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Feel calmer during the day: a sunlit wooden desk beside an open window with a glass of water, a cup of herbal tea, a small green plant, a closed paper notebook and a few smooth stones

Stress & Relaxation

Feel Calmer During the Day

Feeling tense, jittery or uneasy in the middle of an ordinary day is very common, and a few simple, well-studied moves can often take the edge off within minutes. This page is about settling yourself in the moment; it is not about long-term stress management or treating an anxiety condition.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Slow your breathing for five minutes: in gently through the nose, then out for a little longer than the breath in, without forcing it.
  • Move or change your scene: walk for a few minutes, ideally outside among trees or grass, rather than sitting with the feeling.
  • Look at your caffeine. If you feel shaky or on edge, skip the next coffee or energy drink and see how you feel after a few days of less.

Be careful with

  • Breathing and relaxation exercises are generally safe, but they can occasionally make some people feel more anxious or bring up difficult memories, especially after trauma. Stop if that happens and choose something else, such as a walk.
  • Do not force deep or fast breaths. If you feel dizzy or light-headed, go back to normal breathing and sit down.
  • Herbs and supplements can interact with medicines and are not a substitute for care. Ask a pharmacist first, and never stop or change a prescribed medicine because of anything on this page.

Get help when

  • Unease, worry or tension that keeps coming back, lasts for weeks, or gets in the way of work, sleep, relationships or daily life. The NHS advises contacting NHS 111 or a GP in that situation; in the US, ask your doctor or a mental health professional.
  • Sudden surges of fear with a pounding heart, chest tightness or breathlessness. Get urgent medical help if you are unsure whether symptoms are anxiety or something else, such as a heart or lung problem. See the panic attacks page.
  • Thoughts of hurting yourself, or feeling in immediate distress: in the US, call or text 988 (the 988 Suicide and Crisis Lifeline, named by NIMH) or use local emergency services.

About Feel Calmer During the Day

What this goal means

This goal is about the here-and-now: how to feel steadier when you notice tension, restlessness or unease building during the day, such as before a meeting, after bad news, in a crowded place or for no obvious reason. The aim is to bring the feeling down a notch so you can carry on, not to remove all stress.

The NHS describes anxiety as usually a natural response to pressure, feeling afraid or threatened, and says it can help us focus when needed. Calming yourself is therefore not about getting rid of a normal alarm system but about helping it settle once it has done its job.

1

What it can feel like

The NHS lists common signs of anxiety including feeling restless or irritable, shaky, dizzy or sweating more, being unable to concentrate, a stronger or faster heartbeat, headaches, tummy aches, muscle pain, a dry mouth and trouble sleeping.

Many people notice it first in the body (tight chest or shoulders, a racing pulse) and only later as worry. That is useful: body-based tools such as breathing and movement can work quickly because they act on the signs you can feel.

1

What can contribute

The NHS says anxiety can come from many situations and life experiences, including upbringing, environment, things that happen to us and temperament, and sometimes there is no obvious trigger.

One everyday factor you can change is caffeine. The FDA lists anxiety and jitters among the signs of too much caffeine, and NIMH advises avoiding excess caffeine such as soft drinks or coffee when you are stressed. Short or poor sleep, skipped meals and a packed schedule are other common amplifiers; NIMH suggests regular healthy meals and a sleep routine.

1,2,3

Where it ends and a health condition begins

Daytime unease on its own is not a diagnosis. If it is frequent, intense or hard to control, it may be an anxiety disorder, which has its own page with symptoms, evaluation and care. Sudden waves of intense fear with physical symptoms are covered on the panic attacks page.

This page does not diagnose or treat either. It offers tools that many people find useful alongside, not instead of, professional help.

1,3

Realistic expectations

The strongest evidence here points to small-to-medium effects. A meta-analysis of 12 randomised trials (785 adults) found breathwork associated with lower stress (about a third of a standard deviation better than control), and a meta-analysis of 36 trials found a single bout of exercise gave a small reduction in state anxiety. These are real but modest, and the authors of both asked for better-designed studies.

Expect to feel somewhat calmer, not transformed. Practising when you are already calm tends to make the tools easier to use when you are not; the NHS says you get the most benefit from its breathing exercise if you do it regularly.

4,5,6

Who this applies to

Most adults who sometimes feel on edge, wound up or jumpy during the day. Teenagers can use gentle tools such as walking, music and breathing, but should avoid energy drinks and supplements. If you are pregnant, breastfeeding, older, have a heart or lung condition, or take medicines, check caffeine and supplement choices with a clinician or pharmacist.

For ongoing everyday stressors, overwhelm, a busy mind, tense muscles or switching off after work, see the neighbouring goals linked at the end.

