In the throes of an anxiety episode, it’s hard to imagine feeling calm again.

According to Mental Health UK, over 8 million people in the UK live with an anxiety disorder. This equates to around just over 1 in 10 people. If you’re one of them, know that you are far from alone.

However, sometimes knowing that you’re not alone and that the thoughts and feelings you’re having are anxiety isn’t enough. In the throes of an anxiety episode, it’s hard to imagine feeling calm again.

However, according to Dr. Bijal Chheda, Consultant Psychologist and Founder of Nos Curare, sometimes all it takes is just a few moments to rest your mind and body, bringing your anxiety levels down and providing much-needed clarity.

10 steps to reduce anxiety in 10 minutes

Journal to prevent chronic stress

Dr. Chheda advises: “Writing down your thoughts can be a powerful tool for managing anxiety. A quick journaling session helps offload worries, especially about things that are hard to share with friends or family.

“Journaling can even help you gain a wider perspective on situations, helping prevent chronic stress from building up until you reach a breaking point.”

She adds that by putting pen to paper, you create a structured way to process emotions, making it easier to let go of anxious loops.

“Journaling can also become a therapeutic habit when done creatively. Use stickers or coloured pens in a small but intentional effort to make the practice more engaging.

“Establishing a routine, whether it’s daily or weekly, helps turn journaling into a ritual that supports reflection and personal growth.”

Sip a warm beverage to soothe the nervous system

From a cup of tea to a mug of hot cocoa, there’s a reason sipping a warm beverage feels so comforting – it has a direct impact on your nervous system.

Dr. Chheda says: “Warm drinks help activate the parasympathetic nervous system, otherwise known as the ‘rest and digest’ system. It sends signals to your body that it’s safe to relax by triggering the release of oxytocin, a hormone associated with relaxation.

“I suggest drinking herbal teas like chamomile or peppermint, both of which can be particularly effective in reducing tension, both physically and mentally. A warm mug of golden milk, made with turmeric and honey, is another soothing option that counteracts stress-induced inflammation.”

If you don’t fancy those, she advises that even a simple cup of warm water can have a calming effect.

“It’s best to avoid caffeinated drinks, such as coffee or fizzy drinks, as they can increase........

© HuffPost