6 effective techniques to help beat anxiety
Here are six science-back techniques that may sound unusual, but that's exactly why they work.
Chewing gum
It sounds silly, but multiple studies have found that chewing gum lowers cortisol levels and reduces anxious thoughts. The repetitive motion mimics eating — something we only do in safe environments — signalling to your brain that everything's okay.
Look left and right
Neuroscientists that moving your eyes from side to side for 30 seconds while thinking about what's stressing you out helps the brain reprocess emotions more calmly. This mimics EMDR (Eye Movement Desensitisation and Reprocessing), a therapy used in trauma treatment.
Bite a lemon
It may be crazy but psychologists state that strong, unexpected sensory input (like biting into a lemon) can interrupt anxious thought loops by shifting the brain's focus from emotional to sensory processing. It is essentially a shock to the system but in a good way. Don't worry, this includes any other citrus fruit or even a sour candy!
Odd textures
Hold onto something — anything — that has a rough, soft, or bumpy texture as a grounding technique. It will engage your senses and help interrupt spiralling thoughts (your Labubu would do).
Splash your face
This isn't just TikTok wellness fluff. The "Mammalian Dive Reflex" is triggered when your face hits cold water, slowing your heart rate and calming the nervous system. So splashing your face with ice cold water for as littleas 10 seconds can jolt your body out of panic mode.
Five things backwards
Name five things you see — but backwards. Doing it backwards activates your prefrontal cortex, the rational, decision-making part of your brain. Instead of naming "5 things you see," name them in reverse alphabetical order or describe each in detail. This forces your brain to focus and kicks it out of the fear loop.
These tricks aren't about pretending everything is fine.
They're about giving your brain a moment to reset — interrupting the spiral long enough to breathe, think, and move forward.
Sometimes, that's all you need.
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