When you’re in the midst of anxiety’s grip, it can feel like an all-consuming, permanent state of being. But it’s important to remember that the voice telling you that everything is awful and you’re eternally doomed is not coming from a place of fact or logic. It’s talking absolute nonsense, in fact, because there are absolutely ways to steer out of this headspace and get back to a place of calm. 

Preparation is key. It’s important that when you’re not in an anxious state, you work up an action plan for when anxiety does rear its head. That way, you can go straight to your arsenal of tools when you’re having a panic and need to feel OK again. 

What tools, we hear you ask? These four ways to mentally reset, recommended by neuroscientist Dr Emilia Molimpakis, are a great place to start. 

When you’re feeling anxious, you need to get out of your head and into the present moment. The five senses technique is an easy way to do this. 

“This established mindfulness technique is great for grounding yourself when you’re feeling agitated or anxious,” Dr Molimpakis tells Stylist. “Head to your local outdoor space and spend some time mindfully observing your surroundings, such as the scents, colours and sounds that are present. 

“Pick five things that you can see, five things that you can hear and five things that you can feel, smell or taste; observe and describe them in your head. I like to combine breathwork with mindful awareness of my surroundings. This can help connect you to the here and now and will allow you to feel more relaxed.”

Similarly, reconnecting with your physical self is a handy way to get out of your brain for a bit and interrupt those ruminating thoughts. 

“They say movement is medicine for a reason,” Molimpakis says. “And I don’t necessarily mean going for a run or going to the gym. Just a simple stroll or stretch can do the trick. Anxiety can often have physical symptoms, so moving can be a great way to physically work those away and reset your mind and body.

“Focus on moving in a way that feels relaxing and mindful to you. However you choose to move, try to stay present and tune into your body. It can also be helpful to step out of the space where you are feeling anxious. For example, if you are in the office and feeling anxious before a meeting, a quick stretch outside or walk around the block can help you reset before you come back in.

“Movement that increases your heart rate has been shown to reduce cortisol levels (the hormone that contributes to stressed feelings) while simultaneously producing happiness-inducing endorphins, so it’s a double dose of goodness.”

Tough love time: ignoring or trying to ‘squash down’ your anxiety won’t make it go away. You need to acknowledge what’s going on and seek support. 

Molimpakis says: “While it may be tempting to keep your feelings to yourself, bottling your anxiety inside is actually counterproductive. It will only result in a speeding up of burnout and your stress or anxiety spilling out at a later date. 

“Writing your emotions down in a journal, speaking to a loved one or speaking to your GP or a therapist can help you externalise your feelings and gain a sense of perspective. It can also help to give you a sense of ownership over your feelings, helping you to feel more in control. This is especially helpful if you cannot pinpoint what is triggering your anxiety: start by picking a suspect topic, write down or talk about how you feel and then ask ‘And?’ at the end of each thought. This continuous prompting should help steer you to the culprit topics so you can organise them and tackle them better.”

“When I say breathing exercise, I don’t mean extensive breathwork,” Molimpakis explains. “Just spending 30 seconds concentrating on breathing can be an incredible way to quickly feel calmer and reset.

“One of the most popular exercises is the 7-11 technique. Breathe in through your diaphragm for a count of 7, then breathe out for a count of 11, and repeat for as long as you need to to feel calm. Place a hand on your stomach or diaphragm and feel the breath. The slowed, diaphragmatic breathing will help you feel grounded.

“Once you’ve found a breathing exercise that you like, you can use it in moments of stress and anxiety to get you back to a calmer, more grounded place.”

Dr Emilia Molimpakis is a neuroscientist and CEO and co-founder at thymia.

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

Images: Getty; Stylist