How to Reduce Anxiety Immediately? - Know 5 Best Ways

Medically Reviewed by Dr. Aman Priya Khanna
Written by Shivani Arora, last updated on 18 April 2023
How to Reduce Anxiety Immediately? - Know 5 Best Ways

The term ‘anxiety’ has become more familiar than ever in recent times as more and more people are trying to find out how to reduce anxiety immediately. Notably, anxiety is caused by factors such as stress, fear, and panic, and is also associated with frustrated feelings and thoughts.

If you want to learn “how to reduce anxiety instantly,” it is important to know what you are dealing with. Some of the symptoms experienced in anxiety are feeling restless, worrying excessively, focusing on problems, etc. Keep reading this article to get an idea on the ways to reduce anxiety instantly.

About Anxiety

Anxiety refers to a feeling of dread and discomfort. Certain situations can trigger anxiety, causing tension, restlessness, sweating and rapid heartbeat. Short-term anxiety occurs during school examinations or while making a presentation in front of an audience.

On the other hand, people suffering from anxiety disorders can face longer episodes of fear, which can be overwhelming. Some of the symptoms of anxiety are as follows:

  1. Out of control anxious thoughts or beliefs
  2. Tension
  3. Restlessness
  4. Rapid heartbeat
  5. Dizziness
  6. Weakness and fatigue
  7. Shortness of breath
  8. Behavioural changes
  9. Unexplained body pain
  10. Trouble concentrating

The specific causes contributing to anxiety are unknown to medical researchers. However, considering the majority of cases, the following factors might have a major role in this:

  1. Genetics
  2. Brain biology and chemistry
  3. Stress
  4. Environmental factors

Here are a few types of anxiety that people often face:

  1. Panic Disorder: Such a disorder causes patients to deal with episodes of extreme panic and repeated periods of fear.
  2. Phobia: This type of anxiety causes episodes of intense fear, with little to no possibility of actual harm.
  3. Generalised Anxiety Disorder (GAD): Factors like money, health, family or work can lead to the development of anxiety in such disorders.
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Ways to Stop Anxiety Fast

Anxiety is a serious condition that can take a toll on both the mental and physical well-being of an individual. Therefore, it is important to consider the right methods to treat this condition to be able to control the feelings of anxiety.

Here are a few ways you can prevent or stop your anxiety effectively.

  1. Natural remedies
  2. Exercises
  3. Meditation and yoga
  4. Treatment - Medication and therapy
  5. Diet

Natural Remedies to Reduce Anxiety Instantly

With the help of natural remedies, you can address anxiety from the comfort of your home. These are effective to treat anxiety while being easy on the pocket. Following are a few ways to guide people on how to reduce anxiety immediately:

  1. Take Proper Rest: Sleep is an essential tool for healing and renewing the body and mind. An individual should take seven to nine hours of sleep every night to reduce anxiety immediately.
    Deep sleep helps one to restore the brain’s mechanism by regulating an individual’s emotions, lowering his/her physiological reactivity and preventing the rise of anxiety.
  2. Go for a Run or Walk: Taking a walk or going for a run decreases anxiety and improves the ability of the body to recover from stress.
    Physical activities produce endorphins, a chemical in the brain that acts as a natural painkiller and improves the ability to sleep and reduce stress.
  3. Listen to Music: Many studies have proven that listening to music can calm your mind and reduce anxiety in patients.
    One should try listening to different types of music to understand what makes him/her feel calm and stress-free. Notably, listening to music lowers blood pressure and releases stress hormones from the body.
  4. Eat Healthy Food: A healthy balanced diet provides extra energy and helps one to cope with stressful events. Having carbohydrate-rich food increases the amount of serotonin in an individual’s brain which provides a calming effect to the body.
  5. Using Herbs: Some herbs are known for generating effective results when it comes to treating anxiety. Herbs like passion flower, valerian, chamomile and lavender can be effective in reducing anxiety.
    However, it is important to note that the Food and Drug Administration (FDA) does not monitor herbal supplements as other medicines, which increases their risk.

