Anxiety What to Do: Concrete Answers and Immediate Solutions

"Anxiety what to do?" This urgent question echoes in your mind when anxiety overwhelms you, when your heart races, when your thoughts spiral and you desperately seek an immediate way out. If you're here, it's probably because you're experiencing a difficult moment and need concrete answers, now, not long theoretical discussions. Whether you're a student dealing with exam stress and academic pressure or anyone facing anxiety, if you're feeling the need to talk to someone about your anxiety, know that support is available 24/7.

In this article, we'll explore together practical and actionable answers to this question "anxiety what to do," organized by urgency: what you can do in the moment, today, this week, and longer-term. Whether you're experiencing a one-time crisis or anxiety that's settling in, you'll find solutions adapted to your situation here.

Anxiety What to Do Immediately: First Actions

When anxiety is at its peak and you need quick relief, here's what you can do now.

1. Ground Yourself in the Present Moment with the 5-4-3-2-1 Technique

Anxiety projects you into a catastrophic future. This technique brings you back here and now in seconds.

Identify:

5 things you see around you (mentally describe them in detail)
4 things you can touch (note textures, temperatures)
3 sounds you hear (near and far)
2 smells you notice (or would like to smell)
1 taste in your mouth

Result: In 60 seconds, your mind leaves the anxious spiral and reconnects to immediate reality, generally less terrifying than your thoughts.

2. Breathe with the 4-7-8 Method

This technique, developed by Dr. Andrew Weil, quickly activates your parasympathetic nervous system (the "calm" mode).

How to do it:

Exhale completely through your mouth
Close your mouth, inhale through nose counting to 4
Hold your breath counting to 7
Exhale completely through mouth counting to 8
Repeat this cycle minimum 4 times

Why it works: This breathing forces your body to slow down, reduces cortisol, and signals to your brain that there's no immediate danger.

Simple variant: If 4-7-8 is too complex, just do: slowly inhale through nose (5 seconds), slowly exhale through mouth (5 seconds), repeat 10 times.

This approach is part of techniques to effectively fight anxiety.

3. Move Your Body to Evacuate Adrenaline

Anxiety prepares your body for action (fight or flight). Give it what it expects.

Immediate actions (5-10 minutes):

Go out for a brisk walk (even just around the block)
Go up and down stairs
Do 20 jumping jacks or burpees
Dance energetically to a song you like
Run in place for 2 minutes

Effect: Movement burns accumulated adrenaline and cortisol, releases endorphins, and restores a feeling of control.

4. Talk About What You Feel (Even Out Loud)

Naming what's happening immediately decreases its intensity.

To yourself: "I notice I'm feeling anxiety right now. My heart is beating fast. It's uncomfortable but not dangerous. It will pass."

To someone: Call or send a message to a trusted person. Sometimes simply saying "I'm feeling anxious right now, can I talk to you for a few minutes?" brings immense relief.

Write: If no one is available, write in a journal everything going through your head, unfiltered, for 5-10 minutes. Externalizing on paper frees your mind.

5. Use Cold Water for a Physiological Reset

Cold water activates the vagus nerve and interrupts the panic reaction.

Options:

Run your wrists under cold water for 30 seconds
Splash your face with cold water
Take a cold shower (start warm, progressively cool down)
Plunge your face in a bowl of cold water for 10 seconds

Caution: If you have heart problems, consult your doctor before using this technique.

Anxiety What to Do Today: Actions for the Day

Once the acute crisis has passed or if your anxiety is more diffuse, here's what you can do starting today.

Establish a Reassuring Structure

Anxiety thrives in chaos. Structure reassures your nervous system.

Plan for today:

Note 3 priorities: What really needs to be done today? (Not 15 things, just 3)
Schedule breaks: Every 90 minutes, 10 minutes of non-negotiable break
Set an end time: Define when your "productive" day ends
Plan time for anxiety: 15 minutes dedicated to "consciously worrying" (rather than letting anxiety invade your whole day)

Practice a "Flow" Activity

Flow (state of total absorption) is the opposite of anxiety.

Flow-creating activities:

Creative: drawing, painting, playing an instrument, writing
Manual: gardening, cooking, crafting, knitting
Physical: sports, yoga, dancing
Intellectual: puzzles, sudoku, immersive reading

Choose an activity that absorbs you enough for your mind to exit the anxious loop, but that isn't too stressful in itself.

Duration: Minimum 30 minutes to allow flow to set in.

Limit Stimulants and Stabilize Your Blood Sugar

Your anxiety can be amplified by what you consume.

Today:

Caffeine: Limit to 1-2 coffees and not after 2pm (caffeine worsens anxiety)
Sugar: Avoid blood sugar spikes and crashes (prefer complex carbohydrates)
Hydration: Drink 1.5-2L of water (dehydration increases anxiety)
Regular meals: Don't skip meals (hunger can trigger anxiety-like symptoms)

Anti-anxiety foods to favor:

Bananas (magnesium, tryptophan)
Almonds (magnesium)
Dark chocolate 70%+ (moderately)
Calming teas (chamomile, passionflower, linden)

Disconnect from Digital Stress Sources

Social media, anxiogenic news and constant notifications fuel anxiety.

