7 Quick Anxiety Fixes Backed by Mental Health Experts.

Anxiety can feel overwhelming, but mental health experts suggest quick, effective ways to calm your mind. If you’re struggling with stress or racing thoughts, try these expert-backed techniques to regain control and find relief in minutes.

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Deep Breathing Slow, deep breaths help activate your body’s relaxation response. Try the 4-7-8 method: inhale for four seconds, hold for seven, and exhale for eight.

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Grounding Technique Use the 5-4-3-2-1 method to shift focus away from anxious thoughts. Identify five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste.

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Move Your Body A quick walk, stretching, or light exercise releases endorphins, which naturally reduce stress. Even five minutes of movement can make a difference.

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Listen to Soothing Music Calm, instrumental music or nature sounds can help lower your heart rate and relax your nervous system.

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Drink Cold Water A splash of cold water on your face or a sip of ice water can interrupt anxiety by stimulating your vagus nerve.

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Practice Positive Affirmation Repeating phrases like “I am in control” or “This feeling will pass” can help reframe anxious thoughts.

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Try Progressive Muscle Relaxation Tense and release different muscle groups to relieve physical tension caused by anxiety.

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