14 Magic Phrases to Instantly Calm Your Anxiety

When your mind is racing with all your stressors and fears, take a deep breath and repeat one of these sayings. Find one that feels true to you, so that you can get back to a calm state.

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Take a cue from Nike

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Get past your current state by being proactive. Even if it doesn’t have the perfect outcome, at least you’re moving away from the anxiety of trying to figure out your next step. “There’s no wrong decision, as long as you do something to move out of deliberation mode,” says Debra Kissen, PhD, MHSA, clinical director of Light on Anxiety Treatment Center. “Stop trying to find the perfect solution and just take some movement forward, even if it’s an imperfect step forward.” Try one of these home remedies for anxiety to get relief.

Give yourself a reality check

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Remind yourself that although anxiety is unpleasant, you’re in no physical danger when your emotions are taking over. “In a moment of anxiety, especially with panic disorder, people feel like ‘I’m not going to survive this. This is not OK to feel this way,’” Dr. Kissen says. “It’s not fun, but it’s not dangerous.” Look out for these signs you're headed for a nervous breakdown.

Go for gratitude

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Take a moment to appreciate your good health, loving family, or stable job. Your brain can’t experience stress and gratitude at the same time, so it’s an effective way to change your mindset says Heidi Hanna, PhD, author of Stressaholic: 5 Steps to Transform Your Relationship with Stress. “When you feel stressed or brain fog, if you can shift to a place of expressing gratitude for something in life, that immediately starts to shift into a more restorative state,” she says. “If your mind wanders, go back to feeling grateful.” Check out what happens to your brain when you're stressed.

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Practice mindfulness

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This can help you stay in the moment, rather than stressing out about all your worries and regrets. Notice your thoughts and sensations as they come, and shift them back to what’s happening in the present moment. Focusing on your watching your kids or washing the dishes will keep your thoughts in a more bearable state. “It’s having the ability to redirect them—rather than getting totally caught up in rumination—and putting your attention to whatever the current moment has,” says Dr. Kissen.

Give in

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When you feel overwhelmed by things you can’t control—like gridlocked traffic or your boss’s mood—accept that bad things happen and give yourself up to the course of the day. “It’s the nicest thing because you’re not trying to manage anything anymore,” says Kathleen Hall, PhD, DMin, founder and CEO of Mindful Living Network and The Stress Institute. “It’s like hitting the delete button.” Try one of these mental tricks that make traffic go by faster.

It will go away

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When you’re feeling completely overwhelmed, remind yourself that anxiety is fleeting. “When you are chronically stressed, it can feel like you are drowning in problems and are barely staying afloat,” says Aarti Gupta, PsyD, clinical director of anxiety and family therapy center TherapyNest. “Reminding yourself that the stressor is not permanent can provide peace of mind and grant the energy required to tackle the problem and explore viable solutions.” Here's how naturally calm people avoid stress.

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Give yourself a pep talk

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By referring to yourself in the second person, it’s like you’re calling in a team of family members, mentors, and other loved ones to remind you that you’re not alone. “When you say ‘I can do it,’ it stresses you out a little bit because you’re alone,” Dr. Hall says. “Second-person works because you’re calling yourself to action.”

Focus on "enough"

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Say the first part while taking in a big gulp of air, and follow with the second one as you exhale. The stress response often starts when people feel like they don’t have the resources to deal with the demands being put on them, says Dr. Hanna. “People are constantly told they’re not enough. We need to buy more or do more to be enough, to have enough,” she says. “It’s letting go and relaxing in the moment, saying ‘I’m exactly where I’m supposed to be in this moment.’” Check out these ways to treat anxiety without medication.

Recognize your panic

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By definition, anxiety means you’re feeling overwhelmed by a stressor, even when you’re in no immediate danger. “It’s like being in a building with a fire alarm going off, but there’s no fire,” says Dr. Kissen. Calm yourself down by recognizing that there’s no need to panic. Look out for these silent signs stress is making you sick.

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Fact-check yourself

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Say you’re walking up to a party and don’t think you can handle a crowd, or are about to make a speech when you’re prone to stage fright. Empower yourself with a reminder that your fears don’t define you. “If you explore your history, chances are you had that feeling a million times, and that situation ended up being OK,” says Dr. Kissen. Don't miss these tricks for calming social anxiety.

Go for positivity

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Sub out “loving” for any word that you feel describes you when you’re being your best self. Now close your eyes and think about how it feels when you’re embodying that trait, says Dr. Hanna. Use those values and feelings to guide you before you start your day so that you can react in a way you’re proud of. “We get so focused on needing to do stuff all the time that we forget how we want to be,” says Dr. Hanna. If you’re having trouble thinking of a word, consider the compliments you’d like to hear from others. That mindset will help you figure out what matters most to you, she says.

Think about the upside

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“Every obstacle is an opportunity,” says Dr. Hall. Try to see your problems as a chance for you to learn and grow, rather than focusing on the potential negative outcomes.

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Embrace your emotions

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Don’t let anxiety debilitate you. Attend a football game or go on a date, even if you have to take a bit of anxiety along with the ride. “As I’m waiting to not feel uncomfortable or out of danger, I’m not living life to its fullest,” says Dr. Kissen. “You don’t need to be anxiety-free to live.”

Be defiant

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When anxiety is keeping you away from a social activity or important presentation, put yourself back in control by doing the opposite of what your mind is trying to convince you. “You’ll win, and anxiety will lose,” says Dr. Kissen.


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