Anxiety relief tips

Written by: Brooklyn

Anxiety can be a serious struggle that feels like you can never escape from. An invisible battle that nobody can see you fighting every day. As someone who has struggled for most of my life with anxiety, I have tried just about every trick in the book to find some relief. From all of my trial and error, I have compiled a list of a few tips and tricks I've found that work the best for me. Hopefully this list can offer some assistance for you when you start to feel that wave of anxiety rush over you.

            Ice pack:

If I’m in a space where I can access an ice pack, it’s often a lifesaver. Cooling the body can help activate the vagus nerve, which plays a key role in regulating heart rate and calming the nervous system. The vagus nerve runs through the neck and chest, and stimulating it, especially with cold, can trigger a relaxation response

From my experience, applying something cold to areas such as the back of the neck, upper chest, or even the face can help calm anxiety symptoms. For me, cooling down those areas as quickly as possible slows my heart rate and gives me at least some relief.

One time at an outdoor concert, I went up to the bar and just got some ice cubes, then laid in the grass with them on my chest until I started to feel better. (Seriously, it helped!)

Lying with your feet up:

 Lying on the ground with your feet propped up helps for two reasons. 1) Having your feet elevated helps decrease your heart rate and lower that panicky sensation. 2) Lying in the grass or on your living room floor helps you feel grounded. This provides your mind with the realization that you are safe, and it is okay to take a moment to just be still. While you lie on the floor, you can try to just focus on what you see above you. Does that cloud look like something? How many tiles are on this ceiling anyway? Thinking of small things like that while in this position can help distract your brain from its panic while you simultaneously ground yourself.

Square breathing:

This is one of the oldest tricks in the book, but it’s taught for a reason. Anyone who has been to a single therapy session has probably recommended this breathing technique. It consists of breathing in for 4 seconds, hold for 4, exhale for 4, hold again, and repeat.

Doing just four cycles of this pattern can start to calm your body and bring your breathing back into rhythm. When we’re panicking, it often feels like we can’t take a full breath—or that the breaths we do manage feel shallow and shaky. This method gives your brain and body a structure to follow, which helps engage the parasympathetic nervous system, the part of your body responsible for calming you down.

It might feel awkward at first, but giving your breath something steady to do can be a powerful way to regain control in the middle of chaos.

Acknowledge your feelings: 

Anxiety isn’t always irrational, sometimes it’s a natural response to real stress. Maybe you’ve got a big deadline at work, your child is going through a tough time, or you’re feeling overwhelmed for reasons you can’t quite name. Whatever the cause, your feelings are valid.

When anxiety starts to creep in, it might feel easier to ignore it or push it aside. But avoiding those feelings often gives them more power, and they tend to return even stronger. Instead, try to pause and name what you’re feeling. Acknowledging your anxiety doesn’t mean giving in to it, it means recognizing it so it doesn’t control you.

Talk yourself through it gently. Say things like, “This feels heavy right now, but I can handle it,” or “It’s okay to feel anxious—this doesn’t define me.” Validating your emotions creates space for them to pass, and reminds your brain that you’re safe, capable, and not alone in what you’re feeling.