Anxiety is different for everyone who struggles with it. Similarly, the things that help people feel less anxious will vary from person to person. Below are some of the ways I have found help me the most when I feel myself starting to feel anxious.

1. Music

I have a playlist specifically called “When you’re feeling anxious” and I click on it all the time. They’re just songs that relax me or songs I associate with calm feelings or happy memories. It doesn’t always make the feelings of panic go away, but I can at least focus on the lyrics or the melody rather than my anxiety.

2. Fresh air

Fresh air is a must for me when the feelings of anxiety get too strong. I start to feel almost claustrophobic, and getting outside or opening a window to feel the breeze can instantly help regulate my breathing and make me feel less trapped.

3. Counting backward

Counting backward helps take my focus away from the fact that I feel like there’s an elephant sitting on my chest. Sometimes I start at 100 and work back from there, other times I pick a random number and start there.

4. Hold your breath

I know this sounds ridiculous because anxiety often causes me to feel like I can’t breathe in the first place. But I’ve found that by holding my breath, it forces my brain and body to realize that I am in control, not my anxiety.

5. Categorize your surroundings

This is another trick I use to take my focus off of the building feelings of anxiousness inside me. Stop and really look around you. Make mental lists in that moment of what you can see, what you can touch, the material of whatever you’re standing/sitting on, what you can smell. It helps to ground me and focus my attention elsewhere.

6. Close your eyes

Despite the fact that this directly contradicts the tip above, sometimes when categorizing my surroundings doesn’t seem to help, I close my eyes instead. I’m able to mentally put myself in a less stressful situation. I can picture myself somewhere else, somewhere calming. Whether it’s looking out at the ocean or standing in the middle of a forest, closing my eyes allows me to mentally remove myself from the panic-inducing situation.

7. Stimulating your hands/fingers

I know this sounds weird, but bear with me. When I start to feel really anxious and out of control, one thing I can control is what I’m touching. Most of the time I push my thumb against my palm and focus on that feeling. Sometimes I carry objects with me that are comforting to run my fingers across, like a really smooth rock or a piece of jewelry. It can even be as simple as rubbing your hands together.

8. Try and control your fear

As hard as it is to not be afraid when anxiety overwhelms you, fear makes it seem so much more out of your control. A lot of the time when I panic, I start to panic about the fact that I’m panicking. Try to tell yourself that the panic won’t last forever, and the less scared you are of what you’re feeling, the easier it is to feel in control and start to calm yourself down.

Overall, the most important aspect for me when I feel anxious, is to focus my attention elsewhere. Whether I shift my focus to counting, music or television, or what’s around me, almost anything is better than focusing on the fact that I’m anxious. If you have other tips or tricks that you’ve found help you when your anxiety takes over, I’d love to hear them!