Exercises to Reduce Anxiety

Amongst others, exercising can be a great way of controlling anxiety. These not only allow people to stay in shape but also enhance their motivation and strengthen their mental health.

Here are a few helpful physical exercises you can try for handling your anxiety disorder:

  1. Simple Breathing: As the name suggests, this is one of the simplest forms of breathing exercises. You can attempt this as many times as you want in a day to reduce your anxious thoughts and feelings.
    1. Sit or lie down in a comfortable position. Keep your shoulders relaxed.
    2. Slowly inhale through your nose. Your chest should expand slightly with this.
    3. Now, start exhaling the breath slowly through your mouth. Purse your lips and keep your jaws relaxed while releasing the air through your mouth.
    4. Repeat the exercise several times before you start feeling better.
  2. Resonance Frequency Breathing: This breathing technique, also known as coherent breathing, provides better relaxation and reduces anxiety.
    1. Start with laying down. Now, breathe in through the nose keeping the mouth closed and count till six.
    2. Keep exhaling slowly and gently without forcing the breath. Continue the process at least 10 times.
    3. After completing the process, remain in the same position for a couple of minutes.
  3. Pursed Lip Breathing: This is another important breathing exercise for calming the nerves and increasing relaxation in the body.
    1. Sit on the floor or on a chair as per convenience. Make sure that your neck and shoulders are relaxed.
    2. Close your mouth, keeping the lips relaxed. Slowly inhale through your nostrils for about 2 to 3 seconds.
    3. Now, open up the lips in the shape of a kiss and exhale slowly through the mouth. Continue the process multiple times.
  4. Roll Breathing: This exercise is ideal for those people who face rapid heartbeat and shortness of breath while facing anxiety episodes.
    1. Lie flat and slowly start bending your knees. You should be able to keep your feet flat on the surface.
    2. Place one hand on your chest while keeping one on the stomach. Breathe into your lower lungs, moving the hand placed on the stomach.
    3. Keep breathing in, so that your chest also expands along with the hands. Breathe out and let both of your hands fall from the original position.
  5. Progressive Muscle Relaxation: A muscle relaxation exercise can again be helpful for managing the symptoms and problems of anxiety.
    1. Start by lying on your back and begin stretching out comfortably. Breathe in slowly.
    2. For 10 to 15 seconds, breathe in and then tense the first muscle group.
    3. Then, breathe out and relax this muscle group.
    4. Relax for about 20 seconds. Then, move on to the next muscle group and continue the procedure.

Meditation and Yoga to Reduce Anxiety

Relaxation techniques like yoga and meditation are effective in managing the symptoms of anxiety. They are useful for calming your nerves and diverting your mind from the usual negative thoughts and feelings.

Meditation involves training one’s mind to focus on his/her thoughts. It has proven to be an effective way to stop the symptoms of mental anxiety. Practising meditation daily will help one overcome anxiety and reduce tension in the body. Meditation provides a deep state of relaxation and a peaceful mind.

In constant anxiety, yoga can be a great saviour to relieve your symptoms. It can help calm your mind and body by reducing stress and anxiety. Here are a few yoga poses for you to try if you are fighting anxiety:

