Do you ever feel like your brain is in 100 different places, your to-do list is never-ending, and you just want to scream into the abyss? We’ve all been there.

Everyone feels stressed, anxious, and overwhelmed sometimes—even therapists. While we can’t control everything life throws our way, we can choose how we cope with it. And who better to learn from than the professionals who help people manage their emotions every single day?

That’s why we asked 20 mental health professionals: “What do you do when you need to calm down?” The result: 20 simple, effective techniques—from breathwork and movement to cold exposure and mantras—that therapists rely on when stress hits. Now, you can try them too.

Older woman in a blue swimsuit, gloves, and a hat standing in cold lake

1. Talk to yourself out loud (yes, seriously).

I say exactly what I’m feeling, no sugarcoating, no fixing—just raw honesty. Speaking my thoughts out loud takes the power away from them. It gets me out of my head and back into reality, fast. Most people spiral because they stay in their minds. Say it out loud, and watch how much lighter you feel.

– Vasavi Kumar, Licensed Master Social Worker and author of “Say It Out Loud”

2. Pick one thing on your to-do list, and break it down into smaller steps.

Most of the time, people get overwhelmed because there’s just too much going on all at once, and everything’s all over the place. I make a list, figure out what’s a priority, and then break each thing down into smaller steps. This way, I have a clear plan instead of feeling like everything is hitting me at once. It helps me feel more in control and makes everything more manageable. 

– Melissa Legere, Licensed Marriage and Family Therapist

3. Let yourself have a good cry.

Sometimes, letting yourself have a good cry is exactly what you need to release all the emotions bottled up inside. It’s surprisingly refreshing and can help clear your mind. While doing this, I repeat a mantra like, “I refuse to sink.” It’s a powerful reminder that no matter how tough things get, I know I will stay afloat.

– Natalia Piszczek, Licensed Professional Counselor at Thriveworks

4. Dunk your face in a bowl of ice water.

Something I’ve been doing to “reset” my brain is grabbing a big mixing bowl, filling it with water, tossing in plenty of ice, and dunking my face right in. The sudden change in temperature really shocks your system and helps calm the nervous system, making it easier to reset and feel more grounded.

– Eli Weinstein, Licensed Clinical Social Worker and host of The Dude Therapist podcast

5. Try the 5-4-3-2-1 grounding method.

My go-to tool is the “5-4-3-2-1” grounding technique. It helps me quickly shift focus from anxious thoughts to the present moment. Here’s how it works:

  • Name 5 things you can see (like a book, a coffee mug, or the sky)
  • Name 4 things you can touch (your clothes, a chair, the floor)
  • Name 3 things you can hear (a ticking clock, birds, your own breathing)
  • Name 2 things you can smell (or just think of your favorite scents)
  • Name 1 thing you can taste (or simply focus on your breath if nothing is available)

This method engages all five senses, pulling you out of racing thoughts and bringing you back to the here and now.

– Arlie Rogers, Licensed Professional Counselor at Thriveworks

6. Repeat a simple mantra that reminds you of your strength.

I’m a big believer in the power of mantras. My go-to mantra is, “I was built for this moment.” It reminds me that my life experiences have prepared me to handle whatever comes my way and that I have the strength to get through tough situations.

I’ve you’ve never used a mantra and aren’t sure where to begin (or are skeptical), here are few simple options:

  • I can do hard things.
  • I trust myself to make the right decisions.
  • I am learning and growing every day.
  • I am proud of how far I’ve come.

– Dr. Corey Yeager, Licensed Marriage and Family Therapist and author of “How Am I Doing?: 40 Conversations to Have with Yourself”

7. Pause and ask yourself: Does this really need to happen right now?

It’s easy to get caught up in the feeling that everything is urgent. I’m personally working on moving more slowly and approaching things with more ease. Try to slow down and ask yourself:

  • Does this actually matter right now?
  • Is there anything I can realistically do about it at this moment?
  • Does this really have to get done immediately?

Most of the time, the answer is no. Our brains love to convince us that everything is urgent, but usually, it’s not. Reminding yourself to move a little slower and give yourself some grace can take a lot of pressure off and help you feel less overwhelmed.

– Beth Gulotta, Licensed Mental Health Counselor and host of the Quiet the Clock Podcast  

8. Take a walk, stretch, or move your body—whatever feels good.

My go-to tool is movement, because the mind and body are so inextricably linked. When your body feels tense, your mind has a hard time letting go of stress. Running, stretching, yoga, and walking are all things I do in the moment, when possible, to calm down quickly.

–  Dr. Jenny Wang, Licensed Psychologist and author of “Permission to Come Home”

9. Spend some time alone—without a screen.

After a chaotic or overwhelming day, I’ve found that having true alone time—without any screens or background noise—can make a huge difference. Try sitting in warm lighting and reading a book, or just enjoying the quiet. This kind of screen-free downtime can help you feel calmer, less overstimulated, and more centered.

– Maya Nehru, Licensed Marriage and Family Therapist 

10. Slow down your breathing. 

When we’re in a heightened state of stress, our breath becomes shallow and quick, which only worsens the cycle of anxiety. By taking deep, intentional breaths, I can slow my heart rate, calm my nervous system, and get back to a grounded space. Even if the stress is still there, I can deal with it better. It’s a simple yet powerful tool that helps me reset my body and mind.

