7 Self-Soothing Strategies to Help Manage Anxiety Spikes

When anxiety suddenly spikes, it can feel like your mind and body are hijacked. Heart racing, thoughts spiraling, muscles tight—it’s a lot to handle all at once. While these feelings can be intense, there are practical ways to calm the nervous system and steady yourself. Below are seven self-soothing strategies that many people find effective.

Grounding with Your Senses:

Anxiety often pulls your mind into the future—worrying about what might happen—or traps you in repetitive thought loops. Grounding is a way of anchoring yourself back in the present moment. The 5-4-3-2-1 method is simple and effective: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. By engaging multiple senses, you give your brain something concrete to focus on. This helps break the cycle of anxious thinking and reorients you to the safety of the here and now. Even pausing to notice everyday details—like the color of a nearby object or the sound of a clock ticking—can lower anxiety’s intensity.

Slow, Intentional Breathing:

When anxiety spikes, breathing often becomes shallow and fast. This can create a feedback loop: rapid breathing increases feelings of panic, which makes breathing feel even more out of control. Practicing intentional breathing interrupts this cycle. One reliable option is box breathing: inhale through your nose for four counts, hold for four, exhale slowly through your mouth for four, and hold again for four before the next inhale. Repeating this for several rounds helps slow your heart rate and signals your body that it is safe. If a 4 count is too strenuous, 2 or 3 is fine. Work up to a 4 count over several days if possible. Over time, practicing breathing exercises regularly can make it easier to use them quickly and effectively when anxiety strikes.

Muscle Relaxation:

Anxiety doesn’t just live in the mind—it often shows up in the body as tight shoulders, clenched jaws, or restless legs. Progressive muscle relaxation is a technique where you systematically tense and then release different muscle groups, usually starting at your feet and working up toward your head. For example, you might curl your toes tightly for five seconds, then let go and notice the difference between tension and relaxation. This exercise helps release pent-up energy, reduces physical discomfort, and teaches your body how to return to a calmer state. Practicing it regularly can also make you more aware of where you tend to hold stress, giving you more control in the moment. You can find tons of "Progressive Muscle Relaxation Guides" on Youtube, though might require some searching for what style works for you.

Temperature Change:

Sudden changes in temperature can have a surprisingly strong effect on calming the nervous system. For example, splashing cold water on your face or holding an ice cube in your hand provides a physical sensation that redirects your focus. These techniques activate the “dive reflex,” a natural calming response in the body that can slow heart rate and reduce stress. For some people, stepping outside into crisp air or placing a warm compress on tense muscles has a similar grounding effect. Experimenting with temperature shifts allows you to discover what works best for you and gives your body a physical cue to reset.

Self-Compassionate Touch:

Touch can be deeply regulating, and you don’t need another person to benefit from it. Placing a hand over your heart, crossing your arms in a light hug, or wrapping yourself in a blanket are all forms of self-soothing touch. These actions can activate the body’s parasympathetic nervous system—the part responsible for rest and relaxation. Touch is a way of sending yourself the message, “I am safe, I am cared for.” This might sound simple, but small gestures like this can create a noticeable shift when anxiety feels overwhelming. If you find it helpful, you might also combine touch with gentle affirmations, such as silently repeating “This feeling will pass.”

Calming Movement:

Anxiety often floods the body with extra energy, which can leave you feeling jittery, restless, or on edge. Gentle movement helps release this buildup in a healthy way. A short walk, a few yoga stretches, or even standing up and shaking out your arms can make a difference. Movement doesn’t need to be strenuous—sometimes slower, intentional actions are more effective than vigorous exercise in calming the body. Beyond the physical release, movement can also reestablish a sense of control and rhythm, which can be especially important when anxiety feels chaotic.

Guided Imagery:

The mind responds strongly to images, whether real or imagined. Guided imagery involves picturing a safe or calming place in as much detail as possible. You might imagine walking along a quiet beach, hearing waves crash, feeling sand under your feet, and smelling the salty air. By engaging your senses, the visualization becomes more vivid and effective. This practice gives your brain an alternative focus and allows your body to respond as if you are truly in a peaceful environment. Apps, recordings, or scripts can guide you through imagery exercises, but you can also practice creating your own mental “safe space” to return to when needed.

Final Thought:

Self-soothing strategies don’t make anxiety disappear instantly, but they give you practical ways to ride out the waves. Practicing these skills regularly—when you’re calm as well as when you’re anxious—makes them easier to use in the moment. If you notice that anxiety spikes are frequent or interfere with daily life, connecting with a therapist can help you build a personalized plan for long-term support.