At Evolution Wellness in Wilmington, NC, we understand how overwhelming anxiety can feel—especially for busy women juggling careers, relationships, and everything in between. That’s why we’ve put together this list of therapist-approved techniques that focus on how to calm anxiety and ways to reduce anxiety quickly, so you can hit pause and find your footing—right when you need it most.
Let’s be real—anxiety doesn’t always show up with a polite warning. Sometimes it barges in uninvited while you’re in the middle of a Zoom call, stuck in traffic, or staring at the ceiling at 2 a.m. wondering if you remembered to send that email (you probably did).
1. Breathe Like You Mean It
Deep breathing is more than just a wellness buzzword—it’s one of the fastest ways to interrupt anxious thoughts. Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times. It literally tells your nervous system, “We’re okay.”
2. Move Your Body (Even a Little Bit)
You don’t have to crush a workout to feel better. A 5-minute walk around the block, dancing to one song, or stretching at your desk can reduce cortisol and improve your mood fast.
3. Name What You’re Feeling
Sometimes, just saying “I’m feeling anxious because I’m overwhelmed” can take the edge off. Naming your emotions helps your brain process them more effectively.
4. Run Cold Water Over Your Hands
Sounds weird—but trust us. Cold water activates your parasympathetic nervous system, helping your body shift out of “fight or flight” mode.
5. Use the 5-4-3-2-1 Grounding Technique
This simple mindfulness tool helps anchor you in the present:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
It’s a go-to for clients at our Wilmington office who need quick anxiety relief.
6. Talk to Someone You Trust
Call a friend. Text your sister. Message your therapist. Sharing what you’re feeling can help you feel less alone—and more supported.
7. Change Your Scenery
Go outside. Switch rooms. Even turning your chair in a different direction can disrupt anxious thought patterns and give you a mental reset.
8. Repeat a Calming Phrase
Try a simple mantra like “I am safe,” “This feeling will pass,” or “I can handle this.” Repeating a comforting phrase helps shift your focus and rewire anxious thinking.
9. Put Your Phone on Do Not Disturb
We know—it’s hard. But taking a short break from notifications, emails, and doomscrolling can give your brain the breathing room it needs.
10. Remind Yourself: You’re Doing Your Best
Because you are. Anxiety often feeds on perfectionism. Remind yourself that it’s okay to show up as you are, not just when you’re “on top of it all.”
When Quick Fixes Aren’t Enough
While these are great ways to reduce anxiety quickly, long-term relief usually takes more than a breathing exercise or a good playlist. Therapy offers a safe space to explore where your anxiety is coming from—and how to manage it in a sustainable, personalized way.
At Evolution Wellness, our team of licensed therapists works with women across Wilmington, NC and beyond (hello, telehealth!) to untangle the stress, overwhelm, and past experiences that contribute to anxiety. Whether you’re new to therapy or picking it back up, we’re here when you’re ready.
Ready to Feel More Like Yourself?
If you’re constantly in “survival mode,” it might be time to talk to someone. Let’s work together on long-term tools—not just temporary relief. Contact us today to schedule your first session or learn more about how we can support you.