Try coaching for free  >
Try coaching for free  >Try coaching for free  >

Change your life with coaching

Learn how to calm anxiety in 15-minutes a week

Your very own AI-powered coach is waiting...
...with your own personal AI coach to help.
Try coaching for free
No items found.

My Coaching Plan:

Our expert coaches created the following plan to help you hack your life and work:
Our expert coaches created the following plan to help 
you calm anxiety:
Reflection & Patience
Trust Your Gut Feel
Vital Wellbeing

My Coaching Plan:

Our expert coaches created the following plan to help you hack your life and work:
Trust Your Gut Feel
See the Big Picture
Goal Catcher
Start Fast!

Get started
 with our AI-coaching program, 
No items found.

How to calm anxiety (when you're freaking out)

how-to-calm-anxiety

Anxiety is a common struggle for many people. The good news is that mental health is finally becoming part of the broader well-being conversation among medical professionals and the public–which helps eliminate the stigma of mental health struggles and allows us to find ways to treat it and cope with it. 

If you struggle with anxiety, know that you are not alone. In fact, let’s take a look at some statistics that demonstrate how prevalent anxiety is in our world:

Table of contents

Surprising statistics about anxiety 

  • Anxiety disorders are the most common mental illness in the U.S. and affect 40 million adults in the U.S., or 18.% of the population, every year. [1]
  • Only 36.9% of those suffering from anxiety disorders receive treatment. [1]
  • Generalized Anxiety Disorder affects 6.8 million adults in the United States, and women are twice as likely to be affected as men. [2]
  • Nearly 50% of Americans diagnosed with depression are also diagnosed with an anxiety disorder. [2]
  • Approximately 8% of children and teenagers experience an anxiety disorder, with many symptoms developing before age 21. [2]
  • Anxiety disorders can be caused by a number of factors, including trauma, stress buildup or stress due to an illness, withdrawal from drugs or alcohol, or family history of mental health issues. [2]
  • Research has shown that many anxiety disorders are all linked to specific genes. [3]
  • Nearly 31% of adults will have an anxiety disorder within their lifetime. [4]
  • Post Traumatic Stress Disorder (PTSD) affects 7.7 million adults with women more likely to be affected than men. [4]
  • Panic disorder affects 6 million adults with women twice as likely to be affected than men. [4]

How do you define anxiety?

Before you can understand how to calm your mind from anxiety, you first need a solid grasp on what anxiety is. 

Anxiety is the mind and body’s response to something that worries or unsettles you, causing an overall feeling of tension and worry. It’s a common emotion, and many people experience anxiety during particularly stressful moments in life, such as helping a loved one with a serious illness. These stressful moments are called “triggers” and are what prompts an anxious response. 

However, anxiety can intensify and become a constant part of someone’s mind in all that they do, making it difficult to go about their daily activities. Typically when anxiety reaches this point, a person has developed an anxiety disorder. 

Let’s talk about some of the common triggers, symptoms, disorders, and questions to help you figure out how to manage anxiety. 

But first–what’s the difference between anxiety and regular stress?

From a big presentation at work to a mounting pile of laundry at home, everybody experiences stress to some degree. So, what makes stress different from anxiety

Stress is a response to something uncomfortable, such as a busy schedule or upcoming deadline. It is usually short-lived and goes away after the trigger has passed. 

Anxiety is a response to stress and is more persistent and ongoing. The cause of anxiety is also a bit more difficult to pinpoint. While you might feel stress about your busy week ahead, anxiety could show up as an intense fear of attending a work meeting or cause you to feel nauseous while you’re in meetings for weeks. An anxious reaction is a bit more severe and long-term than stress. 

What triggers anxiety?

So many things can trigger an anxious response and it largely depends on each individual. Some common triggers include: 

  • A significant life change, such as a move or a new job
  • Medications
  • Drugs or alcohol
  • Caffeine
  • Perceived pressure, such a high-stake job interview
  • Financial struggles
  • Negative thoughts
  • Trauma

Why is my anxiety so bad?

If you’re dealing with anxiety (particularly a severe form that hinders your daily life), it’s natural to wonder why things that seem so easy to other people are so difficult for you. 

The truth is that some people are more prone to anxious thoughts than others. Both genetics and life experiences can affect anxiety. Additionally, there may be current factors in your life (like some of the triggers above) that are contributing to building up your anxiety. 

What is crippling anxiety?

