Anxious? Here’s how to find peace in the present moment
Anxiety has a way of pulling us out of the present moment. It drags us into the past, replaying old mistakes, or flings us into the future, imagining worst-case scenarios that may never happen. When anxiety takes hold, it can feel like we have no control over our thoughts, like we are trapped in a loop of worry and fear.
But what if I told you that the key to breaking free from anxiety isn’t found in fighting your thoughts or trying to control them? What if, instead, the answer lies in the here and now – in the present moment?
Many of my clients come to me feeling overwhelmed by their thoughts. They tell me, “I just want my mind to stop racing,” or “I can’t switch off.” This is a normal human response to having a normal human brain!But that constant inner chatter can be exhausting. So instead of trying to silence it – which usually doesn’t work – we can learn to shift our focus to something else: the present moment.
Why the Present Moment Matters
Anxiety thrives on uncertainty. It feeds on the “what ifs” and the “should haves.” But the present moment is a safe space. Right now, in this moment, you are here, breathing, reading these words. In this moment, you are okay.
When we bring our attention to the present, we interrupt anxiety’s power over us. We give ourselves a break from the mental noise and come back to something real- right now. The Buddhists have known this for forever! The more we practice connecting to the present, the more we train our brains to find safety in the now rather than fear in the unknown.
How to Use the Present Moment to Release Anxiety
There are many ways to anchor yourself in the present. Here are some simple but powerful techniques that I teach my clients:
1. The 5-4-3-2-1 Grounding Technique
This is a great exercise when your mind is spiraling out of control. It gently brings your focus back to the here and now by engaging your senses.
5 things you can see – Look around and name five objects in your surroundings.
4 things you can touch – Notice the texture of your clothing, the chair you’re sitting on, or the sensation of your feet on the ground.
3 things you can hear – Listen to the sounds around you, whether it’s birds chirping, a ticking clock, or distant traffic.
2 things you can smell – Take a deep breath and notice any scents, even if it’s just the air.
1 thing you can taste – If you have a drink or a snack nearby, take a mindful sip or bite.
This technique works because it shifts your focus away from your anxious thoughts and into the reality of the moment.
2. Breathing into the Now
Your breath is always happening in the present. It’s a built-in anchor to the here and now. When anxiety takes over, our breath becomes shallow and fast. But by slowing it down, we send signals of safety to our nervous system.
Try this simple exercise:
Inhale through your nose for a count of four.
Hold for a count of four.
Exhale slowly through your mouth for a count of six.
Hold for a count of four.
Repeat for a few minutes, focusing on the sensation of your breath moving in and out.
I often guide my clients through breathing exercises like this in our sessions, because they are such a powerful tool for calming the mind and body.
3. Name Your Thoughts, Don’t Become Them
A lot of anxiety comes from identifying too much with our thoughts. But here’s the truth: You are not your thoughts. You are the observer of your thoughts.
Next time anxiety creeps in, try labelling your thoughts instead of getting caught up in them. Say to yourself:
“Oh, there’s a worry thought.”
“That’s an anxious prediction, not a fact.”
“My mind is trying to protect me, but I don’t need this thought right now.”
By naming your thoughts instead of becoming them, you create a little bit of distance – and in that space, anxiety loses some of its grip.
4. Find Safety in Your Body
When anxiety is high, we often feel disconnected from our bodies. That’s why part of my work involves helping clients reconnect with themselves through TRE (Tension & Trauma Releasing Exercises), breathwork, and mindful movement.
A quick way to find safety in your body is to place one hand on your heart and the other on your belly. Take a slow breath in and out, feeling the warmth of your hands. This simple act sends a message to your nervous system that you are safe.
Other ways of safely connecting with your body include dancing, singing, intentional shaking, tapping and Havening.
5. Practice Mindful Moments Throughout the Day
You don’t have to sit in meditation for hours to benefit from mindfulness. You can bring present-moment awareness into your everyday life:
When drinking your morning coffee, really taste it.
When walking, notice the sensation of your feet on the ground.
When washing your hands, feel the temperature of the water and the texture of the soap.
The more you practice presence in small ways, the easier it becomes to stay anchored when anxiety tries to pull you away.
You Don’t Have to Do This Alone
I know that when you’re stuck in the grip of anxiety, hearing “just be present” can feel frustrating. That’s why I guide my clients step by step, helping them build the skills they need to feel safer in their bodies and minds.
Choosing to seek help can feel like a huge step, but you don’t have to navigate this alone. If you’d like to explore how Cognitive Hypnotherapy, breathwork, Trauma Release Exercises or other forms of nervous system regulation can support you, why not reach out and book a free call? We can chat about what you’re going through and see if working together feels right for you.
I’ve also just released a supportive recording in my online shop called ‘Using the present moment to let go of anxiety’.
And I’m launching a member’s area soon, which includes access to a dozen exclusive recordings, a once a week online group session, the option to choose what topics I address each week, and peer support in a supportive community- all for only £20 a month.
Anxiety doesn’t have to control your life. You deserve to feel calm, present, and safe – and I’m here to help you get there.
