Tools for When You Feel Anxious

What is the fastest way to turn off the alarm when I’m feeling panicked?

The fastest way to quiet a panicked alarm is to focus on your breathing. When you’re scared, you take short, quick breaths from your chest. To calm down, try to slow it way down. Breathe in slowly through your nose for four seconds, like you’re smelling a flower. Then, hold your breath for a second or two. Finally, breathe out slowly through your mouth for six seconds, like you’re gently blowing out a candle. Doing this just three or four times can tell your body’s alarm that the “danger” is over and it’s okay to relax.

When is a good time to use belly breathing?

You can use belly breathing anytime you start to feel worried, tense, or overwhelmed. It’s perfect for right before a big test, a difficult conversation, or when you’re lying in bed with a racing mind. You can even practice it when you’re feeling fine, like while watching TV or waiting in line. Doing it when you’re calm makes it easier to remember how to do when you really need it. Think of it as a secret tool you can pull out anytime, anywhere.

Can this method really make a big difference?

Yes, it absolutely can. While it seems simple, that’s where its power lies. It doesn’t try to fight your anxious thoughts directly, which can be exhausting. Instead, it cleverly distracts your brain by giving it a specific, easy job to do. This short break is often enough to slow a racing heart, calm your breathing, and lower the intensity of your fear. Think of it as a quick “reset” button for your nervous system that can stop anxiety from spiraling out of control.

What should I say to start the conversation about medication for my anxiety?

Start by being honest about how you’re feeling. You can say something like, “Lately, my anxiety has been making it hard for me to [go to school, sleep, or see friends], and I’d like to talk about all my options.“ This lets your doctor know you’re struggling and open to solutions. Remember, they have this conversation all the time. You’re not complaining; you’re giving them the information they need to help you feel better. It’s a team effort to find what works for you.

What’s a simple first step I can take to start cutting back?

A great first step is to just create a small gap. Instead of reaching for a drink or a vape the second you feel stressed, try to wait for 10 minutes. During that time, do something else with your hands or mind—get a glass of cold water, step outside for one minute, or do a few stretches. Often, the strong urge will pass. This helps you feel more in control and proves you can handle the feeling without immediately giving in.