No Magic Wand
Many people struggling with anxiety wish for a magic wand—a quick fix to make the fear, worry, and tension disappear. While this desire is understandable, it often creates frustration when no instant solution exists. The truth is that anxiety cannot be erased in a single moment. Relief comes from building resilience through daily practice, consistent coping strategies, and learning to sit with discomfort (Clark & Beck, 2011).
The Myth of Instant Anxiety Relief
Searches for “how to get rid of anxiety fast” are among the most common on Google. But while tips like breathing deeply or distracting yourself can offer temporary calm, they don’t resolve the root issue. Research shows that when people try to suppress or avoid anxiety, their brains actually learn that anxiety is dangerous, which increases its intensity (Barlow, 2002).
Instead of aiming for quick fixes, the long-term solution is about changing your relationship to anxiety.
Building the Muscle of Resilience
Resilience is like a muscle—it grows stronger the more you use it. Studies show that practicing coping skills during calm times is the best way to prepare for anxious moments (Craske et al., 2014).
Daily resilience-building practices include:
Mindful Breathing: Slows down the nervous system and reduces physiological arousal (Kabat-Zinn, 2003).
Progressive Muscle Relaxation: Teaches the body to release stored tension.
Grounding Techniques: Use the five senses to bring yourself into the present.
Cognitive Reframing: Challenge anxious thoughts and replace them with balanced perspectives.
By practicing consistently, the brain rewires itself for calm and flexibility (Southwick & Charney, 2018).
Sitting With Anxiety: Why Avoidance Doesn’t Work
It may feel counterintuitive, but one of the most powerful ways to manage anxiety is to stop running from it. Acceptance and Commitment Therapy (ACT) teaches that observing anxiety without judgment reduces its power (Hayes et al., 2011).
For example, instead of distracting yourself when your heart races, you might pause, notice the sensation, and remind yourself that it will pass. Over time, this practice teaches your brain that anxiety is uncomfortable but survivable. The more you practice turning toward anxiety, the less control it has over your life.
Why Practice When You’re Not Anxious?
Just like athletes train before the big game, people must practice coping skills before anxiety strikes. Trying a new breathing exercise for the first time during a panic attack often feels impossible. But if you’ve practiced it daily, your body knows what to do.
This preparation makes calming strategies second nature, so they’re easier to access in high-stress moments. That’s why therapists often assign mindfulness, journaling, or relaxation as daily routines, not just “in case of emergency” strategies.
Lasting Anxiety Relief Comes From Daily Habits
Lasting freedom from anxiety doesn’t mean never feeling anxious again. It means knowing how to meet anxiety with skills, confidence, and calm. Ten minutes of mindful practice each morning, evening journaling, or mindful walking may not feel dramatic—but over time, they reshape the nervous system.
These small, daily habits loosen anxiety’s grip. Just as consistent workouts build physical strength, consistent practice builds emotional resilience.
Just Real Progress
There is no magic wand for anxiety relief. Quick fixes may help for a moment, but lasting change comes from daily practice. By building resilience, sitting with anxiety instead of avoiding it, and practicing calming techniques regularly, people discover that anxiety doesn’t have to rule their lives.
Freedom from anxiety is not about never feeling fear—it’s about developing the resilience to live fully in spite of it.
Barlow, D. H. (2002). Anxiety and its disorders: The nature and treatment of anxiety and panic (2nd ed.). Guilford Press.
Clark, D. A., & Beck, A. T. (2011). Cognitive therapy of anxiety disorders: Science and practice. Guilford Press.
Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10–23. https://doi.org/10.1016/j.brat.2014.04.006
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016
Southwick, S. M., & Charney, D. S. (2018). Resilience: The science of mastering life’s greatest challenges (2nd ed.). Cambridge University Press.