2

Related conditions and symptoms

Anxiety disorders: symptoms, evaluation and care → Panic attacks and panic disorder → Trauma-related stress and PTSD → Stress, anxiety, burnout and depression: how they differ →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Practise slow breathing for 5 minutes once a day while you are calm, so it is ready when you need it; use it when you feel tension rising.
  • Keep a quick note of your caffeine for 3 to 5 days alongside when unease strikes; trim or move caffeine earlier if there is a link.
  • Take one 10 to 20 minute walk daily, outdoors among trees or grass when possible.

Optional additions

  • Try cyclic sighing (a long exhale) or a guided muscle-relaxation recording and keep the one you like best.
  • Make a short calming playlist for tense moments.
  • Swap one caffeinated drink for a warm caffeine-free drink and sip it without a screen.

What to track

  • Rate your unease from 0 to 10 before and after a tool, to see what actually helps you.
  • Caffeine, meals, sleep and what happened before it built up.
  • How often it happens, how long it lasts and whether it is getting in the way of life.

When to reassess

Give your chosen tools two to three weeks. If you are not feeling better, if the unease is getting worse, or if it is limiting your work, sleep or relationships, speak to a doctor or mental health professional.

When to seek professional support

  • Contact NHS 111 or a GP, or in the US your doctor or a mental health professional, if anxiety is affecting your daily life. In England you can refer yourself to free NHS talking therapies.
  • If you are in immediate distress or thinking about hurting yourself, call or text 988 (US) or use local emergency services.
  • Tell your doctor or pharmacist about any herbs, supplements or caffeine-heavy drinks you use, and do not stop prescribed medicines because of this page.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Slow breathing with a longer breath out

Moderate certainty

Addresses: May lower felt stress and calm the body within minutes

Why it may help: The NHS offers a simple breathing exercise for stress, anxiety and panic that takes a few minutes and can be done anywhere. A meta-analysis of 12 randomised trials (785 adults) found breathwork gave a small-to-medium reduction in self-reported stress compared with control (g = -0.35), with moderate risk of bias in most studies and the authors urging caution about hype. A separate review of slow breathing (under 10 breaths a minute) found increases in heart rate variability, a marker linked to calming of the body, and a systematic review of 15 studies reported more relaxation and comfort and less arousal and anxiety in healthy people.

How to apply it: Sit or stand with feet flat and loosen tight clothing. Breathe in gently through your nose, letting the breath go low into your belly without forcing it, and out through your mouth. The NHS suggests counting 1 to 5 in and 1 to 5 out if that helps, for at least 5 minutes. Making the out-breath a little longer than the in-breath is a common variation.

Who it may suit: Most adults who feel wound up and are otherwise well.

Precautions: Do not force or strain. If you feel dizzy or tingly, return to normal breathing. Check with a clinician first if you have a heart or lung condition, are pregnant, or have a history of panic or trauma that breathing attention can stir up.

6,4,7,8

Breathing exercises for stress and anxiety → Breathwork →

A short walk or other movement

Moderate certainty

Addresses: May ease anxious feelings for a while afterwards

Why it may help: A meta-analysis of 36 randomised trials found that a single bout of exercise reduced state anxiety by a small but statistically significant amount compared with control (Hedges' g = 0.16). The authors noted that many participants were not very anxious to begin with, which can hide larger benefits, and that results varied with age, sex, baseline activity, intensity and type of exercise.

How to apply it: Step away from your desk or situation and walk at a comfortable pace for 10 to 20 minutes, or stretch, climb stairs, or do any movement you enjoy. Choose something that suits your body; it does not need to be intense.

Who it may suit: Most adults who can be active; people who sit for long periods.

Precautions: Check with a clinician before starting if you have a heart or lung condition, are unwell, or are pregnant and unsure what is suitable. Stop if you have chest pain or feel faint.

5,3

Movement, yoga and tai chi for stress → Yoga → Tai chi →

Step outside into green space

Low certainty

Addresses: May lower stress markers and quiet repetitive negative thinking

Why it may help: In a study of 36 urban adults asked to spend at least 10 minutes in a nature experience three times a week for 8 weeks, salivary cortisol fell by 21.3% per hour during the nature experience, beyond its normal daily drop, with the best return per minute at 20 to 30 minutes. In a separate experiment, a 90-minute walk in a natural setting reduced self-reported rumination and activity in a brain region linked to it, while a 90-minute urban walk did not. A broad review of greenspace studies found exposure was associated with lower cortisol and heart rate, though many results were limited by poor study quality and high heterogeneity.

How to apply it: If you can, take your break in a park, garden, tree-lined street or by water for 20 to 30 minutes, leaving the phone in your pocket. Even a few minutes is a reasonable start if that is all you have.

Who it may suit: Anyone, especially people in indoor or urban routines.

