How To Overcome Fear And Anxiety In 30 Seconds

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13+ Quick Relief Techniques Plus Longer Term Anxiety Management

 

If you’ve ever felt like fear and anxiety are gatecrashing your heart-centred journey, you’re not alone. Imagine them as a pair of untrained guard dogs—they bark at every little noise, real or imagined, leaving you on edge and exhausted. Whether you’re leading a team, running your own business, or simply trying to live your purpose, these emotions can feel like they’re holding the reins.

But guess what? You can show these unwelcome guests the door! In this blog, we’ll explore actionable steps to overcome fear and anxiety. We'll dive into quick relief techniques, long-term strategies, and everything in between to help you reclaim your peace and purpose.

 

Why This Matters: The Relevance of Overcoming Fear and Anxiety Now

 

In today’s world, especially as entrepreneurs and leaders, the stakes are high. We’re expected to innovate, make critical decisions, and balance our personal lives—all while maintaining a positive, inspired outlook. Fear and anxiety can even be caused by this pressure. And they can sabotage our progress. 

But by learning to manage these emotions, you’re not just surviving; you’re thriving, leading with clarity and confidence. So, let’s dive into how you can reclaim your power and transform these emotions into energy for growth.

 

Understanding Fear and Anxiety: The First Step Towards Mastery

 

Fear and anxiety are natural, protective responses to perceived threats, designed to keep us safe. Fear usually responds to immediate danger, while anxiety is often linked to future worries. 

These feelings can manifest physically and mentally, clouding our thoughts and judgement. Recognising the symptoms of fear and anxiety is crucial in managing them. 

You might experience a rapid heartbeat, restlessness, difficulty concentrating, or sleep problems. Understanding and acknowledging these emotions is the first step towards managing them effectively.

 

Recognising Triggers: Know Thy Enemy

 

The best way to get through an emotion is to let yourself feel it. Then it’s helpful if you know what triggers the emotional charge. This can be the way someone looks at you, the space you’re in, even smells, sensations, or thoughts.

Identifying what triggers your feelings—stressful events, health concerns, financial worries, social situations—can help you handle them better. By knowing your triggers, you’re prepared and you can develop strategies to manage their impact. 

 

13+ Quick Techniques: Tried And Tested Anxiety Relief Exercises

 

Sometimes, fear and anxiety hit hard and fast. When you need immediate relief, these quick techniques can help you regain control and calm your mind. I don’t only recommend these to my clients, I’ve tried them all myself in various situations in my life. 

You can say that I even stress-tested some of them at a theme park (fun fact: I used to be terrified of roller coasters!)

So I find myself at the top of the ‘Detonator’ at Thorpe Park. That's a 100ft drop tower thrill ride! Absolutely hate it. I’m not sure when I'll be dropped, it feels like AGES at the top and I feel a panic rising like never before.

I try counting my breath but can't think and count and panic more. Luckily, I manage to stop the imminent panic attack with a focus on the REAL world: list 3 things I can see, 3 things I can hear, etc. It works. 

Ready to have a go yourself? You’ll find all the techniques below for you to try. I hope you find techniques that resonate with you in various uneasy situations (stressful kids, frightened on a plane, terrified of a presentation, sweating asking for a raise, scared to go down into the basement, and so on).

 

1. The 5-4-3-2-1 Grounding Technique

This method is a lifesaver for those sudden moments of anxiety. It grounds you in the present by engaging your senses:

  1. Five things you can see: Look around and name five objects.
  2. Four things you can touch: Feel four different textures.
  3. Three things you can hear: Listen for three distinct sounds.
  4. Two things you can smell: Notice two scents around you.
  5. One thing you can taste: Focus on any lingering taste or take a sip of something.

  

2. Box Breathing: Control Your Breath, Calm Your Mind

Breathing is a powerful tool to regulate your nervous system. Try this simple technique, it's powerful to center you in the moment when you're gearing up for something.

