How to Calm Your Anxiety, From a Neuroscientist | The Way We Work, a TED series

Anxiety is an evolutionary tool designed to keep us safe from danger, but in the modern world, the intensity of our anxiety is often turned up too high. By learning to modulate this energy rather than avoiding it, we can reclaim its original, protective function.

Deep breathing is a direct way to calm the nervous system by activating the parasympathetic response. The 'boxed breathing' technique—inhaling, holding, exhaling, and holding for four counts each—is a discreet and immediate way to reduce stress during any situation.

Physical movement releases a cocktail of beneficial neurochemicals like dopamine and serotonin that boost mood and lower stress. Whether it is a quick walk or a dance session, even ten minutes of activity can significantly lower anxiety levels.

Once the physical symptoms are managed, you can objectively evaluate the reasons behind your stress, communicate better with colleagues, and leverage your experience to practice empathy toward others, ultimately leading to a more fulfilled and creative life.