Crippling anxiety is when potentially high-functioning anxiety and its symptoms heighten. Someone with crippling anxiety will have anxiety present most of the time and experience symptoms so strong that they may be unable to do day-to-day tasks. As Talkspace shares, there are several common symptoms of crippling anxiety:

  • Difficulty sleeping or nightmares
  • Trouble breathing
  • Tightness in chest
  • Rapid heartbeat
  • Excessive sweating
  • Nausea
  • Dizziness
  • Racing thoughts
  • Feeling panicked or afraid
  • Feeling irritable or angry

As Talkspace continues, if someone experiences crippling anxiety, it’s possible that they have an anxiety disorder. That could include one of the following:

  • Generalized anxiety disorder (GAD): Someone who has GAD may experience constant worry or tension, even if there isn’t anything obviously wrong. People with GAD are anxious about a variety of things and may have difficulty sleeping or concentrating.
  • Panic disorder: Someone with a panic disorder experiences sudden and intense panic attacks. A panic attack is when someone experiences an overwhelming feeling of terror or dread. Many confuse panic attacks for heart attacks due to the intense physical symptoms of chest pain, sweating, and a rapid heart beat.
  • Post-traumatic stress disorder (PTSD): Someone with PTSD has usually experienced a traumatic event, such as a death of a loved one or accident. People with this disorder often will experience flashbacks of their trauma and react with a fight or flight response.
  • Phobias: Someone who has a phobia has an irrational fear of a specific situation or object. Popular phobias include a fear of flying, small spaces, blood, snakes, or a number of other things.
  • Social anxiety disorder: Someone who has social anxiety disorder will become anxious around people or social situations. People with this disorder worry others are judging them and will often avoid large groups.  

What does debilitating anxiety look like?

Debilitating anxiety is one step past crippling anxiety. While your crippling anxiety might be constant and overwhelming, you still may be able to do some of your day-to-day tasks. 

Once your anxiety reaches a point where you start to break down and are unable to think of anything else, you have reached the point of debilitating anxiety. For example, a panic attack is when anxiety becomes debilitating.

How can I calm anxiety fast?

If you’re feeling a panic attack coming on or are experiencing any of the symptoms of crippling anxiety listed above, there are a few techniques that will help you figure out how to reduce anxiety and quickly calm yourself in the moment. 

  • Accept the emotion: As you begin to feel anxious, recognize and name that feeling. As psychiatrist Dr. Daniel Sigel explains, naming an emotion out loud can actually diffuse it’s power—something he coined “name it to tame it.” Then, remind yourself that anxiety is an emotional reaction. Avoid any judgment or shame in recognizing your anxiety and allow yourself some compassion.
  • Take deep breaths: Deep breathing can help slow your racing heart rate and thoughts. Inhale deeply through the nose and exhale through the mouth. Repeat as much as you need. 
  • Be present in the moment: Anxiety is often asking the question, “what if?” and catastrophizing the possibilities. Take time to practice mindfulness and focus on the now, whether that be concentrating on your breathing, counting your fingers, or concentrating on the different sensations of the warm mug of coffee in your hands.
  • Think of something calming: If your anxiety is becoming overwhelming, center your mind on something that normally relaxes you, such as picturing the ocean or reflecting on a happy memory. 
  • Question your fears: Many times, anxiety prompts irrational fears and leads to someone imagining the worst-case scenario. If you become overwhelmed with perceived catastrophes, challenge yourself on those fears. Is this fear realistic? What is the worst that could happen? How could you handle that situation?
  • Talk positively to yourself: If you’re feeling especially anxious, you might tell yourself negative things like, “I can’t handle this,” or “I’m a mess.” These negative thoughts only pile onto your existing anxiety. Try to tell yourself positive, encouraging statements, such as, “I can do this.” 

How to treat and reduce ongoing anxiety 

If you feel you may have an anxiety disorder or that your anxiety is uncontrollable, consider taking steps to figure out how to deal with anxiety and improve your mental health in the long-term. Below are some steps you can take to start treating your anxiety: 

  • Talk to a mental health professional: Whether it be a counselor or a licensed psychiatrist or psychologist, there are professionals available to help you work through your mental health struggles. While discussing your anxiety with a stranger may sound scary, many have found therapy helpful for learning how to stop anxiety and even how to calm an anxiety attack based on their therapist’s recommendations. Professionals are equipped with strategies, exercises, and tactics that you can’t find elsewhere.
  • Consider medication: Of course, medication should only be prescribed by a healthcare professional and it’s imperative that you seek a doctor’s opinion before trying any new medications or treatments. However, it may be worth asking your therapist or doctor about potential prescriptions that could help you manage your anxiety, particularly as you figure out how to deal with crippling anxiety or debilitating anxiety (if that’s what you’re dealing with). 
  • Cut out unnecessary stress: While you shouldn’t avoid all things that give you anxiety, there are elements in your life you can eliminate that can help you cut through the white noise that’s adding to your anxiety. For example, if you’re overwhelmed by raising a family, working, and managing other outside commitments, see if you can step down from the extracurricular activities that aren’t a priority. That way, you can focus on what is important and create some time for rest to reset your mind.
  • Exercise: Moving your body has been found to help manage stress and produces endorphins in the body which can help improve overall mental health. Even something as simple as a 30-minute walk will get your blood pumping and overall reduce your anxiety.

