Feeling Overwhelmed? 5 Ways to Calm Anxiety
Box Breathing
Box breathing (also called square breathing) is a simple but powerful breathing technique used to reduce stress and enhance focus. It's commonly practiced by athletes, meditation practitioners, and even Navy SEALs for mental clarity and calmness under pressure.
How it works:
You breathe in a pattern with equal counts for each part of the breath, forming a "box" shape:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Then repeat the cycle several times.
You can adjust the timing (e.g., 3, 5, or 6 seconds) depending on your comfort level, but the key is keeping all four parts equal in length.
It may also be helpful, if the setting allows, to lay flat on the ground when doing this, as this will help you physically feel more grounded.
2. 5-4-3-2-1 Grounding Exercise
The 5-4-3-2-1 technique is a grounding exercise often used to manage anxiety, panic, or overwhelming stress. It helps bring your awareness back to the present moment by engaging your senses.
Here’s how it works:
5 – Acknowledge FIVE things you can SEE
Look around and name five things you can see, big or small.
Example: “I see a coffee cup, a clock, a tree, my shoes, and a book.”
4 – Acknowledge FOUR things you can FEEL
Notice four things you’re physically feeling.
Example: “I feel the chair under me, my feet in my shoes, my watch on my wrist, and the breeze on my skin.”
3 – Acknowledge THREE things you can HEAR
Listen carefully and identify three distinct sounds.
Example: “I hear a car outside, typing on the keyboard, and birds chirping.”
2 – Acknowledge TWO things you can SMELL
Take a moment to notice smells around you.
Example: “I smell coffee and my shampoo.”
(If you can’t smell anything, think of two smells you like.)
1 – Acknowledge ONE thing you can TASTE
Focus on what’s in your mouth or imagine a favorite taste.
Example: “I taste toothpaste” or “I imagine the taste of mint gum.”
Why it helps:
This method grounds you in the present moment and interrupts spiraling thoughts by activating the senses and the rational part of the brain. It’s especially useful during anxiety attacks or when feeling disconnected.
3. TIPP
TIPP is a powerful, fast-acting distress tolerance skill from Dialectical Behavior Therapy (DBT), designed to quickly reduce intense emotional arousal. It stands for:
T – Temperature
Change your body temperature to trigger the dive reflex, which helps calm your nervous system.
Splash cold water on your face
Hold a cold pack or ice to your cheeks or neck
Submerge your face briefly in a bowl of cold water
(great for panic or rage)
I – Intense Exercise
Engage in short bursts of intense physical activity to burn off adrenaline and reduce emotional overwhelm.
Run in place
Do jumping jacks or push-ups
Dance or sprint for 1–2 minutes
*This is not recommended if you have current health conditions that impact the health of your heart, such as an eating disorder.
P – Paced Breathing
Slow, deep breathing calms your body and helps regulate emotion.
Try breathing in for 4 seconds, out for 6 seconds
Focus on exhaling slowly and fully
Can be paired with box breathing
P – Paired Muscle Relaxation
Tense and then relax different muscle groups to release built-up tension.
Inhale and tense a group of muscles (e.g., fists, shoulders)
Exhale and release the tension
Move through your body, one area at a time
Why TIPP works:
It directly targets your autonomic nervous system, helping you shift from "fight or flight" into a calmer state. It’s especially useful during panic attacks, anger episodes, or emotional flooding.
4. Butterfly Tap
The butterfly tap is a gentle, self-soothing technique often used in trauma therapy—especially in EMDR (Eye Movement Desensitization and Reprocessing) or other somatic-based practices—to help regulate emotions, calm the nervous system, or ground yourself during distress.
How to Do the Butterfly Tap:
Cross your arms over your chest
So your hands rest just below your collarbones—like you’re giving yourself a hug.Gently tap your hands on your chest, alternating left and right
Tap slowly and rhythmically—like a heartbeat or a calming drumbeat.Breathe slowly and deeply as you tap
Focus on the rhythm and the sensation, allowing yourself to feel grounded and safe.Continue for 1–3 minutes, or until you feel more settled.
What It’s Used For:
Emotional regulation (e.g., anxiety, panic, sadness)
Grounding during flashbacks or dissociation
Self-soothing when overwhelmed
Enhancing processing in trauma therapy (especially in EMDR)
Why It Works:
The alternating bilateral stimulation (left-right tapping) mimics the effects of EMDR, helping your brain process emotions while staying regulated. It also engages the parasympathetic nervous system, promoting a sense of safety and calm.
5. Reaching Out
You do not need to struggle or suffer alone. Having an identified person or people (2-3) that you can reach out to when feeling stressed, overwhelmed, or anxious is key. Here at the Counseling Center of Great Lakes, we provide a safe, confidential space for you to be able to process life’s stressors. Just the act of sharing what is on your mind or what is making you feel overwhelmed can help regulate your anxiety.
*It is important to note that any of the 5 listed skills will not completely resolve your anxiety. They are skills to use in the moment when feeling overwhelmed and anxious. These skills are not a substitute to professional counseling.