Actions today:

Disable all non-essential notifications
Limit your social media time (use built-in timers)
Avoid anxiogenic news (you don't need 10 articles about the same disasters)
Put your phone in airplane mode during important moments

Challenge: Try one "screen-free hour" and observe the impact on your anxiety level.

Connect with Someone (Without Talking About Your Anxiety)

Paradoxically, sometimes the best thing to do when you're anxious isn't to talk about your anxiety, but to authentically connect with someone.

Ideas:

Call a friend to talk about their news
Suggest coffee or a walk with a loved one
Send an encouraging message to someone who matters to you
Smile and say hello to your neighbors

Effect: Human connection releases oxytocin which counteracts cortisol. You exit your head and your preoccupation.

Anxiety What to Do This Week: Building Protective Habits

If your anxiety isn't one-time but tends to return, here's what you can put in place this week.

Day 1-2: Keep an Anxiety Journal

To better manage your anxiety, you must first understand it.

Each day, note:

Anxiety level: 1-10, several times per day
Triggers: What happened just before?
Thoughts: What do you tell yourself when anxious?
Physical symptoms: Where do you feel anxiety in your body?
What helps: What reduces your anxiety?

After 2 days, you'll start seeing patterns that will guide you toward the most suitable solutions for you.

Day 3-4: Establish a Sleep Routine

Anxiety and sleep disorders form a vicious circle that must be broken.

Action plan:

D3: Set a regular bedtime (even on weekends)
D3: Cut screens 1 hour before bed
D4: Create a calming routine (reading, herbal tea, relaxation)
D4: Optimize your environment (darkness, coolness, silence)

Goal: 7-8 hours of regular sleep. Effects on your anxiety will be visible from the following week.

Day 5-6: Start a Daily Calm Practice

Choose ONE practice and commit to doing it these two days (and ideally continuing).

Options:

Meditation: 10 minutes guided in the morning (apps: Headspace, Calm)
Breathing: 5 minutes of cardiac coherence, 3x per day
Yoga: 15 minutes of gentle yoga or stretches
Walking: 20 minutes mindfully in nature
Writing: 10 minutes of free journaling each evening

Important: Regularity > Duration. Better 5 daily minutes than 30 minutes once a week.

Day 7: Plan for Pleasure

Anxiety makes you forget what feels good. Intentionally reintroduce pleasure.

Make a list:

5 small things that please you (good coffee, a song, a call to a friend)
3 medium activities (a movie, a hobby, a restaurant)
1 big thing to anticipate with pleasure (trip, event, project)

Schedule in your calendar at least one small pleasant thing per day next week and one medium activity for the weekend.

Why: Positive anticipation counteracts the negative anticipation of anxiety.

Anxiety What to Do Medium/Long-Term: Lasting Solutions

If your anxiety is recurrent or chronic, these longer-term solutions are essential.

Consult a Specialized Professional

Persistent anxiety deserves professional help. It's not failure, it's an intelligent approach.

When to consult:

Your anxiety interferes with daily life (work, relationships, activities)
You've tried self-management without lasting success
You develop avoidance behaviors that limit your life
Anxiety transforms into persistent anxiety
You turn to alcohol or other substances to cope

Who to consult:

CBT psychologist: Cognitive-behavioral therapy, the most validated approach for anxiety
Psychiatrist: If medications necessary in complement to therapy
MBSR programs: Mindfulness-based stress reduction
Support groups: Sharing with other anxious people

For more information, see our guide on what to do for stress which also applies to anxiety.

Identify and Modify Your Anxious Thought Patterns

Anxiety is often fueled by dysfunctional thought patterns you can learn to modify.

Typical anxious thoughts:

Catastrophizing: "It's going to be a disaster"
Overgeneralizing: "It always goes wrong"
Mind reading: "They think I'm useless"
Negative prediction: "I'm going to fail"
All or nothing: "If it's not perfect, it's failure"

How to challenge them:

Identify the automatic thought
Question: "What real evidence do I have?"
Alternative: "What more realistic interpretation?"
Action: "What can I concretely do?"

Example:

Thought: "This presentation is going to be a disaster"
Evidence: "I'm well prepared, I've succeeded before"
Alternative: "It might be a bit stressful but I'll manage"
Action: "I'll practice once more and do breathing exercises before"

Treat Underlying Causes

Sometimes anxiety is a symptom of other problems that need addressing.

Questions to explore:

Professional burnout: Is your work sustainable long-term?
Toxic relationships: Are there relationships draining your energy?
Unresolved traumas: Untreated past experiences?
Life/values misalignment: Does your current life match what's important to you?
Health problems: Some medical conditions can cause anxiety (thyroid, etc.)

