Anxiety often creeps in without warning. It arises from a seemingly innocent thought, grows in silence and, by the time we notice, the body is already reacting as if faced with a real threat. The heart races, breathing becomes shallow, the hands shake and the mind starts building catastrophic scenarios that are hard to stop.
For millions of people, this feeling is not fleeting. It interferes with work, affects relationships and turns simple tasks into overwhelming challenges. Even so, according to psychologist and cognitive neuroscientist Christian Jarrett, there are concrete, scientifically supported methods capable of reducing anxiety, both in the moment and in the long term.
These are eight strategies that can help you regain control.
1. Step back from anxious thoughts
Many episodes of anxiety begin with catastrophic thoughts. Before a date, an interview or a trip, the mind anticipates failures, humiliations and unlikely disasters.
The harder a person tries to force these ideas out, the greater the opposite effect tends to be.
According to Christian Jarrett, a more effective approach involves creating distance from the thought. Instead of saying “I'm going to fail”, the person should reframe it: “I'm having the thought that I'm going to fail”.
This small change helps the brain realise that thoughts are not facts.
After that, it is worth rationally analysing the real likelihood of the worst-case scenario happening and recalling earlier occasions when you coped well with similar situations.
2. Bring your body back to the present
When the mind races, the body follows. Breathing becomes shallow, muscles tense and the body goes on alert.
One of the techniques recommended by Christian Jarrett is so-called “grounding”, an exercise that helps refocus attention on the present.
The best-known method involves identifying:
five things you can see;
four you can touch;
three you can hear;
two you can smell;
one you can taste.
The aim is simple: to interrupt the cycle of thoughts about the future and reconnect the mind with immediate reality.
Another technique involves leaning your body forward, leaving your head relaxed, for about a minute. According to experts, this position sends the body a physical signal of safety and relaxation.
3. Control your breathing
Anxiety immediately alters the breathing pattern. The person starts to breathe quickly and shallowly, which intensifies the feeling of panic.
To break this cycle, psychologists recommend controlled breathing exercises.
One of the best known is so-called “square breathing”:
breathe in for four seconds;
hold your breath for four seconds;
breathe out for four seconds.
The exercise should be repeated for at least thirty seconds or until the body starts to slow down.
According to Christian Jarrett, by regulating breathing, the body interprets that the danger has passed and gradually lowers its state of alert.
4. Create a “worry window”
Some people feel that anxious thoughts never disappear completely. Even after calming down, the worries return in a loop.
In this process, many end up believing that they need to keep worrying to prevent something bad from happening.
Instead of trying to force these thoughts away, Christian Jarrett suggests creating a “worry window”.
This means setting aside a specific period of the day — about half an hour — to think deliberately about your concerns.
Outside that period, whenever the thoughts return, the person reminds themselves that there will be time to deal with them later.
According to experts, this technique helps break the constant cycle of mental rumination.
5. Face your fears
Avoiding uncomfortable situations may seem the safest solution, but it tends to strengthen anxiety over time.
When someone avoids meetings, trips or presentations, they never get to discover that they might have been able to handle those experiences well.
Fears grow in the unknown.
According to Christian Jarrett, gradually facing what provokes anxiety helps the brain readjust expectations and reduce fear.
Psychologists call this process “exposure”.
The recommendation is to start with mild challenges and progressively increase the level of difficulty.
6. Exercise regularly
Physical exercise does not only improve the body's health. It also has profound effects on mental health.
Studies show that regular physical activity can improve mood, reduce depressive symptoms and lower the risk of developing anxiety disorders.
There is another important benefit: exercise accustoms the body to physical sensations similar to those of anxiety, such as a racing heart or shortness of breath.
When these sensations arise later in a stressful context, they become less frightening because the body already recognises them as familiar.
7. Cut down on caffeine
Coffee, tea, chocolate and energy drinks contain caffeine — a stimulant that acts directly on the brain.
According to Christian Jarrett, the substance blocks the body's natural relaxation mechanisms, increasing alertness and potentially intensifying anxious symptoms.
In more sensitive people, the impact can be significant. There is even a clinical diagnosis known as “caffeine-induced anxiety disorder”.
Cutting down consumption can therefore make an important difference in managing anxiety.
8. Change the way you see anxiety
The way a person interprets their own anxiety can profoundly influence how they react to it.
Those who believe they are “simply an anxious person” tend to see discomfort as something permanent and inevitable.
Those who see anxiety as a temporary, human state are more likely to develop healthy strategies for coping with it.
In psychology, this difference is known as a “fixed mindset” and a “growth mindset”.
According to Christian Jarrett, adopting this second perspective can strengthen emotional resilience and make it easier to recover from difficult situations.
Because, although anxiety can seem overwhelming, it does not have to take control of your life.
