Distract yourself Small things like leaving the room or going outside can be effective. One other technique that some people use when calming their anxiety is counting backwards. When trying out this technique, find a quiet place, close your eyes and count backwards until you feel your anxiety subside.

To bring anxiety down quickly, experts recommend the "5-4-3-2-1" Grounding Technique or the "Box Breathing" method. The 5-4-3-2-1 method forces your brain to shift from internal anxious thoughts to the external environment by identifying: 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. This "sensory bypass" helps de-escalate the body's fight-or-flight response. Box Breathing involves inhaling for 4 seconds, holding for 4, exhaling for 4, and holding for 4; this physically slows your heart rate and signals to your nervous system that you are safe. Another rapid physiological "hack" is the Mammalian Dive Reflex: splashing ice-cold water on your face or holding an ice cube. The sudden cold shock forces the heart rate to drop almost instantly. While these are "fast" fixes for acute moments, they are most effective when used as part of a broader strategy of mindfulness and, when necessary, professional consultation to address the underlying causes of the anxiety.