  1. Virasana (Hero Pose): This is a simple seated posture, which helps you relax while focusing on your breathing. It works on muscles like the erector spinae and quadriceps.
    1. Start with a kneeling position. Keep your knees together and your feet slightly wider than the hips.
    2. Make sure that the top of your feet is placed flat on the floor.
    3. Sit back slightly and ensure that your bottom reaches the floor between your feet. You can use books or blocks if it does not reach the ground.
    4. Place your hands on your thighs and open up the chest. Sit up straight and lengthen your spine.
    5. Hold the pose for about 5 minutes.
  2. Vrikshasana (Tree Pose): This is a classic standing pose, which mainly works on the abdomen, quadriceps and psoas (muscles which run from the lumbar spine through the groin).
    It is effective for collecting your thoughts, relaxing the mind and avoiding negativity.
    1. Start with a standing position. Now, bring all the weight to the right foot and gently lift the left foot upwards.
    2. Turn the sole of the left foot towards the inside of the left leg. Then, place it on the right calf or ankle.
    3. Bring your hands to a comfortable position. Commonly, people make a prayer position by joining hands on the top of their head.
    4. Hold the pose for 5 to 10 seconds. Repeat it with the right foot.
  3. Trikonasana (Triangle Pose): This is an energising pose you can try to improve muscles like hamstrings, quadriceps and latissimus dorsi. It is also effective to relax your mind and divert your thoughts.
    1. Come to a standing position. Keep your feet wider than the hips.
    2. Keep your left toe forward, while slightly bending the right toe outwards.
    3. Lift your arms and extend your shoulders. Keep your palms down-faced.
    4. Take the left hand and try to touch the left leg or a block kept on the floor.
    5. Now, extend the right arm upwards and hold the pose for about a minute. Then, continue the same with the opposite side.
  4. Marjariasana (Cat Pose): As the name suggests, this yoga pose replicates a cat. It can be a good breathing and relaxing exercise, helping you calm your mind.
    1. Sit on the floor and get on all fours like a cat. Rest the weight of shoulders over wrists and hips over knees.
    2. Maintain a neutral spine and focus on a single point in front of you. Inhale and expand your belly towards the floor.
    3. Simultaneously, raise your chin and tilt your head backwards. Keep your tailbone up as you stretch, replicating a cat.
    4. Exhale and pull your belly button in towards the spine and rest the chin on the shoulder. Maintain the position and repeat it as many times as possible.
  5. Uttanasana (Standing Forward Bend): This yoga pose works on the spinal muscles and hamstrings, making them stronger. Moreover, it is effective for releasing tension from your body and relaxing your mind.
    1. Start with standing on a comfortable surface. Keep your feet hip-width apart.
    2. Exhale while hinging the hips to fold forward. Maintain a slight bend in the knees.
    3. Next, drop your hands either on the floor or on a block on the floor. Rest your chin on the shoulder.
    4. Relax the muscles on your lower back and hips. Ensure that your head and neck hang heavy towards the floor.
    5. Hold the pose before going back to the original position and repeat the entire procedure.

Read also Yoga for Anxiety.

Treatment Options for Anxiety

Treating anxiety should be a major priority for those who are suffering from this problem. Neglecting this can lead to serious health issues, affecting both physical and mental well-being.

There are various treatment methods for people who are looking for how to reduce anxiety immediately. Some of these are listed below:

  1. Psychotherapy: It is a common and effective treatment option for anxiety that involves working with a therapist, involving psychological counselling sessions.
    1. This technique teaches people how to deal with symptoms and return to normal activities. 
    2. Sometimes, it includes exposure therapy involving gradual encounters with a person or a situation that acts as a trigger.
  2. Cognitive Therapy: This therapy for anxiety focuses on the process of changing the patterns of thinking and beliefs that might trigger or be associated with anxiety.
    1. The purpose is to target such beliefs and thoughts that make an individual anxious and then confront them.
    2. It includes rational talk therapy, attention training, reality testing, cognitive restructuring, etc. This way, you can get rid of the negative thoughts.
  3. Behaviour Therapy: This therapy believes in increasing the exposure of patients to such situations that trigger their anxiety to treat them effectively.
    1. The therapist encourages patients to rank their fears and then starts with the least threatening fear.
    2. The patient is exposed to such a situation, where the therapist tries to understand the reasons behind the fear and anxiety.
    3. This way, the patient slowly gets over the fear with proper counselling sessions.
  4. Medications: A few medications that doctors suggest to deal with anxiety are:
    1. Buspirone (anti-anxiety medication)
    2. Antidepressants
    3. Benzodiazepines (sedatives) or beta blockers

