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  • Nancy Urbach

Staying Present to Calm your Anxiety

Updated: Nov 1, 2022

If you're anything like me, you worry about the future and what could go wrong. You overthink the past and beat yourself up for things that you can't change. It's exhausting and it keeps you from enjoying the present moment. Did you know there is a way to calm your concerns by simply staying present? Learn these 3 methods of staying present in the moment.

Staying Present to Calm your Anxiety

Focus on One Task at a Time

One of the best ways to stay present is to focus on one task at a time. When you try to do too many things at once, your mind starts to race; and it becomes difficult to stay focused on any one thing. If you find yourself feeling anxious or overwhelmed, take a step back and ask yourself what is the most important thing you need to be doing right now? Once you've identified that, focus all of your attention on that task and let everything else go.

Deep Breathing

Deep breathing is another effective way to calm your anxiety and stay present in the moment. When we're anxious, our breathing becomes shallow and rapid, which can make us feel even more anxious. Deep breathing helps to slow down our heart rate and relax our muscles, which can help reduce anxiety.

To do deep breathing exercises, find a comfortable place to sit or lie down. Place one hand on your chest and the other on your stomach. Slowly inhale through your nose to the count of 5-10, allowing your stomach to expand. Then exhale slowly through your mouth also to the count of 5-10. Repeat this process for 1a few minutes.

Recall Smells and Textures in the Room

Another way to focus on the present moment is to recall smells and textures in the room around you. For example, if you're sitting in a chair, feel the texture of the fabric against your skin. Or if you're standing, notice how your feet feel against the ground. Pay attention to any smells in the air around you, whether it's a fragrance from a candle or essential oil diffuser or the scent of food cooking nearby. By noticing these details around you, you can help bring yourself back into the present moment.

Living in constant worry about the future or overthinking past events can be debilitating. If you find yourself struggling with anxiety, know that there are things you can do to help calm your mind and stay present in the moment. Focus on one task at a time, practice deep breathing exercises, and pay attention to smells and textures around you. These simple techniques can make a world of difference in helping you manage your anxiety and live a more peaceful life in the moment.




Blog Disclaimer: Although we make strong efforts to make sure all information on the blog is accurate, Nancy B. Urbach cannot guarantee that all the information on the blog is always correct, complete, or up-to-date. Any advice given in the blog is from her own experience or point-of-view; it is your choice if you use any advice given. Nancy B. Urbach is not a licensed therapist or doctor. All information shared is her own personal experience or opinion. Nancy B. Urbach is not liable for any unforeseen outcomes or personal harm that may come from your choice to follow any advice, suggestions, or steps given in any blog post. Always check with your doctor before trying anything new that may impact your health. Some blogs include links to external websites / blogs. Nancy Urbach is not liable for any advice these third-party websites/ blogs suggest and is not responsible for the privacy practices of such third-party websites. You should carefully read their own policies before following any advice and should always check with your doctor before choosing to follow any advice. 

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