Sound too good to be true? Follow along with the video below for one minute and see how you feel.

– Brittney Cobb-Farmer, Licensed Clinical Social Worker

11. Go for a run (or just get moving) to clear your head.

I love to run because it grounds me and fills me with a sense of empowerment, connecting me to my inner strength with every step. While I’m out there, I like to repeat little mantras to myself—things like, “I deserve love and kindness,”—which help lift my mood and remind me of my worth. Even if running isn’t your thing, just moving your body in a way that feels good can do wonders for your mindset.

– Vanessa M. Reiser, Licensed Clinical Social Worker and author of “Narcissistic Abuse: A Therapist’s Guide to Identifying, Escaping, and Healing from Toxic and Manipulative People”

12. Practice letting things go.

Feeling overwhelmed usually happens when you’re trying to juggle too many thoughts, plans, or worries at once. When that happens, I remind myself to slow down and let go of what I don’t need to hold onto. If I notice my mind is racing or wandering, I try to bring my focus back to the present moment and steer my thoughts more intentionally. Take a breath, slow down, and just take things one step at a time.

– Laura Buscemi, Licensed Professional Counselor with Thriveworks 

13. Cut yourself some slack.

Whenever I’m overwhelmed, I try to start by being gentle with myself. I check in on what I’m feeling and remind myself it’s totally OK to feel this way—after all, I’m only human. I also remind myself that I’ve been through tough times before and found my way through, and I will again.

– Saba Harouni Lurie, Licensed Marriage and Family Therapist and Board-Certified Art Therapist  

14. Try a few quick “TIPP” tricks.

When I’m overwhelmed, I lean on something called “TIPP skills.” They’re simple, practical ways to help reset your body and mind:

  • T is for temperature: Grab a cold drink or run your hands under cold water for a quick refresh.
  • I is for intense exercise: Move your body, even if it’s just a quick walk or a few jumping jacks.
  • P is for paced breathing: Breathe in through your nose for four counts, then out through your mouth for six. It’s easy and you can do it anywhere.
  • P is for progressive muscle relaxation: Squeeze your hands into tight fists, then slowly let go. Repeat a few times to release tension.

These little tricks can really help take the edge off when stress starts to build.

– Madeline Weinfeld Shill, Licensed Clinical Social Worker 

15. Do something that brings you joy before getting back to work.

When I’m overwhelmed, I remind myself to take things one step at a time. Tackling a long to-do list while feeling stressed never works out well. Instead, I try to do something that brings me joy—like hitting the gym, spending time with family, or taking a walk outside—before getting back to work. Doing something you love helps clear your head, makes stress feel more manageable, and lets you approach your tasks with a calmer mindset.

– Jami Dumler, Licensed Clinical Social Worker at Thriveworks

16. Try tapping to calm your nerves.

One practice I turn to when I’m feeling anxious or overwhelmed is emotional freedom techniques (EFT) tapping. It’s pretty simple: You gently tap on specific points on your body while saying out loud what you’re feeling. This combo of tapping and talking it out helps interrupt your body’s stress response and brings a sense of calm pretty quickly. I find it helps me clear my head and feel more balanced almost right away. If you’re curious or want to try it out, Brad Yates has some great guided tapping videos on YouTube.

– Alyssa Scolari, Licensed Professional Counselor

17. Just take the next tiny step.

When I’m overwhelmed, I try to focus only on what I can control right now. I’ll pause and ask myself, “What’s the next smallest step I can take?” It keeps me from getting lost in the big picture and helps me feel a little more in control, one small action at a time.

– Blaine Stephens, Licensed Professional Counselor with Thriveworks  

18. Use cold exposure to snap back to the present moment.

When overwhelm hits, sensory experiences can help bring you back to the here and now. For me, cold is the quickest way to do that. Sometimes it’s as simple as drinking a glass of ice-cold water. Other times, I’ll splash cold water on my face, rub an ice cube on my wrists or neck, or even take a quick cold shower if I can. That little shock to your system helps interrupt racing thoughts and gives you a chance to regroup and reset.

– Sydney Gomez, Licensed Clinical Social Worker at Thriveworks

19. Take a slow, deep breath. Then do it again.

When things feel overwhelming, taking a few slow, intentional breaths can make a big difference. One simple exercise that works for me: Breathe in through your nose for a count of four (add a little “top-off” snort if you want), hold it for a count of seven, then exhale slowly through slightly parted lips for a count of eight. Try to focus just on the counting and let other thoughts drift away. Usually, three or four rounds is enough to help quiet your mind and calm your nervous system.

– Jeffrey Young, Licensed Marriage and Family Therapist 

20. Remember: This feeling won’t last forever.

When things feel really overwhelming, I like to remind myself, “This too shall pass.” It’s a simple way to remember that tough moments don’t stick around forever—and that I’ve got what it takes to get through them. It helps me breathe a little easier and keep going.

– Monica Cwynar is a Licensed Clinical Social Worker at Thriveworks

Want More Candid Advice from Therapists?

This article is part of our ongoing Clinician Confidential series, in which we collect useful tips and advice from a wide variety of experienced mental health professionals. Check out some of the other articles in the series here: