3 Things I Do To Stop Anxiety In Its Tracks

These simple go-to techniques really work.

By
Published November 04, 2025
Naomi Elliott

I've been dealing with anxiety since I was a child, long before the diagnostic phrase "anxiety disorder" even existed. My earliest memory is of experiencing nausea, lightheadedness and a tightness in my chest before heading out the door each morning for school when I was six. I had a visual condition known as mixed dominance, which required months of wearing a patch over one eye.

This made me an easy target for bullies, so I lived in fear every time I set foot on the school grounds.

I never told anyone about my anxiety, and the years of keeping silent about it turned into a persistent ache in my chest, accompanied by a sense of panic every time I was forced out of my comfort zone. Today, I'm still learning to manage my symptoms under the care of a physician. Prescription medications help, but they don't always prevent that nagging sense of doom I feel when I get behind the wheel of a car, walk into a shopping mall by myself or go to a dental appointment.

Logically, I know my fears are unfounded, but that doesn't stop me from experiencing uneasy feelings in my gut. Everyone copes with anxiety differently, and what works for some may not work for others. I have friends who swear by relaxation techniques such as deep breathing, meditation and yoga.

Some have sworn off caffeine and alcohol and prefer hitting the gym when they feel anxious. Others believe that napping, journaling, support groups, daily exercise and exposure therapy (confronting their fears) are the key to successfully managing their anxiety.

While these are all great suggestions, I have my favorite go-to techniques that I use daily to stop anxiety in its tracks and drive negative thoughts away.

Music

I'm a nervous driver, so when I have to travel long distances, I turn up the radio and sing my heart out--- the louder, the better. When Pat Benatar sings "Hit Me With Your Best Shot," I fire away with my vocals. I also enjoy hard rock, but sometimes I prefer something more soothing on the classical music station. According to the National Library of Medicine, listening to music reduces anxiety and some evidence suggests that it's more effective than anti-anxiety medications. This is especially true if the music's mood matches the individual's emotional state. Music has been proven to lower heart rate and blood pressure, as well as reduce the levels of stress hormones. It's a great distraction and one that I use regularly to calm my nervous system. Belting out tunes also provides an emotional outlet that releases endorphins and oxytocin, the "feel-good" hormones. Singing to my favorite songs has been a game-changer, and I always have my playlist ready when I get behind the wheel of a car.

Talk to a Friend

I learned from childhood experiences that bottling up my emotions was unhealthy and only added to the mounting layers of my anxiety. I felt isolated in my fear, assuming that no one else would understand. However, I have a better understanding today of how beneficial it is to share my feelings with others. Friends who offer emotional support help me gain a new perspective on the root of my anxiousness while creating a sense of connection that also diminishes feelings of loneliness. According to Psychology Today, studies have shown that discussing our negative emotions with a trusted friend can have therapeutic benefits. Sharing our problems can reduce stress, strengthen our immune system and decrease both physical and emotional distress. When I'm feeling overly anxious, my husband is the perfect sounding board, but sometimes it's nice to get a different perspective from a friend. It's a great stress reliever that often brings me comfort.

5-4-3-2-1 Mindfulness Grounding Technique

Developed by Betty Alice Erickson, MS, LPC, LMFT, a psychotherapist from Dallas, this practice helps people manage their anxiety by using their five senses. The sensory exercises work by distracting you from negative thoughts and refocusing on the present moment. I've been using this technique since I first learned about it, and I've found it to be quite effective, as it helps me stay grounded in the here and now. The exercise works in steps:

Name 5 things you can see. Take a few deep breaths and a moment to look around. Notice the colors, shapes, light patterns and any other details you can see.

Identify 4 things you can feel. Touch an object, focusing on its weight or texture. It can be anything from the ground you're standing on, the fabric you're wearing, or even the softness of a pet's fur.

Think of 3 Things You Can Hear. Check your surroundings, then listen for three distinct sounds that you usually tune out —whether it's a chirping bird, traffic, or distant voices.

Name 2 things you smell. If you're outside, there is an abundance of scents, but even if you're indoors, take a moment to sniff the air and identify two things you smell; it can be something as simple as cologne, a candle or dinner cooking in the oven. If you can't find anything, imagine two of your favorite scents.

Identify 1 thing you taste. This could be a sip of your drink, a bite of a sandwich or even the aftertaste of something you just ate. If there's nothing handy, think of something you enjoy tasting. After the last step, take one more deep breath to finish the exercise. I walk every morning to help relieve stress, and while walking, I concentrate on my surroundings. This is when I apply the 5-4-3-2-1 sensory technique to declutter my brain and dismiss troublesome thoughts. Hypnosis and cognitive behavioral therapy are also used to treat anxiety, but non-medication techniques may not be effective for those suffering from acute anxiety. If anxiousness persists and interferes with daily life, it's time to consider seeing a doctor or therapist. Seeking professional help for my anxious mind was the best thing I could've done, and I've found a healthy balance by treating it with prescribed medication along with nontraditional techniques. Acknowledging my anxiety was half the battle and taking proactive steps toward managing it was the courage I needed to win the war.

Marcia Kester Doyle is a Yahoo Life Columnist and the author of Who Stole My Spandex? Life In The Hot Flash Lane. Her work has appeared in The New York Times, The Washington Post, The Huffington Post, The Independent, Stylist, U.S.A. Today/Reviewed, Cosmopolitan, Good Housekeeping, AARP, Woman's Day, Country Living, House Beautiful, and many others. You can find her at marciakesterdoyle.com.