Feeling Overwhelmed? Try These 5 Anxiety Relief Tools

Feeling anxious can be overwhelming. Racing thoughts, tense muscles, and that sense of dread can sneak up anywhere — at work, in traffic, or even at home. The good news? You can build a toolkit of techniques to help ground yourself in the moment and calm your nervous system. Below are five practical tips you can try, including the well-known 5-4-3-2-1 grounding method.

1. Practice the 5-4-3-2-1 Grounding Method

This simple exercise helps you refocus on the present when anxiety hits.
Here’s how it works:

• 5 things you can see: Look around and name five objects or colors.

• 4 things you can touch: Focus on textures — the fabric of your clothes, the chair you’re sitting on, or your hands.

• 3 things you can hear: Identify sounds around you, like distant chatter, birds, or your own breathing.

• 2 things you can smell: Notice scents in your environment — coffee, soap, fresh air.

• 1 thing you can taste: Take a sip of water, chew gum, or simply notice the taste in your mouth.

This sensory “scan” grounds you in the present, easing anxious thoughts.

2. Focus on Slow, Deep Breathing

When we’re anxious, our breathing becomes shallow and fast. Deliberately slow it down. Inhale through your nose for a count of four, hold for two, and exhale through your mouth for six. This calms your body’s fight-or-flight response and signals safety to your nervous system.

3. Move Your Body

A short walk, gentle stretching, or even shaking out your arms can release built-up tension and improve circulation. Movement also increases endorphins, which are natural mood boosters.

4. Use Positive Self-Talk

Anxiety often brings a rush of negative or catastrophic thoughts. When you notice them, pause and remind yourself: “This feeling is temporary” or “I’m safe in this moment.” Simple affirmations can help interrupt the cycle.

5. Create a Comfort Kit

Prepare a small kit with items that soothe you — a calming playlist, a favorite scent, photos, or a grounding object like a smooth stone. Having it on hand gives you quick access to comfort when anxiety appears.

Final Thoughts

Anxiety isn’t something you have to “just live with.” Practicing grounding skills like the 5-4-3-2-1 method, along with breathing, movement, and self-soothing, can make anxious moments more manageable. Over time, these small practices can add up to a calmer, steadier you.

(If anxiety persists or interferes with daily life, consider reaching out to Tara Trimble for additional support.)