Precautions: Take usual care with weather, sun, ticks and insects, and personal safety. Pollen can aggravate hay fever for some people.

9,10,11

Check your caffeine

Moderate certainty

Addresses: May reduce jitteriness and edginess that mimics or adds to anxiety

Why it may help: The FDA lists anxiety and jitters among the signs of too much caffeine, and cites 400 mg a day (about two to three 12-ounce cups of coffee) as an amount not generally associated with negative effects in most adults, while noting wide variation in sensitivity. A meta-analysis of placebo-controlled challenges found that caffeine at doses of roughly five cups of coffee (400 to 750 mg) triggered panic attacks in about half of people with panic disorder (51.1%), compared with 1.7% of healthy controls in the studies that compared the two, and increased anxiety in healthy adults at those doses. Little is known about smaller doses. NIMH advises avoiding excess caffeine when stressed.

How to apply it: Keep a note for a few days of what you drink and when your unease peaks. If there is a link, try halving your intake, switching to decaf or caffeine-free tea, or moving your last cup earlier. If you drink a lot daily, cut down gradually, because stopping suddenly can bring headaches and tiredness.

Who it may suit: Regular coffee, cola, tea and energy-drink users, and anyone who feels shaky or wired.

Precautions: If you have panic disorder, a heart rhythm problem or high blood pressure, or are pregnant, breastfeeding or taking medicines, ask a clinician about caffeine. Avoid energy drinks for children and teens.

2,12,3

Caffeine and energy drinks → Caffeine, alcohol and sleep →

Additional options

Cyclic sighing: a longer exhale

Low certainty

Addresses: May lift mood and slow breathing rate after daily practice

Why it may help: In a remote randomised study, three daily 5-minute breathing exercises were compared with 5 minutes of mindfulness meditation over a month. Cyclic sighing, which emphasises prolonged exhalations, produced greater improvement in mood and a greater reduction in breathing rate than mindfulness meditation. Box breathing and cyclic hyperventilation with retention were the other two. This is one trial by one research group, and the authors called the practice 'promising'.

How to apply it: Take a normal breath in through the nose, add a short second sip of air at the top, then let a long, slow breath out through the mouth. Repeat for a few minutes. The study used 5 minutes daily.

Who it may suit: Adults who find slow counting fiddly or want a quick reset.

Precautions: Avoid breath-holding or hyperventilation-style practices if you have heart, lung, seizure or panic problems, or if you are pregnant. Stop if you feel faint.

13,4

Breathwork →

Muscle relaxation or guided imagery

Low certainty

Addresses: May leave you feeling more relaxed in about 20 minutes

Why it may help: In a randomised study of 60 healthy undergraduates, 20 minutes of progressive muscle relaxation, deep breathing or guided imagery by recorded audio each raised self-reported relaxation compared with a control group. Muscle relaxation and guided imagery also showed a gradual physiological relaxation, while deep breathing first raised arousal briefly and then it returned to baseline. NCCIH describes progressive relaxation as tensing and then releasing muscle groups and guided imagery as picturing calming scenes.

How to apply it: Use a recorded script: tense each muscle group for a few seconds and release, from feet to face, or follow a short guided imagery recording. A quiet 10 to 20 minutes works best, but shorter versions can be used at your desk.

Who it may suit: People who hold tension in their body or like guided audio.

Precautions: NCCIH says relaxation techniques are generally safe for healthy people, but some people report increased anxiety or intrusive thoughts, and there are rare reports of problems in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. Skip tensing any sore or injured muscles.

14,15

Relaxation techniques → Progressive muscle relaxation →

Listening to music you find calming

Moderate certainty

Addresses: May reduce psychological and physical stress responses

Why it may help: A review of 104 randomised trials (9,617 participants) found music interventions had a significant effect on stress reduction, with a moderate effect on psychological outcomes (d = 0.545) and a smaller one on physiological outcomes such as heart rate, blood pressure and hormone levels (d = 0.380). Many trials were in healthcare settings and the quality of studies varied, so results may not match a casual playlist.

How to apply it: Choose music you personally find soothing, often slower and without sudden changes, and listen for 10 to 20 minutes with headphones if that helps, preferably while doing nothing else.

Who it may suit: Almost anyone, including people who find silence or breathing practices unhelpful.

Precautions: Keep the volume at a safe level. Avoid music that carries painful associations or raises your energy if you are trying to settle.

16

Still being studied

Naming the feeling (affect labeling)

Very low certainty

Addresses: May reduce emotional reactivity in the moment

Why it may help: In a brain-imaging experiment, putting feelings into words reduced amygdala responses to negative emotional images compared with other tasks, and increased activity in a prefrontal region thought to dampen the alarm response. It involved a small laboratory setting, not a trial of everyday calming.

