Are you feeling anxious? Here’s how to calm down quickly.

Anxiety can present itself in different ways. All of a sudden, you may feel overwhelmed by the challenges you are facing, be it work, a relationship problem, etc., and you cannot fully come out of this state of stress. If you feel a powerful sense of fear or doom combined with a rapid heart rate, shortness of breath, and even chest pain, you may be experiencing a panic attack. The experience can be uncomfortable and disconcerting, but experts say there are techniques that can help you get through this anxious moment.

It can be difficult to predict or recognize the early signs of emotional distress, according to Jenny Woo, emotional intelligence researcher, founder and CEO of Mind Brain Emotion, and author of 52 Essential Coping Skills i 52 Essential Coping Skills for Children. However, being in tune with your emotions and triggers is key to staying in control.

Take a few minutes each day to reflect on your feelings and the things that upset you, she tells Yahoo Life. This frequent emotional check-in will help you spot negative thought patterns and personal triggers. Practicing mindfulness and meditation will also help you become more aware of your thoughts and feelings as they occur in real time.

Ahead, experts share other tips for calming down when you’re feeling anxious or panicky. Being prepared with these techniques can provide a sense of control and reduce fear of future episodes, which can be a trigger for anxiety, says Woo.

Practice deep breathing

Focusing on your breathing is the first step to take, according to Daun Baker, a licensed psychologist and director of psychological services at the virtual care company Amwell. Breathe in slowly and deeply, focusing on filling your lungs completely and then slowly exhaling. This activates the body’s relaxation response and calms the nervous system, he tells Yahoo Life.

Research shows that incorporating breathing exercises into your daily routine, even for just a few minutes, makes the method increasingly effective at relieving anxiety. Various techniques can be used, such as box breathing, lion breathing or cyclic sighing. But the most important thing is to make sure that there is an increase in the flow of oxygen throughout the body. It can be helpful to place a hand on your diaphragm to make sure you’re breathing deeply, Baker says.

Try a grounding technique

Grounding techniques are exercises that can help you get out of a state of anxiety. Woo says they’re crucial because they help bring a person into the present moment, diverting attention from anxiety or panic and reducing the intensity of symptoms.

An easy way to do this is to focus individually on each of your five senses. It is often referred to as the 5-4-3-2-1 method. Woo refers to it in his work as Take the Elevator Down.

Identify and name five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste, he says. This can be done at the first signs of anxiety or to interrupt the fight or flight response during a panic attack.

Tense and relax your muscles

Although muscle tension can be a physical sign of anxiety, it can also be used to help relieve it. Several studies have demonstrated this effect of progressive muscle relaxation in individuals experiencing situational or generalized anxiety.

Start by tensing each muscle group in your body, one at a time, and then relax, says Baker, who notes that it’s easiest to start in the upper body, like the forehead, and work your way down to the feet or vice. other way round. The most important thing is to notice the difference between tension and relaxation, and repeat the routine until you reach a relaxed state.

Visualize nature

Research shows that visualizing a natural environment can be just as effective at reducing anxiety as being in nature itself; hence the practice of guided imagery. Woo calls it a stay.

Calm your nerves by taking a mental trip to a place that brings you a sense of peace. For example, visualize a quiet white-sand beach and focus on its sensory details, he says. This helps you take your mind off the triggers.

Get some exercise

Get some physical activity, even if it’s just a short walk or stretching, says Baker. Exercise releases endorphins, which can improve mood and reduce anxiety.

The Anxiety and Depression Association of America suggests that making movement a regular part of your routine is important, and as little as 15 to 20 minutes a day. Other ways to increase the mental health benefits of your workouts include making it social and exercising outdoors.

Seek support

Talk to a trusted friend, family member or therapist about what you’re experiencing. Sometimes, simply expressing your feelings can help ease anxiety, Baker says. And depending on the severity of your symptoms, he suggests consulting with a doctor. Given the physiological symptoms common to both anxiety and panic attacks, it is critical to be evaluated by a healthcare professional to rule out or identify any underlying medical conditions.