I Treat Anxiety Every Day. These 10 Work Best.

Key anxiety relief strategies (10 best techniques)

Presenter/source: Clinical psychologist Dr. Ali Mattu shares fast, short-term ways to reduce anxiety.

Key prep / setup

• Unclench your jaw and relax your shoulders (get comfortable before starting).
• Reduce distractions (put phone/laptop on Do Not Disturb / Airplane mode if possible).
• Use an open, trial-and-error mindset: some skills work immediately, others take practice.

1) Ground in the present moment (5-4-3-2-1 sensory grounding)

• Look at 5 things
• Touch 4 things
• Listen to 3 things
• Smell 2 things
• Taste 1 thing

Also suggests making a list of familiar/difficult-to-complete items and visually “transporting” yourself to a known place, then walking through it step-by-step.

2) Make friends with anxiety (stop trying to remove it)

• Treat anxiety as a normal protective emotion (built to help you respond to danger/uncertainty).
• Focus on learning to live with anxiety, not eliminate it.

3) Change your body’s chemistry

A) Burn off “rocket fuel”

• Intense exercise (run, swim, lift weights)
• Even brisk walking can help
• Example: bike ride (if other activities aren’t appealing)

B) “Dive reflex” (cold + breath)

• Expose the eye/nose area/nostrils to cold water
• Hold your breath while doing it
• Do for about 15–30 seconds
• Trigger: shift toward the parasympathetic (calming) response

C) Breathing reset

• Slow breathing down
• Breathe out more slowly
• Try: inhale 4 seconds → hold 4 → exhale 8 (repeat)

4) Stop fighting your thoughts

• Don’t try to “erase” anxious thoughts (that can make them stickier).
• Reframe with helpful statements, such as:
  • “My thoughts might be scary, but they aren’t dangerous.”
  • “This moment of worry won’t last forever.”
  • “Thoughts are like weather—waves pass.”
• Use structured strategies:
  • Worry time: write worries for 10 minutes/day, then postpone them to that time.
  • Journaling: 20 minutes for 4 days—write about anxiety, emotions, connections to past/relationships/future; don’t worry about grammar.

5) Opposite action (face the urge to avoid/escape/attack)

If anxiety pushes avoidance or other unhelpful behaviors, do the opposite of that urge.

Example method:

• Write what you fear will happen, carry it, then review what actually happened after.

Goal: learn through getting outside comfort zones.

6) Use a coping skill (stay in the situation and handle fear flexibly)

• Bring or use “safety cues” (object reminders of safety/courage), e.g.:
  • water bottle, music, medication (as applicable)
  • comforting items (example: a “star flee badge”)
• Get support from others:
  • text someone before an anxiety-provoking event
  • ask someone to accompany you
  • save encouraging messages for later
• Reduce real danger (example habits):
  • text someone when getting into a ride, share real-time ETA, text when you arrive
  • gather information about safety of locations beforehand
• Temporary distraction:
  • short-term absorption: videos, games, podcasts, reading
• Neutralize urges:
  • ask for info if uncertain
  • small protective actions if socially/medically appropriate (e.g., wiping hands, requesting clarification)
• Protection / preparation / rehearsal:
  • take notes, practice the task, and make sure the coping skill supports the actual goal (not replacing the activity entirely).

7) Do something you love (especially while waiting)

When you’re stuck waiting for something, engage in enjoyment:

• cook/clean/organize, photos/videos, reading/watching

If you can’t do it physically, use imagery (imagine doing it) or visualize a loved place/memory.

8) Recharge (sleep and basic self-care)

• Sleep improves emotion regulation, focus, and problem-solving.
• If needed:
  • take a nap
  • eat if you haven’t
  • drink water
  • shower, clean face, put on comfortable clothes

9) Remember your “why”

• Reconnect to motivation:
  • why you want to do the thing
  • what you might miss out on if you don’t
• Also reflect on how anxiety has helped vs. harmed your life (and how giving in has affected you).

10) Get help

• Anxiety often worsens in secrecy—tell someone:
  • “I’m really anxious right now—can you help?”
• Options if needed:
  • text/call a trusted person
  • talk to a teacher/professor or boss
  • consider professional support if skills don’t help
  • primary care doctor, mental health referral
  • crisis hotline/text support if in crisis

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Presenters / sources

• Dr. Ali Mattu (clinical psychologist; presenter of the video)