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Quick calming approaches to relieve anxiety


We’ve probably all had moments over the past year when we have felt anxious and our thoughts have spiralled out of control. Or maybe you are working from home and finding that without those short breaks which inevitably occur in the office, your brain is permanently in work mode.

Here are some calming approaches that you can try immediately – even if you want to achieve a quick fix in 30 seconds.  They are all practical tips so you can dip into them as required, no previous practice required.

  1. The 30-3-30 approach

    The Wellbeing and Coping website suggests actions you can do in either 30 seconds, 3 minutes or 30 minutes to help you cope and build your wellbeing.  The website is co-funded by NHS England and is designed to help anyone struggling with our current situation to feel a bit calmer.

  2. The 5-4-3-2-1 grounding exercise

    Instructions for the 5-4-3-2-1 grounding exercise with a photo of a cup of coffee surrounded by house plants

  3. Distraction technique

    Get your brain to concentrate on something else.  Again, this could be as simple as looking around you for say 6 things that are a specific colour or counting backwards from 100 to zero.  If you have a little more time you could print off a sudoku or crossword or watch a half-hour programme that catches your attention and draws you in like a quiz, competition or sitcom.



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Many other wellbeing tips are available on our website – please have a browse to find some that work for you


This tip appeared in our Winter newsletter, if you would like future editions of our quarterly workplace wellbeing newsletter sent directly to your inbox, please sign up here


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