Evidence-based tools that can help (small, steady steps)

Below are simple exercises used in psychological approaches to anxiety. They’re not quick fixes — but practised consistently, they can help reduce physiological arousal and shift unhelpful thinking patterns over time.

1) Calming the nervous system with slow, exhale-lengthened breathing

When your system is activated, breathing slowly (especially with a longer exhale) can support downshifting arousal.

A strong modern study found that 5 minutes daily of structured breathing (including exhale-focused “cyclic sighing”) improved mood and reduced physiological arousal, compared with mindfulness meditation.

• Study: Balban et al. (2023) Cell Reports Medicine – “Brief structured respiration practices enhance mood…”
• Systematic review: Zaccaro et al. (2018) PubMed – “How Breath-Control Can Change Your Life”
• Meta-analysis on slow breathing and HRV: Laborde et al. (2022) Neuroscience & Biobehavioral Reviews

Try it (60 seconds):
Inhale 4… Exhale 6… repeat 5 times.

2) “Name it to tame it”: Affect labelling (putting feelings into words)

When you label what you’re feeling (“this is anxiety”, “this is tension”), you’re doing a skill used in psychological therapies to reduce emotional reactivity.

Neuroimaging research has shown that affect labelling can reduce amygdala response (the brain’s threat alarm), while engaging regions involved in regulation.

• Lieberman et al. (2007) “Putting Feelings Into Words” (DOI link)

Try it (10 seconds):

• “I’m noticing anxiety.”
• “My body feels tense.”
• “My mind is in ‘what if’ mode.”

3) Reducing “safety behaviours” (the habits that keep anxiety going)

High-functioning anxiety often survives because it’s paired with behaviours that bring short-term relief but keep the anxiety cycle active, like:

• over-checking
• over-preparing
• reassurance-seeking
• avoiding uncertainty
• “perfecting” before you share anything

CBT models highlight that safety behaviours prevent disconfirming the fear (“If I don’t over-prepare, I won’t cope”), so the brain never learns safety.

• Salkovskis (1991) “The importance of behaviour in the maintenance of anxiety and panic”
• Wells et al. (1995) found that reducing safety behaviours during exposure improved outcomes compared with exposure alone: Behaviour Research and Therapy paper
• Experimental support in panic/agoraphobia: Salkovskis et al. (1999) Behaviour Research and Therapy

Try it (the “one notch less” method):
Choose one safety behaviour and reduce it slightly:

• one fewer check
• send the email without one extra re-read
• prepare “enough”, not perfect

4) Attention grounding (helpful in the moment — evidence is more indirect)

Grounding (using the senses to bring attention to the present) is widely used in clinical settings for anxiety spikes. The direct research base for specific “5-4-3-2-1” formats is less robust than for breathing or CBT safety-behaviour work, but the principles align with attention-shifting and mindfulness-based approaches.

If you use it, keep it simple:

• Name 3 things you can see
• Feel 2 physical sensations
• Choose 1 tiny next step

For online mindfulness-style interventions (which include attention training and present-moment focus), meta-analytic evidence suggests small-to-moderate benefits for stress reduction.

When should you seek extra support?

Consider support if:

• anxiety affects sleep most nights
• your body feels tense most days
• you’re “fine” externally but joy/calm feel absent
• you feel close to burnout

Earlier support is often more effective than waiting for a breaking point.

How YPS Psychology can help

At YPS Psychology Ltd, we support people who look “fine” on the outside but feel stretched on the inside.

Our Wellbeing Support is:

• psychologist-led
• structured but gentle
• practical and realistic
• private and flexible (use it at your pace)

Safety note

If you feel at risk of harm or need urgent help, contact 999 (UK emergency) or go to A&E. For support now, contact Samaritans on 116 123 or text SHOUT to 85258.