How to apply it: When tension rises, silently say or jot down what you feel in a few words, such as 'I feel tense and rushed', rather than only reacting to it.

Who it may suit: Anyone, especially people who notice feelings but push them away.

Precautions: For distressing memories or trauma, work with a trained professional rather than alone.

17

Grounding with your senses (such as 5-4-3-2-1)

Not enough evidence

Addresses: Commonly taught to bring attention back to the present

Why it may help: Grounding techniques that ask you to notice things you can see, touch, hear, smell and taste are widely taught. No trial of daytime grounding in the general public was read for this page, so its effect is unproven even though it is low-risk.

How to apply it: Pause and name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste, slowly, or press your feet into the floor and notice the sensation.

Who it may suit: People who find breathing attention uncomfortable.

Precautions: NCCIH notes that relaxation-type techniques can sometimes increase anxiety or intrusive thoughts and, rarely, cause problems for people with a history of trauma. If it does, stop and use an outward activity such as a walk instead.

15

Mindfulness meditation practice

Moderate certainty

Addresses: Small-to-moderate reductions in anxiety over weeks of practice

Why it may help: A review of 47 randomised trials (3,515 participants) found moderate evidence that mindfulness meditation programmes improved anxiety (effect size 0.38 at 8 weeks) and low evidence for stress and distress, with no evidence that they were better than active treatments such as drugs, exercise or other behavioural therapies. This is about training over weeks rather than a single in-the-moment trick.

How to apply it: Try a guided 5 to 10 minute practice daily, aiming at a steady habit rather than a perfect session.

Who it may suit: Adults happy to practise regularly.

Precautions: If you have a trauma history or severe anxiety, choose a qualified teacher and stop if it feels worse.

18

Meditation → Mindfulness and meditation for stress →

Food & nutrition

Eating and drinking steadily through the day

NIMH suggests exercising and making sure you eat healthy, regular meals when you feel stressed or anxious, and avoiding excess caffeine such as soft drinks or coffee. The reasoning is practical: long gaps, lots of sugar and big caffeine hits can leave you shaky and edgy, which can feel like or add to anxiety.

The FDA cites about 400 mg of caffeine a day (roughly two to three 12-ounce cups of coffee) as an amount not generally associated with negative effects for most adults, but sensitivity varies a lot. If you are pregnant, trying to become pregnant or breastfeeding, the FDA recommends talking to your health care provider about limiting caffeine.

3,2

Warm, caffeine-free drinks as a pause

Making a cup of something warm and caffeine-free gives you a built-in pause: a few minutes to sit, breathe and sip. That ritual may help as much as the drink. No food or drink has been shown to calm an acute wave of unease on its own.

Chamomile tea

Not enough evidence

Addresses: Possible mild calming; ritual of a warm drink

Why it may help: Chamomile has been studied as a concentrated extract in people with generalized anxiety disorder (see Natural options), not as an ordinary cup of tea for everyday unease, so the evidence for tea is thin.

How to apply it: Steep a tea bag or loose flowers for several minutes and sip slowly, away from your screen.

Who it may suit: Adults who enjoy herbal tea.

Precautions: People allergic to plants in the daisy and ragweed family should avoid it. Ask a pharmacist if you take medicines, especially blood thinners.

19

Chamomile → Chamomile tea →

3

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

L-theanine

Low certainty

Studied form and route: Oral supplement, studied as a daily tablet

Intended outcome: May lower trait anxiety and improve sleep scores over weeks, not instantly

Human evidence: A randomised, double-blind, placebo-controlled crossover trial of 30 healthy adults (mean age 48) found that 4 weeks of L-theanine lowered trait anxiety and depression scores and improved sleep scores compared with placebo.

Limits: One small, 4-week crossover trial; two authors were employees of the company supplying the tablets; it does not show help for sudden tension. L-theanine is also found in tea, but the trial used tablets.

Interactions and precautions: Generally studied in adults only. Ask a pharmacist if you take blood pressure medicines or sedatives, and avoid in pregnancy and breastfeeding unless a clinician advises.

Dose, only as reported in studies: 200 mg a day for four weeks in that trial.

20

L-Theanine → Green tea →

Chamomile extract

Low certainty

Studied form and route: Standardised oral extract, studied in capsules

Intended outcome: Possible reduction of anxiety symptoms over weeks in people with generalized anxiety disorder

Human evidence: Participants with moderate-to-severe generalized anxiety disorder had 12 weeks of open-label chamomile, and responders were then randomised to 26 more weeks of chamomile or placebo. Those on chamomile kept significantly lower anxiety symptoms than placebo, but the main relapse measure was not significant (hazard ratio 0.52; 95% CI 0.20 to 1.33).

