Exhaling longer than you inhale an pretend like you are breathing out through a straw. Inhale for 4 seconds, hold for 4 seconds and exhale for 6 seconds. This tricks your nervous system into being relaxed because when we are relaxed we breathe at a slower pace.
Ground yourself. Look around and name the colours that you see. For example: " I see a green tree, I see a blue car and a red stop light". This is a quick and easy way to bring your mind back to the present.
If you have been struggling with anxiety feel free to reach out to me and set up a free 15 minute phone consultation by filling out the contact me form on my website.