  1. Inhale deeply for 4 counts.
  2. Hold your breath for 4 counts.
  3. Exhale slowly for 4 counts.
  4. Pause for 4 counts before inhaling again.
  5. Repeat this cycle a few times to feel stable and grounded. 

 

3. The 3-3-3 Rule: Break the Cycle of Anxiety

Refocus your attention quickly:

  1. Identify three things you see.
  2. Acknowledge three sounds you hear.
  3. Move three parts of your body (e.g., toes, fingers, neck).

 

4. STOP Technique: Pause and Reset

Use this to interrupt anxious thoughts:

  1. Stop: Pause whatever you’re doing.
  2. Take a Breath: Deep and slow. Focus on the out breath.
  3. Observe: Notice what’s happening in your mind and body.
  4. Proceed: Continue with a clearer, calmer perspective.

 

5. Butterfly Hug: Self-Soothing in Action

Cross your arms over your chest and tap your shoulders alternately. This technique, often used in EMDR therapy, can help calm your nervous system and provide immediate relief.

 

6. Tapping (EFT): Tap into Calm

Stimulate key acupressure points while affirming positive statements. For example, tap on the top of your head, under your eyes, and on your collarbone while repeating, “Even though I feel anxious, I deeply and completely accept myself.”

 

7. Power Pose: Stand Tall and Conquer

Strike a confident pose—arms on hips and elbow open, chest open, chin up. Stand or sit in this position for 1-2 minutes. Research suggests this can increase feelings of confidence and reduce anxiety.

 

8. Ice Cube Trick: Shock Your System

Hold an ice cube in your hand or place it on your wrist. The intense cold distracts from anxious thoughts, bringing your focus back to the physical realm.

 

9. Essential Oils: Inhale Calmness

Use calming essential oils like lavender or chamomile. Inhale deeply or rub a drop on your wrists to soothe your mind. If you keep doing this you’re going to create a calming anchor as the scent will soon trigger a relaxation response for you.

 

10. Physical Pressure: Apply and Release

Press firmly on areas like your shoulders or temples. This can have a calming effect and reduce anxiety symptoms.

 

11. Visual Anchors: Focus Your Gaze

Disrupt anxious thoughts with visual focus:

  • Eye Movement: Rapidly shift your gaze from left to right for 30 seconds.
  • Focus on a Fixed Object: Find something nearby and study it intently, describing it in detail to yourself.

 

12. Quick Thought Reframe: Challenge Negativity

Ask yourself:

  1. “Is this thought realistic?”
  2. “What’s the evidence for and against it?”
  3. “What’s a more balanced perspective?”

 

13. Worry Time: Schedule Your Worries

Allocate a specific time each day to worry. If an anxious thought arises, acknowledge it, and remind yourself you’ll address it during your ‘worry period’ later.

 

14. Physical Activity: Move to Reduce Anxiety

Movement releases endorphins, which are natural mood boosters. Whether it’s a brisk walk, yoga, or a quick dance session, find what you enjoy and make it a regular part of your routine.

  • Mindful Walking: Pay attention to the sensation of your feet hitting the ground with each step.
  • Slow Down: Move at snail's pace. Mind and body are connected and a slow pace will soon affect racing thoughts.
  • Marching On The Spot: this has been proven to balance the two hemispheres of your brain. 

 

15. In the Moment Mindfulness Techniques: Stay Grounded in the Now

  • Body Scan: Slowly focus on different parts of your body, releasing tension as you go. Breathe out as you let go of the tension. Doing this will calm your nervous system.
  • Loving-Kindness Meditation: Send thoughts of goodwill and compassion to yourself and others, soothing your mind and heart.
  • Gratitude: Instead of chasing the anxious thought, direct your attention to gratitude.

 

16. Creative Distraction Techniques: Engage Your Inner Artist 

Creativity can be a powerful tool for managing anxiety. It provides a mental break and allows you to express emotions constructively.

