Find ways to calm or distract yourself when anxious

When anxiety builds up, your body can feel tense and your thoughts can start to race. Simple calming techniques can help you slow things down and feel more steady.

You can try these at home, at work, or wherever you are. Even small pauses can make a difference.

STOP technique

This quick technique can help when you feel anxious or caught in spiralling thoughts.

1. Say ‘STOP’ gently but firmly to yourself (in your head or out loud).
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 before deciding what to do next.

You can repeat this as many times as you need.

Focus on one simple task

Anxiety can make everything feel urgent at once. Choosing one small task can help your mind settle.

For example:

• make a cup of tea
• go for a short walk
• put on calming music
• tidy one small area

Focus fully on what you’re doing. Talk yourself through each step in your mind.

You might also notice what’s happening around you – the sounds in the room, the feeling of the floor under your feet, or the temperature of the air. This helps bring your attention back to the present moment.

Use your senses

Grounding techniques can help when your thoughts feel busy or overwhelming.

5-4-3-2-1 grounding exercise

• 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 your time. You can say each one quietly in your head. Paying attention to your senses can help calm racing thoughts and reconnect you with what’s around you.

Back to Your Senses toolkit

Our Back to Your Senses page offers simple ideas to calm your body and mind using sight, sound, touch, smell and breathing. You can explore practical suggestions and try what feels right for you.

Relaxation breathing

Slow breathing can help your body shift out of “fight or flight” mode.

If it helps, place one hand on your stomach and notice it rise and fall as you breathe in and out slowly.

You can follow the animation below or read the transcript if you prefer.

Read transcript of Diaphragmatic breathing animation

Write things down

Anxiety can make worries feel tangled and hard to manage. Writing them down can help you sort through them.

1. Write down what’s worrying you.
2. Choose one or two things you can take action on.
3. Think about a small next step.

You don’t have to solve everything at once. Start small.

Cool water technique

If anxiety feels intense or physical, temperature can help reset your body.

• Splash cool water on your face or wrists.
• Hold something cold, like a smooth stone or an ice cube.

Notice the sensation and your breathing. As your body cools, you may start to feel more settled.

Looking for more ideas?

The mental health charity Mind has information on ways to manage anxiety and calm your body and thoughts.

Last updated: February 2026

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