New and Emerging Anxiety Treatments

How can I tell when my body’s alarm is going off?

You can tell your alarm is sounding by paying attention to the signals your body is sending you. Your heart might start beating really fast, like you just ran a race. You might breathe quicker or find it hard to take a deep breath. Your shoulders could feel tight and rise up toward your ears, or your hands might feel cold and clammy. Sometimes, your stomach might feel funny, or you might get a headache. Just noticing these body clues is the first step to calming the alarm down.

Why does cold water on my face help when I feel panicked?

It works by flipping your body’s “emergency switch.“ When you feel sudden anxiety, your body thinks it’s in danger. Splashing cold water on your face, especially around your eyes and temples, triggers what’s called the “dive reflex.“ This automatically slows your heart rate and shifts your body’s focus. It’s a simple trick that tells your nervous system to calm down immediately, helping you feel more in control and less caught up in the panic.

How does moving my body help with anxiety?

When you feel anxious, your body is full of extra energy, like a shaken-up soda bottle. Moving your body—by walking, dancing, or even stretching—is like opening that bottle carefully to release the fizz. It uses up the nervous energy and tells your brain it’s time to calm down. You don’t need to run a marathon; a quick walk around the block can make a huge difference. It shifts your focus away from your worries and into the physical world, helping you feel more grounded and in control almost instantly.

Where is the best place to do this?

Anywhere that feels safe and doesn’t add more stress is the perfect place. You can stretch in your living room, walk in a quiet hallway, or sit on a park bench and do some gentle neck rolls. If being outside feels good, a slow walk around your neighborhood can be great. If being around people makes you more anxious, a quiet spot in your home is just as good. The location doesn’t matter as much as finding a space where you can feel at ease for a few minutes.