How do you deal with uncontrollable anxiety?

Any of the above steps should help you understand how to calm down anxiety. However, everyone may have different techniques and practices that better reduce or stop anxiety. The first step to take with uncontrollable anxiety is to seek professional help. A counselor or doctor can recommend the best strategies to help you regain control of your anxiety and find a way to manage it in your life. 

The good news is anxiety is very treatable if you seek help, and many people notice an improvement in their anxiety after a few sessions with a trained professional. 

How you can help someone with anxiety 

Regardless of whether you experience anxiety yourself, it’s probable that you know someone else who struggles with it. If you notice a friend, family member, or coworker showing any of the symptoms listed above, consider these strategies to support them:

  • Listen: If someone you know has anxiety, it can be helpful just to sit and listen to what is on their mind. This can provide comfort in knowing that they have a support system and that they don’t have to face this alone.
  • Help them find resources: The best way to support someone with anxiety is to help them find ways to address their anxiety through the resources available. Whether it be finding a recommended therapist or access to mental health resources at your workplace, finding what’s available is a great step in the right direction. 
  • Set boundaries: Ultimately, it’s best to leave advice to mental health professionals. You can listen and suggest common resources that may help someone deal with anxiety, but avoid suggesting specific medications or techniques to manage anxiety. Plus, it’s important for your own mental health to set boundaries with loved ones so they don’t become too dependent on you. 

If you or someone you know is considering suicide or having suicidal thoughts, consult this list of international suicide hotlines. You can speak to someone immediately and receive the help you need. 

You never know what someone is going through

Anxiety is a common emotion and many people struggle with an anxiety disorder that can negatively affect daily life. 

There are techniques you can implement to calm your anxiety, but seeking help from a professional is the most effective and beneficial way to treat and manage ongoing anxiety. 

If you know someone who is struggling with mental health, you can help by listening, sharing mental health resources, and encouraging your loved one to consult a professional for any advice. 

Because, while stress and even anxiety can be somewhat normal parts of our daily lives, they shouldn’t be persistent emotions that hold you back from being your happiest and healthiest self. 

Learn how to calm anxiety fast with your own personal coach! Get started for free now by clicking the button at the top of this page.

Rapidly improve your work and life with fast AI coaching.

Learn how to calm anxiety in 15-minutes a week

Our programs were designed by world-renown coaches, and sessions only take 5-15 minutes. Get started for free with personalized program now by chatting in the box below:

Start personal coaching for free

Loved By:

500 Startups
SAP
Atlasssian
Verizon
Canva
KPMG
Techsauce
ZOHO

My Coaching Plan:

Our expert coaches have designed hyper-effective programs that will help 

you improve your mental health, wellbeing, productivity, leadership and more.

Our expert coaches have designed hyper-effective programs that will help 

you learn how to calm anxiety in 15-minutes a week

Coach Marlee (your amazing AI-powered personal coach) will analyse your unique traits and goals to let you know which program to start with (and if there are any you should skip)!

Your recommended programs include:

Reflection & Patience

Develop ‘step back’ mastery for increased self-awareness and developing mindsets and tools for constant improvement. Reflection and patience is core to consolidating learning, development, strategic thinking, recharging and living an authentic and meaningful life.

5 - 15 minutes
 per session
8 weeks
Show more programs
Hide

Trust Your Gut Feel

Explore, strengthen and stand by what you believe in at work and in life. Trust in your ‘gut feel’ and point of view is especially helpful for influencing, starting your own business, having your personal needs met and for living an authentic and meaningful life.

5 - 15 minutes
 per session
8 weeks

Vital Wellbeing

In this high impact nine week program Coach Marlee will help you to increase your energy, vitality and general wellbeing while also helping you to break through self sabotage and develop life long skills for emotional resilience and self-esteem. Enjoy weekly cutting edge science backed wellbeing resources from both Marlee and our wellbeing partner Blisspot.

5 - 15 minutes
 per session
8 weeks

My Coaching Plan:

Our expert coaches have designed hyper-effective programs that will help you improve your mental health, wellbeing, productivity, leadership and more.

Coach Marlee (your amazing AI-powered personal coach) will analyse your unique traits and goals to let you know which program to start with (and if there are any you should skip)!

Your recommended programs include:

Vital Wellbeing

In this high impact nine week program Coach Marlee will help you to increase your energy, vitality and general wellbeing while also helping you to break through self sabotage and develop life long skills for emotional resilience and self-esteem. Enjoy weekly cutting edge science backed wellbeing resources from both Marlee and our wellbeing partner Blisspot.

