Creating Calm Through Anxiety
Finding steadiness when your world feels shaky.
Anxiety can feel like a storm—fast, overwhelming, and unpredictable. It shows up in the body, races through the mind, and convinces us we’re in danger—even when we’re not. And when you're in the thick of it, calm can feel completely out of reach.
But here’s the truth: you can find calm in the middle of anxiety.
Not by ignoring it.
Not by forcing it away.
But by meeting it with awareness, compassion, and tools that ground you.
Let’s explore how.
What Anxiety Actually Is
Anxiety is a normal human response to perceived threat. It’s part of your body’s built-in fight-flight-freeze system. When your brain senses danger—real or perceived—it releases adrenaline and cortisol to prepare you for action.
This can lead to:
Racing thoughts
Shallow breathing
A tight chest or upset stomach
Restlessness or panic
Trouble concentrating or sleeping
In short, your brain is trying to protect you. It’s just not always accurate.
The First Step: Notice Without Judgment
Before you can create calm, you have to recognize what’s happening. That means naming the anxiety without spiraling into shame or resistance.
Try saying to yourself:
“I’m feeling anxious right now. That’s okay. This is a moment, not a failure.”
That simple acknowledgment can help shift your mindset from panic to presence.
Grounding Techniques to Create Calm
Once you’ve acknowledged the anxiety, you can start to regulate your nervous system. Here are some effective, psychology-backed strategies:
1. Breathe Intentionally
Anxiety shortens your breath. Calm deepens it.
Try this:
Inhale for 4 counts
Hold for 4
Exhale for 6
Repeat for a few minutes
Longer exhales send a signal to your brain: “We’re safe now.”
2. Use the 5-4-3-2-1 Technique
A great tool for grounding when anxiety feels all-consuming.
Name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This brings you back to the present moment—where anxiety has less control.
3. Move Your Body
Anxiety is energy. Let it move.
Go for a walk. Shake out your hands. Stretch your arms. Dance.
Anything that connects you to your body can help shift you out of your head.
4. Talk to Yourself Like You’d Talk to a Friend
Anxiety can come with self-criticism. Counter it with kindness.
Ask:
“What do I need right now?”
“What would I say to someone I love who’s feeling this way?”
That shift from self-judgment to self-compassion can be profoundly calming.
Longer-Term Calm: Building Resilience Over Time
Creating calm through anxiety isn’t just about getting through the moment—it’s also about building practices that support you every day.
Meditation and mindfulness train your brain to respond, not react.
Regular exercise reduces baseline anxiety.
Limiting caffeine, sugar, and doom-scrolling can help stabilise your nervous system.
Therapy offers deeper tools and support to unpack the root of your anxiety.
Small shifts over time create big changes in how you meet stress.
Final Thoughts
You don’t have to wait for anxiety to go away to find peace.
You can create calm in the middle of it.
Not by pretending it’s not there. Not by trying to push through.
But by slowing down, tuning in, and meeting your experience with compassion.
Every time you do, you’re reminding yourself:
I can be with this - at least until I resolve it; I can move through this.