Anxiety can strike unexpectedly: palpitations, difficulty breathing, racing thoughts... In these moments, the most important thing is to know how to quickly relieve anxiety to regain control and calm your body and mind.
While there are no magic solutions, there are techniques backed by science and clinical experience that can help you reduce anxiety in just a few minutes . This article guides you step-by-step through strategies you can implement right now and offers keys to preventing future attacks.
What is anxiety and why does it sometimes appear suddenly?
Anxiety is the body's natural response to situations we perceive as threatening. It's useful when it prepares us to act in the face of real danger. However, when it's triggered excessively or for no apparent reason, it can become a problem.
Stressful moments, a buildup of worries, lack of rest, stimulant use, or even automatic thoughts can trigger sudden anxiety attacks . The good news is that, with the right tools, it's possible to regulate this response .
How to Get Rid of Anxiety Fast: 7 Strategies You Can Apply Right Now
Below, we share techniques you can apply immediately to relieve an anxiety attack. They're practical, accessible, and don't require any special materials.
1. Control your breathing with simple exercises
Anxiety alters breathing, making it more shallow. An effective way to calm the nervous system is to practice diaphragmatic breathing or the 4-7-8 technique:
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Inhale through your nose counting to 4.
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Hold your breath for a count of 7.
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Exhale through your mouth counting to 8.
Repeat this cycle 4 times. You'll notice your body beginning to relax.
2. Mindfulness Technique (Express Mindfulness)
Focus on a single, present sensation : the weight of your body in the chair, the sound of the environment, or your breathing. Bringing your attention to the present moment helps break the cycle of anxious thoughts .
3. Relax your body with a quick body scan
Close your eyes and mentally scan your body, part by part, releasing any accumulated tension. Start with your feet and end with your head. You can accompany this with conscious breathing to enhance the calming effect.
4. Use affirmations or anchor phrases
Repeating phrases like “this will pass,” “I'm safe,” or “my body is learning to calm itself” can help you regain mental control and stop catastrophic thoughts.
5. Connect with a safe environment or close person
Talking to someone you trust or going to a place that makes you feel safe (a quiet room, a park, your favorite spot) reduces the feeling of threat and returns you to a more stable state.
6. Stay away from stressful stimuli
If you can, unplug from your phone, turn off your screens, and leave the noisy or uncomfortable place. Intense stimuli can keep anxiety active longer.
7. Apply the “5-4-3-2-1” technique
This grounding technique is very effective for landing in the present. Observe:
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5 things you can see
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4 that you can touch
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3 that you can hear
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2 that you can smell
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1 that you can taste
This sequence activates the senses and takes you away from the anxious focus.
Habits that will help you reduce anxiety in the long term
In addition to alleviating immediate symptoms, it's important to address the factors that frequently trigger anxiety . Some habits that can help include:
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Sleep at least 7–8 hours each night
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Reduce consumption of caffeine, sugar, and alcohol
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Perform physical activity regularly
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Establish a routine with rest periods
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Practice techniques such as yoga, meditation or journaling
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Avoid constant multitasking and plan ahead
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Find spaces for emotional expression (speaking, writing, drawing)
Small changes sustained over time can have a big impact on your emotional stability .
When is it important to seek professional help?
We all feel anxious from time to time. But if the symptoms:
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They are very intense
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They are repeated frequently
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They prevent you from working, sleeping or having normal relationships
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They make you feel constant fear or a sense of loss of control
It's time to consult a psychologist or mental health professional . Effective treatments, such as cognitive-behavioral therapy or certain pharmacological interventions, can help you regain your quality of life.
Seeking help is not a sign of weakness , but a courageous step toward well-being.
Resources and techniques that you can incorporate into your daily life
Anxiety can't be eliminated with a single piece of advice, but it can be managed with the right tools. We recommend:
Guided breathing apps
Like Calm, Headspace or Prana Breath
Guided meditation audios
On platforms like YouTube or Spotify
Gentle stretching routines
At the beginning and end of the day
Therapeutic writing
Keep an emotional diary
Relaxing teas
Like valerian, chamomile or lavender
The most important thing is to find what works for you and make it part of your personal skincare routine.
Take a step towards your emotional balance with natural help
If you're looking for a natural support formula to calm your mind and help your nervous system during times of stress, you can count on the power of Pleniage 's advanced nutrition. .
Pleniage Pro Calm It is a supplement designed to help you manage anxiety naturally, thanks to its combination of ingredients such as ashwagandha, rhodiola, GABA and magnesium , all known for their relaxing and mood-regulating effects.
Incorporate Pleniage Pro Calm into your daily routine and support your emotional well-being from within with a formula designed for real people, with real rhythms, who seek balance without sacrificing naturalness.
