To get rid of anxiety fast, some effective immediate techniques include deep breathing exercises, grounding yourself in the present moment by focusing on your senses, and changing your physical position or movement. For example, taking slow, deep breaths with your hand on your stomach to fully inflate and deflate it can quickly calm anxiety. Additionally, redirecting your mind to positive thoughts or engaging in a brief physical activity like walking or stretching can help dissipate anxious energy swiftly. Remembering that anxiety is temporary and reminding yourself that the feeling will pass also helps in reducing the intensity of anxiety quickly.

Quick Techniques to Reduce Anxiety Fast

• Deep breathing: Slowly inhale through the nose to fill your stomach like a balloon, hold briefly, then exhale slowly through the mouth. Repeat until calmer.
• Grounding in the present: Identify things you can see, hear, feel, taste, and smell to anchor your mind away from anxious thoughts.
• Physical movement: Stand up, walk, stretch, or change position to interrupt anxious cycles.
• Positive mental diversion: Use mental imagery or think of a calming or happy place.
• Remind yourself: Anxiety comes in waves and will subside.

Additional Tips from Experts

• Use mantras like “This too will pass” to shift focus from anxious thoughts.
• Engage with a trusted person to talk through anxious feelings.
• Short bursts of physical activity can release anxious energy beneficially.

These strategies can provide relief within minutes and help ground anxiety in the moment effectively.