You do not have to solve every worry at once. When you notice tension or racing thoughts, give yourself a brief pause before choosing what comes next. Practice when you are relatively calm so the steps feel familiar.
Try comfortable, gentle breathing
Sit with your back supported and your feet on the floor. Let your breath move naturally, without forcing a deep breath. Breathe in gently through your nose and out through your mouth if comfortable. You may count slowly on each breath, but skip counting if it adds pressure. Continue for a few minutes if it feels helpful.
If you feel dizzy, more distressed, or uncomfortable, stop the exercise and return to your usual breathing. You can instead look around the room and describe an ordinary object in detail.
Turn a worry into a small next step
On paper, finish these sentences: “The thing I am worried about is…” and “One action I can take today is…” For example, replace “I have to fix my whole schedule” with “I will write down tomorrow’s first appointment.” If no action is needed now, set the note aside and return to your current activity.
Try this today
Set aside five quiet minutes to practice comfortable breathing. Notice whether you prefer sitting, standing, or leaving your eyes open. There is no need to make yourself feel completely calm.
Get additional support
If anxiety keeps limiting your life, talk with your clinician about treatment. New or severe physical symptoms, including chest pain or fainting, need medical assessment; do not assume they are anxiety.
Learn more
General patient education, not individualized medical advice. For personal questions, use your secure patient portal. For urgent support, visit our crisis resources.