Limits: Studies were in people with diagnosed anxiety, ran for weeks and were partly open-label. In the relapse-prevention trial, chamomile did not significantly reduce relapse versus placebo even though symptoms stayed lower. Results may not apply to occasional daytime unease.

Interactions and precautions: Allergy risk in people sensitive to daisy-family plants. Check with a pharmacist if you take blood thinners or other medicines. Not for use in pregnancy without clinician advice.

Dose, only as reported in studies: Extract 1500 mg a day (500 mg three times daily) in that trial.

19

Chamomile → Chamomile tea →

Lavender oil capsules (Silexan)

Low certainty

Studied form and route: Standardised oral lavender oil preparation, not essential oil for skin or aromatherapy

Intended outcome: Reduced anxiety scores over ten weeks in people with anxiety symptoms

Human evidence: Silexan 80 mg a day for ten weeks was significantly better than placebo in reducing total Hamilton Anxiety scale scores in adults with subthreshold anxiety, mixed anxiety and depressive disorder, or generalized anxiety disorder, with no significant difference in adverse events.

Limits: A meta-analysis of five placebo-controlled trials (1,213 adults) found it better than placebo on a clinician anxiety scale, but the work involves a single proprietary product and several authors report ties to its manufacturer, so independent replication would help. It does not test everyday in-the-moment calming.

Interactions and precautions: Different products vary. Ask a pharmacist about interactions and about use in pregnancy, breastfeeding and children before trying lavender capsules. Never swallow lavender essential oil.

Dose, only as reported in studies: 80 mg a day for ten weeks in the pooled trials.

21

Lavender herb → Supplements, teas and adaptogens for stress compared →

Therapies & care

If unease is frequent, intense or getting in the way of daily life, professional care is the next step rather than a stronger self-help routine. NIMH names psychotherapy (talk therapy) and medication as the two main treatments for anxiety, and says many people benefit from a combination. The NHS says people in England can refer themselves to free NHS talking therapies. Talk to your doctor about options and do not stop or change any prescribed medicine on your own.

Breathwork

Moderate certainty

Breathing practice Structured slow-breathing practices, including cyclic sighing and the NHS belly-breathing exercise. A meta-analysis of 12 randomised trials found small-to-medium reductions in stress, with the authors cautioning about quality.

Who it may suit: Adults looking for a free, anywhere tool.

Precautions: Avoid forced or breath-holding styles if you have heart, lung, seizure or panic problems or are pregnant; stop if faint.

4,7,6

Breathwork → Breathing exercises for stress and anxiety →

Relaxation training

Low certainty

Mind-body practice Progressive muscle relaxation, guided imagery and related methods taught by audio or a practitioner. One randomised study of 60 healthy students found 20 minutes of each raised relaxation compared with a control.

Who it may suit: People who like structured, guided sessions.

Precautions: Can occasionally increase anxiety or intrusive thoughts; extra care with trauma, epilepsy or certain psychiatric conditions.

14,15

Relaxation techniques → Progressive muscle relaxation →

Meditation and mindfulness

Moderate certainty

Mind-body practice Training your attention on the present moment. A review of 47 randomised trials found moderate evidence for reduced anxiety after 8-week programmes, but no evidence that they beat active treatments.

Who it may suit: Adults willing to practise regularly.

Precautions: Choose a trained teacher if you have trauma or severe anxiety; stop if it makes you feel worse.

18

Meditation → Mindfulness and meditation for stress →

Music-based approaches

Moderate certainty

Creative / sound-based Listening to calming music is the simplest form. A review of 104 randomised trials found a moderate effect on psychological stress outcomes. A separate review of 47 studies found music therapy, delivered by a trained music therapist, had a medium-to-large effect on stress-related outcomes (d = 0.723), with larger effects in non-randomised designs, which should be read with caution.

Who it may suit: People who enjoy music, or who find talking or silence hard.

Precautions: Keep volume safe; avoid music tied to painful memories.

16,22

Stress and relaxation research and evidence →

Talking therapies for anxiety

Not enough evidence

Professional care Structured therapy such as cognitive behavioural therapy (CBT) is a main established treatment for anxiety disorders. This page does not review the trials; see the dedicated page for details and for how to get started.

Who it may suit: Anyone whose anxiety is frequent, intense or affecting daily life.

Precautions: Work with a licensed professional and keep your doctor informed about any supplements you use.

3,1

Therapy for anxiety and stress → Anxiety disorders →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Piling on caffeine when you feel on edge

Moderate certainty

Why: Caffeine is a stimulant. The FDA lists anxiety and jitters among the signs of too much, and in placebo-controlled challenges 400 to 750 mg caused panic attacks in about half of people with panic disorder and raised anxiety in healthy adults.