  • Sketch or Jot Down Your Feelings: When anxiety strikes, grab a notebook and quickly sketch or write down your thoughts and feelings. This act can release pent-up emotions and provide a mental reset.
  • Hum, Whistle or Sing: Tune into Calmness: Hum or sing your favourite tune. The vibrations can have a calming effect on your vagus nerve, helping you shift your focus from anxiety to a more relaxed state. 

 

Long-Term Strategies for Sustainable Anxiety Management

 

Quick fixes are great, but for lasting relief, consider integrating long-term strategies into your lifestyle. These changes might not provide immediate relief, but they help build resilience over time.

 

Creating a Meditation Practice: Make It a Daily Ritual

Mindfulness and meditation are like the secret sauce for managing anxiety. They anchor you in the present, helping you break free from the grip of anxious thoughts and reconnect with your inner calm. they are most effective when practised consistently. Start small. Even a few minutes a day can make a difference. Use guided meditations such as this one to help you get started. Over time, extend your practice as it becomes a natural part of your routine.  

 

Balanced Diet: Fuel Your Body and Mind

Nutrition plays a vital role in mental health. Incorporate foods rich in omega-3 fatty acids (like salmon and flaxseeds) and tryptophan (like turkey and bananas) to support brain health and reduce anxiety.

 

Exercise: Make Movement a Habit

Regular physical activity can be a game-changer. Aim for at least 30 minutes of moderate exercise most days, combining aerobic exercises, strength training, and mind-body practices like yoga.

 

Sleep Hygiene: Prioritise Rest

Lack of sleep can exacerbate anxiety. Create a calming bedtime routine and stick to a consistent sleep schedule. Limit screen time before bed and create a restful environment.

 

Building a Support Network: Don’t Go It Alone

 

As heart-centred entrepreneurs and leaders, you’re often seen as the ones providing support. But remember, it’s okay to seek help too. Surround yourself with supportive people and resources.

 

Finding Your Support Team

Connect with friends, family, and professionals who understand and support your journey. Join support groups or networks of like-minded individuals who can provide encouragement and share their experiences. 

 

Professional Help: Embrace Therapy and Counseling

Sometimes, the best step towards overcoming anxiety is seeking professional help. Therapies like Cognitive-Behavioral Therapy (CBT) can equip you with tools to manage anxiety effectively. In some cases, medication may also be recommended by a healthcare provider. I'm a qualified cognitive behavioural hypnotherapist and specialise in anxiety and confidence. Please reach out if you have any questions, I'm here for you and have helped many clients overcome fears and obstacles. Email [email protected] and I will get back to you.

 

Embracing a Positive Mindset: The Power of Optimism

A positive mindset can transform how you handle fear and anxiety. It’s about focusing on possibilities, not problems, and celebrating even the smallest victories.

 

Affirmations and Visualization: Reinforce Positivity

Use affirmations to shift your mindset. Repeat statements like “I am capable,” “I am in control,” or “I am safe.” Visualisation techniques can also help you picture positive outcomes, reinforcing a sense of confidence and calm.

 

Celebrate Small Victories: Acknowledge Your Progress

Every step you take towards managing fear and anxiety is worth celebrating. Recognize your progress, no matter how small. Each victory builds confidence and motivation to keep moving forward.

 

Prayer to Overcome Anxiety and Fear: A Spiritual Anchor

For those who find comfort in spirituality, prayer can be a powerful tool. It provides a sense of connection and reassurance. Create your own prayer or mantra to repeat during stressful times. It could be as simple as “I am safe,” “I am guided,” or “I trust the process.”

Bringing It All Together: Your Journey to Empowerment

Overcoming fear and anxiety is not about eliminating these emotions completely. It’s about learning to navigate them, transforming them into opportunities for growth and empowerment. By integrating these strategies into your life, you can lead with clarity, confidence, and a heart full of purpose.

Remember, this journey is uniquely yours. Embrace the process, trust in your resilience, and keep moving forward. You’ve got this, and the world needs your light and leadership now more than ever.

Here’s to a life where fear and anxiety no longer hold the reins. You’re in control, and you’re ready to thrive.

With love and support,

Gwen

 

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