5 - 15 minutes
 per session
2 sessions per week
Show more programs
Hide

Attention to Detail

Impress yourself and others with your attention to detail! Develop a genuine appreciation, energy and stamina for detailed thinking to execute your vision, measure performance in yourself and others while also accelerating your ability to learn and change.

5 - 15 minutes
 per session
2 sessions per week

Personal Power

In this high impact eight week program Coach Marlee will help you increase your comfort and confidence to be in positions of influence and leadership, navigate organizational politics and also help you develop greater confidence to compete and influence at the top of your industry or field.

5 - 15 minutes
 per session
2 sessions per week

Multiply Your Impact

Multiply your impact by embracing the experience and genius within others. During this eight week program Coach Marlee will help you to develop a genuine appreciation for experimentation and data and a willingness to empower the opinions, feedback and insights within your team and others in your life.

5 - 15 minutes
 per session
2 sessions per week

Trust Your Gut Feel

Explore, strengthen and stand by what you believe in at work and in life. Trust in your ‘gut feel’ and point of view is especially helpful for influencing, starting your own business, having your personal needs met and for living an authentic and meaningful life.

5 - 15 minutes
 per session
2 sessions per week

Big Picture Thinker

Inspire yourself and others to see the bigger picture! Increase your comfort and use of abstract and strategic thinking to gain a broader perspective in work and life. Big picture thinking is key in communication, leadership, businesses, selling, marketing, and situations where you need to get the gist of things quickly.

5 - 15 minutes
 per session
2 sessions per week

Reflection & Patience

Develop ‘step back’ mastery for increased self-awareness and developing mindsets and tools for constant improvement. Reflection and patience is core to consolidating learning, development, strategic thinking, recharging and living an authentic and meaningful life.

5 - 15 minutes
 per session
2 sessions per week

Start Fast

Close the gap between your great ideas and starting them. Energy and drive for starting is key for inventing new things, starting businesses, selling, marketing, socializing or in situations where you need to think on your feet.

5 - 15 minutes
 per session
2 sessions per week

Increase EQ

Explore, develop or strengthen your emotional intelligence (EQ). Awareness of your and others’ emotions is at the heart of influencing, ‘reading people’, impactful communication, deep relating and authentic connection at work and in life.

5 - 15 minutes
 per session
2 sessions per week

Goal Catcher

Inspire yourself and others to see and achieve grand visions and goals. A focus on goals is especially helpful for inspirational leaders, starting your own business, impactful communication, or for achieving awesome outcomes at work and in life.

5 - 15 minutes
 per session
2 sessions per week

Recommended program for you:

No items found.

Coach Marlee (your amazing AI-powered personal coach) will analyse your unique traits and goals to personalize the program so you see results as quickly as possible.

No items found.

Testimonials

This is some text inside of a div block.

“I’ve always found it daunting to be a leader, I have never sought out to be the one in charge. The positions have always found me. I now have new confidence. I especially like the concept of leadership through context. Very empowering”.

This is some text inside of a div block.

“The only way to move ahead is to work out the next action and then schedule a time to do it!”

Show more testimonials
Hide
This is some text inside of a div block.

“I learned to be organised and to have clarity of my target”

This is some text inside of a div block.

“Marlee helped me to work on my self-belief”

This is some text inside of a div block.

"The changes I made with Marlee, had an immediate impact in the relationship dynamic I was working on in the program"

This is some text inside of a div block.

“This wellbeing program blew my expectations. At first I thought the program was just going to help me with weight loss, but as I went through, I got so much more. This program has helped me shift my entire thinking and attitudes about myself, helping me to prioritize my health and wellbeing. I feel amazing!”

This is some text inside of a div block.

"Marlee really helped me to understand how to cue in on body language and tone when speaking with others, in order to connect on a deeper level"

This is some text inside of a div block.

“I’ve always found it daunting to be a leader, I have never sought out to be the one in charge. The positions have always found me. I now have new confidence. I especially like the concept of leadership through context. Very empowering”.

Meet the world’s first A.I. Coach!

Get started for free with personal (or team) coaching.

Programs are designed by world-renowned coaches & delivered by our incredible (AI-powered) Coach Marlee.

Sessions take just a few minutes and are 100% personalized to fit your unique traits and goals.

Hack your life & work

Subscribe to our newsletter for free access to the latest research and expert tips on Mental Health, Wellbeing, Leadership, Career Skills, Team Building & more!

Bring out the best in your team

Our tools are trusted by teams like Canva to help improve:

Wellbeing
Performance
Team Dynamics
Hiring Top Talent

Hack your wellbeing, productivity and goals

. . . with personal (or team) coaching!

Programs are created by expert coaches & delivered by our incredible A.I. Coach Marlee. Sessions only take 5-15 minutes and are 100% personalized to fit your unique traits and goals.
Start personal coaching for freeStart personal coaching for freeStart personal coaching for free
^ Swipe up to chat with your AI coach!
v  CLOSE