Who it applies to: Anyone who reaches for another coffee or energy drink to push through, especially if easily startled.

Try instead: Drink water, take a short walk, eat something regular, or have decaf or caffeine-free tea.

2,12

Caffeine and energy drinks →

Forcing deep, fast or strained breaths

Low certainty

Why: The NHS advises breathing deep into the belly as is comfortable, without forcing it. Overbreathing can leave you dizzy, tingly or more anxious.

Who it applies to: Anyone trying a breathing exercise for the first time.

Try instead: Breathe gently and slowly, with a slightly longer out-breath, and stop if you feel light-headed.

6

Personal triggers to check

Caffeine if you are prone to panic

Moderate certainty

Why: People with panic disorder were far more likely to have a panic attack after a caffeine dose than healthy controls in the studies reviewed (53.9% versus 1.7%), though little is known about smaller doses.

Who it applies to: People with panic disorder or a history of panic attacks.

Try instead: Talk to a clinician about caffeine, and consider caffeine-free drinks. See the panic attacks page.

12

Panic attacks and panic disorder →

Inward-focused relaxation if you have a trauma history

Moderate certainty

Why: NCCIH reports that occasionally people experience increased anxiety, intrusive thoughts or fear of losing control with relaxation techniques, and rare reports of problems in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma.

Who it applies to: People with past trauma, epilepsy or certain mental health conditions.

Try instead: Prefer outward-focused tools such as walking, music or time with others, and consider a trained professional for trauma-informed methods.

15

Trauma-related stress and PTSD →

Products that need caution

Pure or highly concentrated caffeine products

Moderate certainty

Why: The FDA notes that pure and highly concentrated caffeine remain on the market and urges caution with them; large amounts of caffeine can be dangerous.

Who it applies to: Anyone using powders, shots or very high-caffeine energy products.

Try instead: Use ordinary tea or coffee in moderation, or none.

2

Assuming any lavender capsule matches the studied one

Low certainty

Why: The positive trials tested a specific standardised lavender oil preparation at 80 mg a day for ten weeks in people with anxiety symptoms, and many of the researchers had financial ties to the maker. Other products may differ in content and quality.

Who it applies to: People shopping for lavender or other 'calming' supplements.

Try instead: If you try lavender, discuss it with a pharmacist, and prefer simple options such as a cup of herbal tea first.

21

Supplements, teas and adaptogens for stress compared →

Unsupported claims

"Breathing exercises cure anxiety"

Moderate certainty

Why: The best summary of breathwork trials found small-to-medium reductions in stress and anxiety, mostly in studies at moderate risk of bias, and the authors urged caution about hype. They are useful tools, not cures.

Who it applies to: Social media, apps and some wellness marketing.

Try instead: Use breathing as one tool among several, and see a professional if anxiety persists.

4

"Relaxation techniques are risk-free for everyone"

Moderate certainty

Why: NCCIH says they are generally safe for healthy people, but some report increased anxiety or intrusive thoughts, and there are rare reports of problems in certain groups.

Who it applies to: Generic advice to 'just relax'.

Try instead: Try gently, stop if it feels worse, and ask a professional if you have trauma or a psychiatric condition.

15

"Calming herbs work instantly like a tranquiliser"

Low certainty

Why: The herbal studies read for this page lasted weeks, enrolled people with diagnosed anxiety or healthy adults taking daily doses, and some were funded by the maker; none tested a single dose for a sudden bout of tension.

Who it applies to: Product labels and online reviews.

Try instead: Expect little from a single dose and look to the in-the-moment methods above first.

20,19,21

Common mistakes

Waiting until you are at your worst to try a technique

Low certainty

Why: The NHS says you get the most benefit from its breathing exercise if you do it regularly, as part of your daily routine. Practising when calm builds the skill.

Who it applies to: Anyone who only uses breathing when panicking.

Try instead: Practise for five minutes a day when calm, then use it when needed.

6

Pushing through persistent unease and hoping it goes

Moderate certainty

Why: Anxiety that is intense or overwhelming can interfere with daily life and relationships. The NHS advises contacting NHS 111 or a GP if anxiety is affecting your daily life, and says free NHS talking therapies can be self-referred in England.

Who it applies to: Anyone whose unease has lasted weeks or is getting worse.

Try instead: Keep using the tools here and book an appointment; see the anxiety disorders page.

1,3

Anxiety disorders →

Avoiding everything that makes you uneasy

Low certainty

Why: The NHS notes that avoiding situations or relying on habits we think will keep us safe might actually make anxiety worse, and that facing a situation slowly can help over time.

Who it applies to: People who steer clear of meetings, crowds or tasks.

Try instead: Break the situation into small steps, use calming tools beforehand, and ask for professional guidance if avoidance is growing.

