Stress is a constant companion for many of us, but the usual advice—take a deep breath—doesn’t always cut it. “Deep breathing is helpful, but it’s not a universal solution,” says licensed professional counselor Robert Bell.
For those looking to expand their toolkit, mental health experts recommend several alternative techniques that are both practical and grounded in science.
1. Ground Yourself in the Present
Mindfulness exercises like the 5-4-3-2-1 technique—spotting five things you see, four you can touch, three you hear, two you smell, and one you taste—can anchor you in the moment and interrupt anxious thought patterns.
Savoring small bites of food or taking in a familiar scent, intentionally noticing every detail. “This sensory focus pulls you out of spiraling thoughts.”
2. Engage Both Sides of Your Brain
Bilateral stimulation, popularized through EMDR therapy, involves rhythmic, alternating movements of the body.
Research shows it may mimic REM sleep, a critical stage for emotional processing. Simple options include tapping your knees alternately, using apps with alternating audio cues, or exploring ASMR videos.
3. Move to Calm
Physical activity—whether a brisk walk, gentle stretching, or yoga—activates the parasympathetic nervous system, reducing the fight-or-flight response. Incorporating bilateral movements, like walking or light stretching, can amplify the calming effect.
4. Occupy Your Hands
Activities like knitting, baking, or puzzling are more than nostalgic hobbies—they offer tactile, repetitive engagement that calms the mind. “Crafts like these can settle a restless mind and keep you present,” Bell explains.
5. Repeat a Personal Mantra
A phrase repeated with intention can override anxious self-talk. Psychologist Hannah Holmes favors Rainer Maria Rilke’s line: “No feeling is final.”
Use short believable phrases like ‘I’ve handled this before’ or ‘I’m doing my best’ can provide immediate grounding.”
6. Shift Your Senses
When anxiety feels physical, changing sensory input can help. Warm drinks, scented candles, or a weighted blanket can soothe the body. Temperature shifts such as splashing cold water on your face or holding a cool compress to trigger the dive reflex will help slow your heart rate and calm your system.
7. Schedule Your Worries
For persistent worry, set aside 10 minutes daily to fully engage with anxious thoughts. Holmes advises noting intrusive worries outside that window and postponing them until the designated “worry time.” “This approach keeps anxiety from hijacking your entire day,” she says.
In a world that demands constant output, these techniques offer actionable ways to reclaim your calm everyday.
