7 tips to deal with an anxious mind

An anxious mind can feel like a never-ending hurricane of thoughts, particularly during stressful circumstances. It’s typical to feel stressed when facing tight deadlines, crucial meetings, or unexpected challenges. Yet, you do not have to let anxiousness take control. Trying these lesser-known, practical tips can actually calm your mind and regain the control that you had.

Try the 4-7-8 breathing technique

When anxiety strikes, your breathing becomes shallow, which worsens stress. A simple method is the 4-7-8 breathing technique. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. A recent study published in the year 2023 showed that fast breathing can effectively reduce stress when paired with slower paces or holds. This slows your heart rate and signals your brain to relax, helping you feel more in control within minutes.

‘Grounding’ with your senses

Grounding techniques

can pull you out of spiraling thoughts. The 5-4-3-2-1 method is a great example. Notice:
5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell, and
1 thing you can taste.
This simple exercise redirects your mind to the present moment and reduces anxiety.

Chew gum or snack on crunchy foods

This might sound odd, but chewing gum or eating crunchy foods can calm an anxious mind. The chewing action tricks your brain into thinking you’re in a safe space, reducing stress responses. A study published in “Nutrients” in 2023 explained, that there are some interesting but positive links between eating hard food (or the subjective ability to eat hard food) and neurocognitive performance. Choose healthy options like nuts or carrots to feel both grounded and nourished.

Progressive Muscle Relaxation (PMR)

Tension builds up in your body when you’re anxious. Progressive Muscle Relaxation is a technique where you tense each muscle group (like your hands, shoulders, or legs) for 5 seconds and then release. It helps you physically release stress, leaving your mind calmer.

Write a ‘worry list’ before bed

Nighttime anxiety can be especially difficult. Try writing out your problems on paper before going to bed. Listing them helps to clear your mind and prepares you to address them logically the next day. Combine this with a gratitude list to shift your perspective to something positive.

Use ice packs or splash cold water on your face

Applying something cold to your face activates the “dive reflex,” a natural response that calms your nervous system. Splash cold water on your face or hold an ice pack to your forehead or cheeks for a minute. This technique is especially helpful during panic attacks.

Try ‘box thinking’ for clarity

When your mind feels like a jumbled mess, try “box thinking.” Imagine placing each stressful thought into a separate mental box. Address one box at a time instead of trying to handle everything at once. This technique simplifies your thought process and helps reduce overwhelm.