If you’re feeling overwhelmed, these simple techniques can help you pause, steady yourself and feel a little safer in the moment.

They don’t replace professional help, but they can make it easier to cope until you get support.

STOP technique

This quick technique can help you let go of anxiety and feel a little calmer.

  1. Say ‘STOP’ firmly to yourself – out loud if you can.
  2. Breathe out slowly and fully.
  3. Drop your shoulders and unclench your hands.
  4. Count slowly from five down to one.
  5. Take a moment.

Repeat if you need to.

Concentrate on one task

Find one simple thing you can do right now – for example:

  • put the kettle on
  • go for a short walk
  • put on calming music
  • do a simple household task

Focus completely on what you’re doing, talking yourself through each step.

Notice what’s happening around you – the sound of the music, people walking past or the sounds of birds or cars outside.

You could also try counting the sounds you can hear to help keep your mind in the present.

5-4-3-2-1 grounding exercise

This simple grounding technique can help when your thoughts feel out of control:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

Take a moment to find things to see, feel, hear, smell and taste. Say each one out loud or in your head.

Paying attention to your senses helps calm racing thoughts and ground you in the present.

Relaxation breathing

Follow this animation:

Read transcript of Diaphragmatic breathing animation

If it helps, put one hand on your stomach and notice it rise and fall with each slow breath.

Write things down

Writing can help you feel more in control.

  1. Write down the things that are worrying you.
  2. Pick three that you can tackle.
  3. Write a quick action plan for each one – think about whether someone can help and what your next steps could be.

Cool water technique

When you feel panicky or cut off from what’s around you, try using cold water or touch to calm your body:

  • Splash cool water on your face or wrists.
  • Hold a cold object, like a smooth stone or ice cube.
  • Focus on how it feels and notice your breathing as it begins to slow.

This can help your body relax and bring your focus back to the here and now.

Other resources

The mental health charity Mind has information on ways to help yourself cope during a crisis, including calming exercises and a tool to get you through the next few hours.

Last updated: October 2025

Next review due: October 2026