If you identify an underlying problem, address it directly rather than just managing anxiety symptoms.

Develop Your Emotional Resilience

Resilience is your ability to bounce back from difficulties and tolerate discomfort.

Resilience development practices:

1. Acceptance: Instead of fighting anxiety, accept its temporary presence "I have anxiety right now. It's uncomfortable but temporary. I can function despite it."

2. Perspective: Step back "In 5 years, will this concern still matter?"

3. Self-compassion: Speak to yourself as to a friend "This is difficult right now. I'm doing my best. It's okay not to be okay."

4. Growth: See challenges as learning opportunities "What is this experience teaching me about myself and my capabilities?"

5. Gratitude: Note daily 3 things you're grateful for This practice progressively rewires your brain toward positive.

Create an Anti-Anxiety Lifestyle

Certain lifestyle changes have a major and lasting impact on anxiety.

The pillars:

Regular exercise: 30 min per day minimum (reduces anxiety by 30-40%)
Quality sleep: 7-9h per night (insomnia amplifies anxiety)
Balanced nutrition: Avoid extremes, favor real foods
Limit stimulants: Coffee, alcohol, nicotine worsen anxiety
Social connections: Authentic and supportive relationships
Nature time: 20 minutes per day outdoors
Contemplative practices: Meditation, yoga, mindfulness

These changes aren't instant but build a solid foundation of resilience against anxiety.

Personalized Action Plan: Anxiety What to Do for YOU

Now, let's create YOUR specific plan.

Step 1: Assess Your Current Situation

Your anxiety level now: ____/10

Type of anxiety: □ One-time crisis □ Situational anxiety (linked to something specific) □ Generalized anxiety (almost always present)

Duration: How long? ____

Impact: How does anxiety affect your life?

Work/studies: ____
Relationships: ____
Health: ____
Leisure: ____

Step 2: Choose Your Immediate Actions

Emergency technique (choose 1-2 to master): □ 5-4-3-2-1 technique □ 4-7-8 breathing □ Immediate movement □ Cold water □ Verbalization

Step 3: Commit to Actions for This Week

I commit to (choose maximum 2-3): □ Keep an anxiety journal □ Establish a sleep routine □ Practice _____ (meditation/yoga/breathing) each day □ Plan pleasure in my calendar □ Limit caffeine and screens □ Other: _____

Step 4: Identify Your Support Needs

I need to: □ Continue alone with self-management □ Talk to a trusted friend/loved one □ Consult a professional (psychologist, doctor) □ Join a support group □ Explore structured therapy

Step 5: Define a Follow-up

In 1 week, I'll take stock:

Is my anxiety reduced?
Which techniques work best for me?
Do I need to adjust my plan or seek more help?

Note: If in a week there's no improvement or it worsens, consult a professional without delay.

When Anxiety Becomes an Emergency

In certain cases, anxiety requires immediate intervention.

Emergency contact if:

You have suicidal thoughts
Anxiety completely paralyzes you
You can no longer function daily
You have a panic attack that won't pass

Resources:

Emergency services: 911
National Suicide Prevention Lifeline: 988
Crisis Text Line: Text HOME to 741741
Local psychiatric emergency services

Never hesitate to ask for help in crisis. It's a sign of strength, not weakness.

Anxiety What to Do: The Final Answer

The real answer to "anxiety what to do" isn't one magic technique, but a combination of:

Emergency tools for crisis moments
Daily practices to build resilience
Lifestyle changes to reduce structural anxiety
Appropriate support when necessary
Self-compassion throughout the process

Remember:

Anxiety is unpleasant but not dangerous
You've survived 100% of your previous anxiety crises
It will pass (it always passes)
You don't need to be perfect in your management
Asking for help is a sign of wisdom

Simone: Your 24/7 Accessible Anti-Anxiety Companion

If you're still asking yourself "anxiety what to do," Simone can be your immediate ally. Available 24/7 directly on WhatsApp, Simone is there in moments when anxiety strikes and you need support now.

It's 3 AM and anxiety wakes you? Simone can guide you through calming breathing exercises. You can't remember the 5-4-3-2-1 technique? Simone reminds you step by step. You need to express what you feel without judgment? Simone listens. You want to track your anxiety evolution to identify your patterns? Simone helps you keep a structured journal.

Simone can support you to:

Practice anti-anxiety techniques when you need them
Receive immediate support in difficult moments
Keep a journal of your anxiety and identify your triggers
Get reminders for your wellness practices
Track your progress and adjust your strategies
Have a judgment-free listening space accessible instantly

Try Simone today and discover how accessible support can transform your anxiety management. To the question "anxiety what to do," the answer often begins with a simple first action, with the right support. Simone is here to accompany you at every step, from immediate urgency to building lasting balance.