How to calm anxiety: everyday tips that actually help

Why anxiety feels so physical

Anxiety is your body's alarm system switching on — faster heartbeat, tight chest, shallow breathing. It's uncomfortable but it passes, and there are ways to help it settle sooner.

In the moment

Try 5-4-3-2-1 grounding: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.

Breathe out for longer than you breathe in. A longer out-breath tells your body it's safe to slow down.

Put your feet flat on the floor and notice the weight of your body in the chair.

Day to day

Set a 15-minute "worry time" each day. When worries come up outside it, jot them down and save them for later.

Cut back on caffeine and alcohol, which can both make anxiety worse.

Move your body — a short walk can burn off some of the adrenaline.

If anxiety is stopping you doing everyday things, NHS Talking Therapies offer free support, and in England you can refer yourself.