Dietary Habits to Reduce Anxiety

Taking a healthy diet can contribute to handling and managing anxiety. If you are dealing with any anxiety disorder, then changing your dietary habits can be effective for some visible results. Here are the food items you should include in your diet to manage stress and anxiety:

  1. Complex Carbohydrates: Carbohydrates have the ability to increase serotonin in your brain, which provides a calming effect. However, it is better to avoid simple carbs as they have a high-calorie content.
    Instead, try complex carbs like whole grains. Oatmeal and quinoa can be effective additions to the diet.
  2. Vitamin D and Omega 3s: Low presence of vitamin D contributes to depression and anxiety traits in individuals. Omega 3s, on the other hand, contain alpha-linolenic acid (ALA) and other fatty acids.
    Fatty fish like salmon, sardines, mackerel and trout, are high in omega 3s and vitamin D. Eggs are also a good source of vitamin D.
  3. Potassium: It is capable of regulating stress hormones like cortisol and adrenaline. Pumpkin seeds and bananas can be good options for people undergoing stress and anxiety. They are high in zinc, which can reduce depression and anxiety. 
  4. Dark Chocolate: Cocoa or dark chocolate improves mood or stress via the gut-brain axis. It has high tryptophan content, which converts into mood-enhancing neurotransmitters like serotonin in the brain. 
  5. Yoghurt: A rich source of healthy bacteria like lactobacillus and bifidobacteria, yoghurt and other dairy products can produce an anti-inflammatory effect in the body. This process helps reduce anxiety, stress, and depression. 
  6. Green Tea: It contains an amino acid called theanine, which has a major effect on mood disorders. This acid has anti-anxiety and calming effects and can enhance the production of serotonin and dopamine.
  7. Brazil Nuts: These contain high amounts of selenium, which is effective for reducing inflammation and boosting mood. Moreover, it is an antioxidant and can prevent cell damage. These nuts are also rich in vitamin E, which helps treat anxiety.

When to Consult a Doctor?

If you start observing the symptoms of anxiety, then it is important to get in touch with a doctor. It is advisable to seek quick medical assistance, instead of waiting for a long time.

Even if you have not been able to consult a doctor before, do not hesitate to seek medical help if your situation worsens and you experience repeated and long-term episodes of fear.


When it comes to how to reduce anxiety immediately, different techniques work for different people. So, it is important to find what works best for one. If one finds that his/her anxiety is persistent or interfering with daily life, then it is important to seek the help of a professional.

Check out HexaHealth if you are seeking personal assistance. It has a wide network of hospitals with 6500+ doctors. All are well-versed and knowledgeable in their field and extend a holistic service.

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Frequently Asked Questions

Are there any effective techniques to reduce anxiety immediately?

One of the effective ways to reduce anxiety immediately is performing a pose. For that, stand up, pull the shoulders back, and plant your feet widely apart by keeping them even. After doing that one should open up his/her chest and then do deep breathing.

How to reduce anxiety immediately?

Listening to a calm song, going for a run or a walk, and taking proper rest can help an individual who is looking for how to reduce anxiety immediately. It is important to find the techniques that work best for one and to practise those regularly to manage anxiety effectively.

Can deep breathing exercises help reduce anxiety instantly?

Yes, at least 5 minutes of deep breathing can help one reduce anxiety instantly. One should practise breathing slowly and deeply from his/her stomach as this will help the nervous system to calm down.

Are there any specific foods or drinks that can help reduce anxiety quickly?

Dark chocolate, turmeric, pumpkin seeds, eggs, yoghurt, almonds, blueberries, and green tea are some foods that can help one reduce anxiety. Other foods like chia seeds, bananas, oats, turkeys, citrus fruits, and bell peppers can help one to cure anxiety instantly.

How can exercise help reduce anxiety quickly?

It is known that moving the body reduces its muscles’ tension, lowering anxiety feeling. Exercising is one of the best solutions for those who are looking for how to reduce anxiety instantly. It boosts the immune system and increases blood circulation in one’s body which helps a body fight anxiety quickly.

