10 Psychologist-Backed Ways To Ease Anxiety In 10 Minutes
In the throes of an anxiety episode, it’s hard to imagine feeling calm again.According to Mental Health UK, over 8 million people in the UK live with an anxiety disorder. This equates to around just over 1 in 10 people. If you’re one of them, know that you are far from alone.However, sometimes knowing that you’re not alone and that the thoughts and feelings you’re having are anxiety isn’t enough. In the throes of an anxiety episode, it’s hard to imagine feeling calm again.However, according to Dr. Bijal Chheda, Consultant Psychologist and Founder of Nos Curare, sometimes all it takes is just a few moments to rest your mind and body, bringing your anxiety levels down and providing much-needed clarity.10 steps to reduce anxiety in 10 minutesJournal to prevent chronic stressDr. Chheda advises: “Writing down your thoughts can be a powerful tool for managing anxiety. A quick journaling session helps offload worries, especially about things that are hard to share with friends or family.“Journaling can even help you gain a wider perspective on situations, helping prevent chronic stress from building up until you reach a breaking point.”She adds that by putting pen to paper, you create a structured way to process emotions, making it easier to let go of anxious loops.“Journaling can also become a therapeutic habit when done creatively. Use stickers or coloured pens in a small but intentional effort to make the practice more engaging.“Establishing a routine, whether it’s daily or weekly, helps turn journaling into a ritual that supports reflection and personal growth.”Sip a warm beverage to soothe the nervous systemFrom a cup of tea to a mug of hot cocoa, there’s a reason sipping a warm beverage feels so comforting – it has a direct impact on your nervous system.Dr. Chheda says: “Warm drinks help activate the parasympathetic nervous system, otherwise known as the ‘rest and digest’ system. It sends signals to your body that it’s safe to relax by triggering the release of oxytocin, a hormone associated with relaxation.“I suggest drinking herbal teas like chamomile or peppermint, both of which can be particularly effective in reducing tension, both physically and mentally. A warm mug of golden milk, made with turmeric and honey, is another soothing option that counteracts stress-induced inflammation.”If you don’t fancy those, she advises that even a simple cup of warm water can have a calming effect.“It’s best to avoid caffeinated drinks, such as coffee or fizzy drinks, as they can increase heart rate and cortisol (stress) levels.”Tap on acupressure points (EFT tapping) to release anxietyEmotional Freedom Technique (EFT) involves lightly tapping specific acupressure points on the body while focusing on the anxiety-inducing thought.“By stimulating specific parts of the body called ‘meridian points’, you can release emotional blockages and release negative emotions associated with a particular issue.“It does this by calming the body’s ‘fight or flight’ response, and has been shown to reduce cortisol levels and calm the amygdala (the brain’s ‘fear centre’). By tapping on areas like the forehead, collarbone, under-eye area, and side of the hand, you can help interrupt anxious thought patterns and calm the mind.”Meditate to slow down racing thoughtsMeditation is one of the most effective ways to ease an anxious mind, even when done in short bursts, the psychologist advises.“Taking just a few minutes to focus on your breath while repeating an affirmation can create a sense of reassurance, especially in times of overthinking. This mindfulness practice can slow down racing thoughts and lower stress levels, shifting your mind away from ruminating.” Power nap to boost energy levelsIf anxious thoughts make you want to go straight to bed, good news – Dr. Chheda recommends just that. Only for 10 minutes, though.“A quick power nap can work wonders for an anxious mind. “When you’re exhausted, your body produces more stress hormones, which can make anxiety feel worse. Sleeping, even for just 10 minutes, can reduce mental fatigue as well as improve mood and focus, enabling you to concentrate and handle demanding situations.”Count backward from 100 to ground yourselfAnxiety often thrives in a restless mind, making it difficult to focus.“A simple grounding exercise like counting backward from 100 can redirect your mind away from spiralling thoughts and act as a mental ‘pause’ button. You can say each number out loud or only in your mind, but make sure you do the countdown slowly and intentionally.“Engaging your working memory with a structured task can help you interrupt the anxious cycle and bring your attention back to the present moment. If you still feel anxious afterwards- don’t worry, simply repeat the process until you feel grounded.”Try exercise snacking to trigger feel-good hormonesIf the thought of doing long stretches of exercise does nothing but make your anxiety worse, Dr. Cheeda recommends doing short bursts of exercise for 2-10 minutes in something that’s called ‘exercise snacking’.“This approach is especially helpful for managing anxiety, as these brief sessions effectively release physical tension and lower stress hormones without the need for a full workout.“Simple examples of exercise snacks for anxiety relief include a 10-minute brisk walk, stair climb, deep stretching or a quick set of squats and lunges. These mini workouts provide immediate relief by triggering the release of endorphins (the feel-good hormones) and rapidly reducing cortisol levels.”Have a digital detox to refocusAccording to UK Addiction Centres, people in the UK are spending over 24-hours every week online, and of those surveyed, more than half admitted to having an internet addiction.Dr. Cheeda recommends that people take a break from their phones saying: “Screens are a constant source of mental stimulation and entertainment, but excessive exposure can make anxiety worse. ‘Doomscrolling’, or the act of endlessly consuming negative news on social media, can overload the brain and heighten stress levels.“Taking a short break from digital devices, even for just 10 minutes, allows your mind to reset and refocus on the present. A digital detox can help reduce mental clutter, limit exposure to digital noise, and give your eyes a much-needed break. Replace screen time with a calming activity such as journaling or meditating instead. You can also step outside, stretch, and simply enjoy a moment of quiet.”Breathing exercises to regulate heart rateWhen anxiety kicks in, your heart rate often speeds up, making you feel even more on edge.When this is taking hold, Dr. Cheeda recommends controlled breathing exercises, such as deep belly breathing (focusing on the movement of your abdomen as you breathe) or box breathing (inhaling, holding, and exhaling all while counting to four), to regulate your heart rate.“By slowing down your breath, your body transitions out of its ‘fight or flight response’ and signals to your nervous system that it’s safe to relax. In turn, this process also lowers your heart rate and blood pressure.“This is why breathing techniques like these are commonly used in Cognitive Behavioural Therapy (CBT) by qualified therapists, to help manage anxiety and panic attacks. Just a few minutes of focused breathing can help restore a sense of calm.”Declutter your space for mental clarityYour physical space can reflect your mental state. If you’re feeling anxious, tidying up a small area, like your desk, bedside table, or even just your bag, can create a sense of order, according to the psychologist.“Clutter can act as a stressor, so cleaning up your space for 10 minutes can help create a calmer, more organised environment. As well as this, decluttering can serve as a small, tangible achievement that signals to your brain that you’re regaining control over your surroundings.“However, don’t tackle everything at once to avoid being overwhelmed, I advise to go slowly by choosing a specific area or category to declutter first. As well as this, consider regularly getting rid of things that don’t bring you joy or serve a purpose anymore.”Help and support:Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI - this number is FREE to call and will not appear on your phone bill).CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.The Mix is a free support service for people under 25. Call 0808 808 4994 or email [email protected] Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.Related...The 1 Symptom Of Anxiety We Don’t Talk About Nearly EnoughI'm A Doctor ― Here's How To Deal With Social Anxiety This ChristmasPanic Attacks Are Different From Anxiety Attacks — Here’s How To Tell Them Apart
