When Anxiety is Loud: Practical Ways to Calm your Mind and Body

When anxiety is active, it can feel relentless — thoughts loop, your body stays tense, and it’s hard to feel settled even when nothing is “wrong.” Rather than trying to eliminate anxious thoughts altogether, it’s often more helpful to work with your nervous system and gently shift out of threat mode.

Below are practical, nervous‑system–informed strategies that many people find helpful when anxiety feels loud or consuming.

1. Change Your Physiology First

Anxiety is a body-based response. If your nervous system believes you’re under threat, reassurance alone won’t be enough.

You might try:

• Placing one hand on your chest and one on your abdomen

• Taking slow, steady breaths and slightly lengthening the exhale

• Softening your shoulders or unclenching your jaw

Small physical cues of safety can help your body stand down.

2. Name What’s Happening

Anxiety often feels more frightening when it’s vague or confusing.

Gently naming the experience can help:

“This is anxiety, not danger.”
“My nervous system is activated right now.”

Labelling the response can reduce its intensity and help create a sense of distance from anxious thoughts.

3. Let Thoughts Be There (Without Engaging Them)

Trying to force anxious thoughts away often makes them stronger. Instead, see if you can allow them to be present without analysing or arguing with them.

You might imagine:

• Thoughts passing like cars on a road

• Or floating past like leaves on a stream

The goal isn’t to stop the thoughts — it’s to stop getting pulled into them.

4. Reduce the Urge to Fix or Control

Anxiety often comes with a strong urge to do something — check, research, replay conversations, or seek certainty.

If you notice this:

• Pause before acting

• Ask yourself whether the behaviour reduces anxiety long term

• Experiment with not responding straight away

Building tolerance for uncertainty is a key part of reducing anxiety over time.

5. Offer Yourself a Calmer Internal Response

Many people respond to anxiety with frustration or self‑criticism, which can keep the nervous system activated.

Instead, try a softer internal response such as:

“This is uncomfortable, but I can cope with it.”

How you speak to yourself during anxiety matters.

When Anxiety Persists

Occasional anxiety is part of being human. However, if anxiety feels persistent, overwhelming, or is limiting your life, working with a psychologist can help you understand what’s driving it and how to respond differently.

If you’d like to learn more about anxiety therapy in Brisbane, you can read about my approach or get in touch to make an appointment.

You don’t need to wait until anxiety is unbearable — early support can be very effective.