk helps calm anxiety by releasing 5treSS.
Stand up and take a walk 2—5 minutes.
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7. CHEWING SOMETHING (GUM OR FOOD):
slowly chew gum or food while paying attention to the movement of your jaw and the taste or texture. Take a few calm breaths as you chew.
This method is helpful during sudden anxiety, restlessness, or nervous waiting such as before exams, interviews, or while traveling. Chewing sends a subtle signal of safety to the brain. Since the body doesn't usually eat during danger, this action helps reduce the stress response and shifts your nervous system toward a calmer state.
Fun fact:
Studies show that chewing gum can lower cortisol (the stress hormone) and improve focus during stressful situations.
8. MOVEMENT OR LITTLE WALK:
Stand up and take a slow walk for 2—5 minutes. You can walk around the room, down a corridor, or outside if possible. Pay attention to your steps, the movement of your legs, and your breathing as you walk.
This technique is especially useful when you feel restless, mentally stuck, or overwhelmed after sitting for long hours such as during study sessions, exam prep, or emotional overload. Light movement helps release excess adrenaline and brings your nervous system back into balance. The rhythmic motion also grounds your mind in the present moment, making anxious thoughts feel less intense.
Fun fact:
Even short walks are shown to reduce anxiety and improve mood by boosting blood flow to the brain and releasing feel good chemicals like endorphins.
9. LABELLING THE FEELING:
Gently name what you're experiencing, such as "I'm feeling anxious, I m overwhelmed," or "I'm stressed right now." To practice this, pause for a moment and quietly say (in your mind or out loud) what emotion you're feeling without judging it or trying to change it.
This technique is especially useful when emotions feel intense, confusing, or overwhelming like during anxiety spikes, emotional burnout, or moments when thoughts feel out of control. By naming the emotion, you create a small distance between yourself and the feeling. This helps the rational part of your brain take over, reducing the intensity of the emotion and helping your body calm down.
Fun fact:
Psychologists call this "affect labeling, " and brain studies show that simply naming an emotion can reduce activity in the brain's fear center (the amygdala).
10. SLOW EXHALE BREATHING:
Breathe in slowly through the nose for about 4 seconds, then breathe out gently through the mouth for 6—8 seconds. Repeat this for 5—10 breaths, keeping your shoulders relaxed.
This technique is especially helpful when anxiety shows up physically such as a racing heart, tight chest, shallow breathing, or sudden panic. Longer exhales activate the body's natural calming system. By slowing your breath out, you signal to your nervous system that the danger has passed, helping your heart rate slow down and your body relax.
Fun fact:
Neuroscience research shows that slow, extended exhales calm the vagus nerve faster than deep inhaling alone making this one of the quickest ways to reduce anxiety.
11. COLD WATER ON FACE (ICE PACK):
Splash cold water on your face or gently place a cold pack (or wrapped ice) on your cheeks or under your eyes for 20—30 seconds. Breathe slowly while doing this.
This technique is especially useful during sudden panic, racing thoughts, or when your heart feels like it's pounding out of your chest. Cold exposure activates the body's diving reflex, which naturally slows the heart rate and reduces stress signals. This helps your nervous system quickly shift from panic mode to calm mode.
Fun fact:
This method is commonly used in anxiety and panic management because it works within seconds no talking, thinking, or tools required beyond something cold.
12. SHAKING IT OUT:
Gently shake your hands, arms, shoulders, or legs for about 30—60 seconds. You can do this standing or sitting, and also, there's no right or wrong way. Just let your body move freely.
This technique is especially helpful when anxiety feels restless or jittery like when you can't sit still, feel keyed up, or have excess nervous energy before exams, presentations, or stressful moments. Anxiety triggers adrenaline in the body, preparing you to move. Shaking helps release this excess energy and signals to your nervous system that the stress response can switch off.
Fun fact:
Animals naturally shake after stressful events to reset their nervous system. Talking about humans, they have just forgotten this instinct. Shaking is widely used in somatic and trauma informed therapies.
13. LOOK FOR RIGHT ANGLES:
look around you and find 5 objects with right angles, such as the corners of tables, doors, books, windows, tiles, or screens. Take your time noticing each one.
This technique is especially useful when your mind feels overstimulated, scattered, or stuck in overthinking such as during anxiety spirals, waiting periods, or mental fatigue. By focusing on shapes and structure, your brain moves from emotional processing to logical observation. This helps interrupt anxious rumination and gently brings your attention back to the present moment.
Fun fact:
Grounding techniques that use visual patterns are often used in anxiety management because they calm the brain without requiring movement, breathing exercises, or privacy.
14. REORIENT WITH QUESTIONS:
Gently ask yourself a few simple questions, such as: Where am I right now? What day/ time is it? What am I doing at this moment? Am I physically safe right now? You can answer these silently or out loud.
This technique is especially helpful during panic, dissociation, or moments when anxiety makes you feel disconnected, confused, or overwhelmed. By answering factual, present-moment questions, your brain shifts out of fear mode and back into reality. It reassures your nervous system that there is no immediate danger, helping your body settle down.
Fun fact:
This method is commonly used in trauma informed therapy and panic management because it gently brings the mind back to the present without forcing emotions to change.
15. BUTTERFLY HUG (BILATERAL TAPPING):
Cross your arms over your chest like a hug. Gently tap your left and right shoulders alternately, at a slow and steady pace, for about 30—60 seconds. Keep breathing normally while you tap
This technique is helpful during sudden anxiety, emotional overwhelm, panic, or when you feel overstimulated and need grounding fast. The alternating taps activate both sides of the brain, helping the nervous system settle down. This bilateral stimulation reduces emotional intensity and brings a sense of safety and control.
Fun fact:
The Butterfly Hug is widely used in trauma informed therapy (including EMDR) because it works quickly and can be done anywhere silently and discreetly.
Concluding with some factual information:
1. PMR (Progressive Muscle Relaxation) is an evidence based technique recommended by the American Psychological Association.
2. Slow Exhale Breathing (Physiological Sigh) is recommended by Stanford neuroscience research as it calms the nerves in a very short time.
3. It has been observed in lab research studies that breathing practices reduce stress hormones by maintaining the heart rate variability.
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