How to Calm Anxiety- 5 Powerful Ways to Stop Your Stress
Posted on 6th February 2025 at 06:41
Richard Branson, founder of Virgin Group, once shared how anxiety used to grip him before public speaking. Imagine that — the head of a global empire, dealing with racing thoughts and sweaty palms! But instead of letting anxiety win, he turned it into a secret weapon for success.
If you've ever felt stuck in anxiety's clutches, you're not alone. In fact, the UK Mental Health Foundation found that 74% of UK adults felt overwhelmed by stress and anxiety last year. The good news? There are simple, practical techniques that can help you take back control.
Master Your Breathing
Your breath is more powerful than you think. The Journal of Clinical Psychology discovered that certain breathing exercises can slash anxiety levels by 44% in just five minutes.
Here's a quick one to try: Put one hand on your chest and the other on your belly. Breathe in slowly through your nose for four counts, hold it for four, then breathe out for six. That longer exhale tells your body it's time to calm down.
Incorporating regular breathing exercises into your workday can help maintain focus and reduce tension before important meetings or presentations.
Reframe Your Physical Response
When anxiety hits, and your heart's racing or your palms are sweaty, it might feel like your body's betraying you. But here's the thing: it's actually gearing you up for action! A study in the Journal of Experimental Psychology found that people who rebranded anxiety as excitement boosted their performance by 22% in stressful situations.
Next time, try saying, "I'm excited," instead of, "I'm anxious." It might feel odd at first, but it works. Professionals can adopt this mindset shift before high-pressure events like delivering presentations or negotiating deals.
Break the Thought Spiral
Anxiety loves to drag us down a rabbit hole of "what-ifs." But get this; research from the University of Oxford found that 85% of what we worry about never happens.
Here's how to stop the spiral:
Notice the thought without beating yourself up
Label it: "This is an anxious thought about..."
Focus on what's real and within your control right now
Using these steps can be especially effective during stressful work situations, such as preparing for a challenging deadline or handling unexpected setbacks.
Create Your Power Routine
Athletes don't leave their performance to chance, and neither should you. The University of Cambridge found that having a consistent routine can cut stress hormone levels by up to 37%.
Some ideas to get you started:
Do a two-minute stretch
Write down three things you're grateful for
Play your favourite song that gets you in a good mood
Professionals can incorporate these small rituals into their daily schedules, such as starting the workday with gratitude journaling or taking brief mindfulness breaks.
Harness Your Body's Natural Calm
Moving your body is one of the fastest ways to shift your mind. The British Journal of Sports Medicine found that even a 10-minute brisk walk can ease anxiety for hours. So, next time stress strikes, get up, move around, and feel the difference.
For busy professionals, adding short bursts of movement, like walking during phone calls or taking the stairs, can significantly improve mental clarity and reduce anxiety.
What Happens During Hypnotherapy?
Hypnotherapy might sound mysterious, but it's actually a highly relaxing and focused process. A trained therapist helps guide you into a state where your mind is more open to positive suggestions — but you're still completely in control.
Here's what a session might look like:
Identifying the beliefs or triggers causing your anxiety
Using positive suggestions to help you think differently
Visualising calming scenarios to train your mind to respond better
Research published in Lancet Psychiatry shows that hypnotherapy can significantly reduce anxiety with lasting results. Professionals often find it useful for addressing public speaking fears, managing imposter syndrome, or overcoming performance blocks.
The Difference Between the Conscious, Subconscious, and Unconscious Mind
Let's break it down:
Conscious mind:
This is your day-to-day thinking — making decisions, solving problems, and processing new information.
Subconscious mind:
This is where your habits and automatic behaviours live. It's like your mind's autopilot.
Unconscious mind:
The deep vault of repressed emotions and forgotten experiences. Hypnotherapy often works here to unlock and heal old wounds.
Professionals can benefit from understanding these layers to better harness their mental resources for productivity and emotional resilience.
Myths About Hypnotherapy
Let's clear up some common myths:
"I'll lose control."
You're always in charge during hypnosis.
"It's like being asleep."
Not true. You're deeply relaxed but fully aware.
"It's only for gullible people."
Absolutely not. Hypnosis is a natural state that nearly everyone can achieve with the right guidance.
How to Incorporate Self-Hypnosis Into Your Day
Self-hypnosis is a powerful tool for professionals looking to manage anxiety on their own. It's easy to learn and can be done in as little as 10 minutes. Here's how to do it once you train on self-hypnosis:
Find a quiet space:
Minimise distractions by finding a calm environment.
Relax your body:
Close your eyes, take a few deep breaths, and release any physical tension.
Set your intention:
Choose a simple, positive affirmation, such as, "I am calm and capable."
Visualise success:
Imagine yourself confidently handling the situation that's causing anxiety.
End with gratitude:
Slowly bring yourself back to the present and acknowledge the positive steps you've taken.
Practising self-hypnosis regularly can help professionals build confidence and maintain composure in high-pressure environments.
Beyond Quick Fixes - Finding Lasting Change
Techniques like these can give you quick relief, but lasting change comes from digging deeper. Take Sarah, for example, a senior executive whose anxiety stuck around despite trying all the usual tricks. Through breakthrough coaching, she realised her stress was tied to old childhood experiences. After six weeks of focused work, her anxiety dropped by 70%, and her confidence soared.
Neuroscience research from University College London backs this up; combining mindset work with practical techniques rewires your brain for long-term results.
Your Next Steps
Anxiety doesn't have to hold you back. Start with one of these tips and make it part of your routine. See how it feels and keep building from there.
If you're ready for a bigger breakthrough, consider coaching. With expert guidance, you can tackle the root causes of anxiety and transform your relationship with stress.
Remember, anxiety isn't a personal flaw — it's just a pattern. And patterns can change with the right tools and support.
If you are a high achiever our F.R.E.E.D.O.M framework is an invaluable tool to develop emotional intelligence and success
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Tagged as: Anxiety Management, Anxiety Techniques, How to Calm Anxiety, Maria Fuentes coaching, Professional Development, Stress management, Stress Relief, Ways to Stop Your Stress, Workplace anxiety solutions
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