How to Ease Anxiety with Simple, Proven Techniques (That Actually Feel Doable)

If you’ve ever had your stomach drop before opening an email, found yourself spiralling at 2am about something that might happen, or cried in your car after a stressful day… welcome to being human. Anxiety shows up for all of us – sometimes loudly, sometimes subtly – and usually when life already feels like a lot. Work deadlines, family dramas, health worries, money stress… anxiety doesn’t discriminate.

The trick isn’t pretending you’re fine (because honestly, who has the energy for that?). It’s learning small, realistic techniques that help you take back a sense of control. Think of it as building your own little toolkit – one you can reach for when your mind won’t stop sprinting.

1. The One-Minute Hack: Deep Breathing That Actually Works

We all know breathing helps, but have you ever tried to calm down while someone says, “Just take a deep breath”? Infuriating.

But there’s a technique called cyclic sighing – and it’s different. It’s quick, science-backed, and strangely soothing. Here’s how it works:

Inhale through your nose
Then inhale once more (yep, a second, shorter sip of air)
Then do a long, slow exhale

Repeat about five minutes a day.

It sounds really simple, but Stanford researchers found it can reduce anxiety and improve mood. Think of it as a reset button – the one that helps when you feel your chest tightening during a meeting, or when the kids are calling your name for the 37th time.

2. The “Back to Earth” Trick for When Your Thoughts Won’t Quit

Anxiety loves the future. Not the good stuff – the what-ifs, the worst-case scenarios, the imaginary disasters. That’s why grounding yourself in the right now is often the quickest way to interrupt an anxious spiral.

Enter the 5-4-3-2-1 grounding technique, created by psychotherapist Betty Alice Erickson. It works because it forces your brain to focus on your senses – not your spiralling thoughts.

Here’s what you do:

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

Try it the next time you’re waiting on test results, stuck in traffic, or panicking in a supermarket aisle because you suddenly can’t remember what you came in for.

3. Move Your Body (No Gym Membership Required)

You’ve heard this before: Exercise helps anxiety. And that’s true – thank you, endorphins. But this doesn’t mean you have to become “that person” who wakes up at 5am to run with a headlamp.

Try this instead:

A 10-minute dance break while dinner is cooking
Walking your dog (or yourself) around the block
A yoga flow from YouTube
Swimming a few laps
Practising cartwheels on the lawn – why not?

The point isn’t perfection. It’s momentum. Movement clears your head in ways thinking never will.

4. Catch the Thought Before It Runs Away With You

Anxiety is sneaky. It doesn’t say, “Hi! I’m anxiety!” It disguises itself as truth:

“Everyone at work thinks I’m failing.”
“I’m terrible at relationships.”
“Something bad is definitely going to happen.”

These are distorted thoughts – and catching them is half the battle.

Try asking yourself:

Is this fact or fear?
What evidence do I actually have?
How would I talk to a friend who said this?

Then flip the thought into something more helpful. Not fake positivity – just balanced.

Instead of:
"I’m going to fail this test.”
Try:
"I’ve prepared, and I’m doing my best. That’s enough."

This tiny shift pulls you out of the doom spiral and back into reality.

5. Build a Routine That Feels Like a Soft Landing

Routine sounds boring, but your nervous system loves predictability. Creating little rituals helps your body feel safe.

Think of micro-routines like:

Making a cup of tea before checking emails
Listening to a calming playlist while folding laundry
Taking a slow walk after dinner
Journaling before bed
Putting your phone on ‘Do Not Disturb’ after 8pm

Add in the basics: eating well-ish, drinking water, sleeping like you mean it. Your brain will thank you.

And when a worried thought creeps in? Return to your routine. It’s your anchor.

The Bottom Line (and a little comfort)

Everyone feels anxious sometimes – even the people who look effortlessly put together on Instagram. Anxiety doesn’t mean you’re doing life wrong. It means you’re human, your mind cares deeply, and sometimes it tries too hard to protect you.

The goal isn’t to be happy all the time. It’s to build tools that help you navigate the tougher moments with kindness and clarity.

With small, consistent steps – breathing deeply, grounding yourself, moving, challenging thoughts, and creating routines — you can feel calmer, clearer, and more in control.

And remember: anxiety is loud, but hope is steady. You’re allowed to take this one step at a time.