7 Quick and Easy Ways to Soothe Your Nerves (That Aren’t Just Deep Breathing)

Practice Grounding Techniques

Maybe you’ve heard of the 5-4-3-2-1 mindfulness exercise: When you feel overwhelmed, look around the space you’re in and identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Mental health experts recommend this approach as a way to practice “grounding”—a set of techniques that encourage a focus on the present moment in order to distract from unpleasant thoughts. “This sensory-based approach anchors you in the present moment, which can interrupt anxious spirals,” Bell says.

If the 5-4-3-2-1 method doesn’t work for you, try to mindfully enjoy a food or beverage—taking small sips or bites and making note of the tastes—or smell your favorite perfume or candle with the intention of fully processing its scent properties.

Try Bilateral Stimulation

Bilateral stimulation, a technique that’s commonly practiced as part of Eye Movement Desensitization and Reprocessing (EDMR) therapy, “involves engaging both sides of the body in rhythmic, alternating movement,” according to Bell. Research suggests that bilateral stimulation can actually mimic the REM stage of sleep—a key piece of our body’s approach to processing emotional events.

You can practice bilateral stimulation through physical movement—for example, tapping your left knee and then your right—or through other forms of sensory stimulation. Bell suggests “using an app that plays sounds in alternating ears,” or listening to videos that use the same technique (like professional ASMR).

Get Moving

“Gentle stretching, yoga poses like Child’s Pose or Forward Fold, or even a brisk five-minute walk can activate the parasympathetic nervous system,” which plays a major role in mitigating the body’s fight-or-flight response, according to Bell. Many physical activities also allow us to incorporate elements of bilateral stimulation; for example, taking a walk to engage both of your feet.

Keep Your Hands Busy

Cozy “grandma” hobbies like crocheting, baking, and doing jigsaw puzzles have emerged as excellent options for managing stress and staying present—not to mention, they’re fun to focus on. “Crafts like knitting, coloring, or even sorting beads can be therapeutic,” Bell says. “The tactile nature of these activities, plus repetitive quality, can settle a restless mind.”

Repeat a Personal Mantra

“One of my personal mantras that I’ve used for many years and shared with many clients is: ‘no feeling is final,’” says licensed psychologist Hannah Holmes, PhD. “It’s from a poem by Rainer Maria Rilke, and ever since I first read it, it has stuck with me.” 

According to Bell, “repetition helps override anxious self-talk and helps with a sense of safety.” Pick a phrase that resonates with you: Holmes sticks with the Rilke quote because it’s “simple, memorable, and helps ground me in the reality that, as anxious or stressed as I may feel in the moment, it will pass.” Think about what sentiments might feel soothing for your specific needs. “Use a short phrase that feels believable to you,” Bell says. “[For example], ‘I’m doing the best I can’ or ‘I’ve felt like this before and gotten through it.’”

Shake Up Your Senses

When you’re experiencing intense physical symptoms of anxiety, Holmes recommends trying to “switch up your sensory input.” That could include sipping a warm drink or snuggling up underneath a weighted blanket. 

Changes in temperature can also offer some reprieve. “A splash of cold water on your face or holding a cold compress to your neck activates the dive reflex, slowing heart rate and calming the body,” Bell says.

Create a “Worry Schedule”

For clients who struggle with worry spirals that disrupt their daily functioning, Holmes recommends “worry scheduling.” Block out 10 minutes at a specific time every day in which you can “let yourself worry as much as you want,” she suggests. When you encounter anxious thoughts outside of those 10-minute worry periods, she recommends that you simply “write it down and set it aside for the worry time.” That way, you won’t lose your whole day to stress.