What role does mindfulness play in reducing anxiety quickly?

Practising mindfulness is another option for someone looking for how to control anxiety immediately. It encourages one to open up and accept his/her emotions. It works by focusing attention on the present situation without worrying about the past and future.

Are there any supplements that can help reduce anxiety immediately?

If one is looking for how to reduce anxiety immediately by consuming supplements, then various multivitamin tablets will help. Vitamins D and C, omega-3s, and magnesium are some of the known tablets for reducing anxiety.

One should always contact a healthcare provider to understand if taking supplements will be effective or not.

Can talking to a friend or family member help reduce anxiety immediately?

The best solution for someone who is looking for how to reduce stress and anxiety immediately is to talk to his/her beloved family members or friends. An individual’s family and friends can be the shoulders to lean on when suffering from anxiety. Sharing one’s thoughts and feelings can help make one feel better.

How can progressive muscle relaxation techniques help reduce anxiety immediately?

Progressive muscle relaxation involves tensing and relaxing muscles one by one which can help in the reduction of anxiety. To perform this relaxation technique, one needs to be focused and be in a spot where one would not get distracted.

Is there any evidence to suggest that aromatherapy can help reduce anxiety quickly?

Yes, there are pieces of evidence that suggest that aromatherapy can help reduce anxiety quickly. Certain essential oils, like lavender, chamomile, and bergamot, have been found to have calming effects on the body and mind. Diffusing these oils or applying them topically may help to reduce anxious feelings.

How can distraction techniques help reduce anxiety immediately?

Distraction techniques can be effective in reducing anxiety immediately by shifting focus away from anxious thoughts and emotions.

Some examples of distraction techniques include engaging in a favourite hobby, watching funny videos, playing a game, or solving a puzzle. These activities can help one to provide a mental break to someone who is looking for how to stop anxiety instantly.

Are there any smartphone apps that can help reduce anxiety quickly?

Yes, there are a few smartphone apps that help one reduce anxiety. Wysa, Meditopia, Moodfit, Talkspace, and Depression Test are some of the famous health apps that can help one reduce anxiety. Depending on the need and budget, one can book sessions on this app which will help him/her to be anxiety free.

How can visualisation techniques help reduce anxiety immediately?

Visualisation techniques are an effective way to reduce anxiety immediately by helping individuals to focus on positive thoughts and images. When one visualises calming and relaxing scenes in his/her mind, it helps to get distracted from the source of anxiety. This also reduces the feelings of stress and tension in the body.

Is there any evidence to suggest that listening to calming music can help reduce anxiety quickly?

There are a few pieces of evidence that prove that listening to calming music can help reduce anxiety quickly. Music has a calming effect on the nervous system, slowing down the heart rate and breathing and reducing muscle tension. This can help to lower anxiety levels and promote relaxation.

How can writing in a journal help reduce anxiety immediately?

Journaling helps one relieve stress by working through anxious feelings. It provides insights into the thoughts and behaviour of an individual, helps in identifying patterns, and recognises the emotions which trigger anxiety.

Writing in a journal before bed can be particularly helpful, as it can help to calm the mind and promote better sleep, which is essential for managing anxiety.

Are there any herbal remedies that can help reduce anxiety quickly?

Lemon balm and kava are some herbal remedies that may help alleviate one suffering from anxiety symptoms. Drinking herbal tea can also help one relax and reduce anxiety. While the herbal remedies for anxiety are limited, they provide promising results to one who wants to reduce anxiety immediately.

How to reduce stress and anxiety immediately without medicines?

Instead of taking medication, there are other ways to reduce anxiety like using weighted blankets, aromatherapy, and having hot tea. Some other ways to stop stress and anxiety are performing tai chi, yoga, mindfulness meditation, and breathing exercises.

Updated on : 18 April 2023


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Shivani Arora

Shivani Arora

BA Journalism and Mass Communication

2 Years Experience

She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More

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