7 Simple Ways to Curb Anxiety in the Moment

Anxiety can hit at the most inconvenient times—before a big meeting, in the middle of a busy day, or right when you’re trying to fall asleep. For women juggling careers, families, relationships, and personal growth, stress can feel like an unavoidable part of life. But the good news is, you don’t have to let anxiety take over. There are simple, effective techniques you can use in the moment to regain a sense of calm and control.

Here are seven ways to curb anxiety when you need relief fast:

1. Take a 4-7-8 Breath

Your breath is one of the quickest ways to shift from anxious to grounded. Try this simple 4-7-8 breathing technique:

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat this cycle 3-4 times

This technique signals to your nervous system that it’s time to relax, slowing your heart rate and easing tension.

2. Name What You’re Feeling

Anxiety often thrives in vagueness—your mind races, your body tenses, and suddenly, everything feels overwhelming. One way to break this cycle is to name exactly what you’re feeling. Ask yourself:

• What is causing this anxiety?

• Where do I feel it in my body?

• Is there an immediate action I can take to ease it?

Putting words to your emotions helps you process them rather than letting them spiral.

3. Get Up and Move

When anxiety kicks in, your body floods with stress hormones like cortisol and adrenaline. A quick way to release that pent-up energy is movement. If you’re at home, step outside for a short walk. If you’re at work, do a few stretches or shake out your arms. Even one minute of movement can reset your nervous system.

4. Use the 5-4-3-2-1 Grounding Technique

This technique helps anchor you in the present moment by engaging your senses. Look around and identify:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This practice pulls you out of your anxious thoughts and back into your body, creating instant relief.

5. Repeat a Simple Affirmation

Your thoughts have power. When anxiety strikes, repeating a calming affirmation can help rewire your brain’s response. Try phrases like:

• I am safe in this moment.

• This feeling is temporary.

• I have handled hard things before, and I can handle this too.

Say your affirmation out loud or in your mind, and let it replace the anxious narrative running through your head.

6. Splash Cold Water on Your Face

If you’re feeling overwhelmed, a quick shock to your nervous system can help reset your body’s stress response. Splash cold water on your face, hold an ice cube, or run your wrists under cold water for a few seconds. This triggers the mammalian dive reflex, which lowers your heart rate and promotes relaxation.

7. Do a Quick “Brain Dump”

Anxiety often stems from feeling mentally overloaded. When your thoughts are racing, grab a notebook or open the notes app on your phone and write everything down—worries, to-do lists, random thoughts. Getting it out of your head and onto paper can bring immediate relief. Once you see everything in front of you, it’s easier to prioritize and let go of what isn’t urgent.

Anxiety doesn’t have to derail your day. By using simple, in-the-moment techniques, you can regain control and find calm, even in the middle of life’s chaos. The key is to practice these strategies regularly so they become second nature.

Next time anxiety strikes, try one of these techniques and see what works best for you. You’ve got this!