1

Evidence & safety

What the research shows

The best-supported in-the-moment tools are slow breathing, movement and cutting excess caffeine, each with small-to-moderate benefit in controlled studies. Time in nature and calming music have encouraging but more varied evidence. Grounding and naming feelings are widely recommended but have little direct trial support for everyday calming. Herbal and supplement studies mostly tested daily doses for weeks, often in people with diagnosed anxiety, so they do not show quick relief.

Limits of the evidence

  • Breathing and relaxation studies often had moderate risk of bias, small groups, or healthy student volunteers, and their effects were small to medium.
  • Many exercise trials enrolled people who were not very anxious, which can hide benefits (the authors of the exercise meta-analysis noted this).
  • Nature and music studies vary a lot in dose, setting and quality, and some used physiological markers that do not always match how people feel.
  • Several herbal and supplement trials were open-label, small, or linked to the manufacturer.
  • Most research is short-term, so lasting effects of a daily routine are less certain.

Precautions and interactions

  • Relaxation and breathing methods can occasionally increase anxiety or intrusive thoughts; stop if that happens.
  • Check supplements and herbs with a pharmacist if you take any medicine, and never stop a prescribed medicine on the advice of a web page.
  • Caffeine raises anxiety in sensitive people and can trigger panic attacks in people with panic disorder at higher doses.

Life-stage considerations

  • Pregnancy and breastfeeding: the FDA recommends talking to your health care provider about caffeine; avoid herbs and supplements unless a clinician advises.
  • Children and teenagers: the FDA, citing the American Academy of Pediatrics, says medical experts advise against energy drinks for children and teens. Choose gentle tools such as walking, music and breathing and involve a parent or doctor if unease is persistent.
  • Older adults: check caffeine, herbs and supplements with a pharmacist because of medicines and heart or blood pressure conditions; start slowly with movement.
  • Chronic conditions and medicines: ask your clinician before breathing practices that involve holding the breath, vigorous exercise or supplements if you have heart, lung, seizure or psychiatric conditions.

Warning signs

  • Unease that is intense, frequent, hard to control or affecting your daily life, work or relationships (the NHS advises contacting NHS 111 or a GP).
  • Chest pain, fainting, or shortness of breath you cannot explain: the NHS says to see a GP if you cannot tell whether shortness of breath is from anxiety; seek urgent care if severe or sudden.
  • Panic attacks that keep happening, or avoiding places or activities because of fear.
  • Thoughts of hurting yourself or feeling in immediate distress: in the US call or text 988.

Claim checks

Slow breathing calms you down

Moderate certainty

Partly supported. A meta-analysis of 12 randomised trials (785 adults) found a small-to-medium reduction in self-reported stress, and slow breathing increases a marker of calming of the body. The authors advise caution because most studies had moderate risk of bias.

4,7

A short walk helps anxiety

Moderate certainty

Supported, but the effect is small. A meta-analysis of 36 randomised trials found a single bout of exercise reduced state anxiety slightly compared with control.

5

Caffeine makes anxiety worse

Moderate certainty

Supported at higher doses. Challenges with 400 to 750 mg caused panic attacks in about half of people with panic disorder and raised anxiety in healthy adults; effects of smaller doses are uncertain. The FDA lists anxiety and jitters as signs of too much.

12,2

Spending time in nature lowers stress

Low certainty

Encouraging but variable. An urban study found cortisol fell during nature experiences of 20 to 30 minutes, and a walk in nature reduced rumination in an experiment, but reviews note poor study quality and heterogeneity.

9,10,11

The 5-4-3-2-1 grounding trick stops anxiety

Not enough evidence

No trial of this method for everyday daytime unease was read for this page, so its effect is unproven, though it is low-risk and widely used.

15

Calming herbs and supplements work as a quick fix

Low certainty

The studies read tested daily doses over weeks, often in people with diagnosed anxiety, and some had manufacturer links. They do not show instant relief.

20,19,21

Questions people ask

What is the fastest way to calm down in the moment?

Slow, gentle breathing is a good first step. The NHS describes breathing in through the nose and out through the mouth, in a calm, regular rhythm, for at least five minutes. A short walk or stepping outside can help too. Effects are modest, so combine tools.

How long does it take for breathing to work?

Some people feel calmer within a few minutes. In one trial, daily 5-minute practices were assessed over a month. The NHS says you get the most benefit if you do it regularly, so practise when calm.

Is it anxiety or just stress?

The NHS describes anxiety as a natural response to pressure that can sometimes arise with no obvious trigger, and it becomes a problem when intense or overwhelming. If unease is frequent, intense or interferes with daily life, see a GP or mental health professional. The anxiety disorders page and the stress versus anxiety page explain the differences.

Could caffeine be making me feel on edge?

It might. The FDA lists anxiety and jitters among the signs of too much caffeine, and sensitivity varies a lot. Try a few days of less or caffeine-free drinks to see whether it makes a difference, and reduce gradually if you drink a lot.

Does going outside really help?

Studies suggest so, though the evidence is mixed. In one study, people had lower cortisol after nature experiences, with the best return at 20 to 30 minutes, and a 90-minute walk in nature reduced rumination in a lab experiment. Even a short break outdoors is a reasonable thing to try.

Does music help?

A review of 104 randomised trials found music interventions reduce stress, with a moderate effect on psychological outcomes. Pick music you find calming and listen without distractions for 10 to 20 minutes.

Do calming supplements like L-theanine or chamomile work right away?

The studies read tested daily doses for weeks, not a single dose for a sudden bout of tension. L-theanine lowered trait anxiety in one small trial, and chamomile extract and a standardised lavender oil capsule were studied in anxiety disorders, some with maker ties. Ask a pharmacist before trying them.

When should I worry that this is more than daytime unease?

If it is frequent, intense, hard to control, causes panic attacks, leads you to avoid things, or affects sleep, work or relationships, contact a GP or doctor. The NHS also advises seeing a GP if you cannot tell whether shortness of breath is from anxiety. If you are thinking about hurting yourself, call or text 988 in the US.

Can children and teens use these methods?

Gentle ones such as walking, music and slow breathing are generally reasonable, with adult support. The FDA says medical experts advise against energy drinks for children and teens. Involve a parent or doctor if unease persists.

What is the difference between this and managing everyday stress?

This page is for settling yourself in the moment. Managing Everyday Stress covers ongoing stressors and coping skills, and Calm a Busy Mind covers racing thoughts and worry. Use the links at the end of this page.

References

  1. NHS Every Mind Matters. Anxiety. Read 2026-10-31. source
  2. US Food and Drug Administration. Spilling the Beans: How Much Caffeine Is Too Much? Read 2026-10-31. source
  3. National Institute of Mental Health. I'm So Stressed Out! Fact Sheet. Read 2026-10-31. source
  4. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023;13:432. source
  5. Ensari I, Greenlee TA, Motl RW, Petruzzello SJ. Meta-analysis of acute exercise effects on state anxiety: an update of randomized controlled trials over the past 25 years. Depress Anxiety. 2015;32(8):624-34. source
  6. NHS. Breathing exercises for stress (page last reviewed 12 June 2026). Read 2026-10-31. source
  7. Laborde S, Allen MS, Borges U, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neurosci Biobehav Rev. 2022;138:104711. source
  8. Zaccaro A, Piarulli A, Laurino M, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018;12:353. source
  9. Hunter MR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Front Psychol. 2019;10:722. source
  10. Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci U S A. 2015;112(28):8567-72. source
  11. Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018;166:628-637. source
  12. Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. Gen Hosp Psychiatry. 2022;74:22-31. source
  13. Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895. source
  14. Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evid Based Complement Alternat Med. 2021;2021:5924040. source
  15. NCCIH. Relaxation Techniques: What You Need To Know. Read 2026-10-31. source
  16. de Witte M, Spruit A, van Hooren S, Moonen X, Stams GJ. Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses. Health Psychol Rev. 2020;14(2):294-324. source
  17. Lieberman MD, Eisenberger NI, Crockett MJ, et al. Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychol Sci. 2007;18(5):421-8. source
  18. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-68. source
  19. Mao JJ, Xie SX, Keefe JR, et al. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742. source
  20. Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. source
  21. Dold M, Bartova L, Volz HP, et al. Efficacy of Silexan in patients with anxiety disorders: a meta-analysis of randomized, placebo-controlled trials. Eur Arch Psychiatry Clin Neurosci. 2023;273(7):1615-1628. source
  22. de Witte M, Pinho ADS, Stams GJ, et al. Music therapy for stress reduction: a systematic review and meta-analysis. Health Psychol Rev. 2022;16(1):134-159. source

Related on AlternativeMed

Related goals

Manage Everyday Stress → Calm a Busy Mind → Relax Your Body & Release Tension → Feel Less Overwhelmed → Handle Pressure More Comfortably → Switch Off After Work → Build Resilience to Stress →

Ingredients, foods and supplements

Supplements, teas and adaptogens for stress compared → L-Theanine → Chamomile → Lavender herb →

Research, safety and claim-check resources

Breathing exercises for stress and anxiety → Relaxation techniques → Breathwork → Meditation → Caffeine and energy drinks → Movement, yoga and tai chi for stress → Understanding stress → Stress and anxiety: safety, substances and when to get help → Stress and relaxation research and evidence → Therapy for anxiety and stress →