Here are a few quick, science-backed strategies that can be helpful for rapid anxiety relief in such situations:

1. Breathing Exercises: 4-7-8 Technique

This is a simple and quick technique that calms the nervous system. How to do it: Inhale quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale completely through your mouth for 8 seconds. Repeat 4 times. It helps activate the parasympathetic nervous system, which promotes relaxation. 2. Grounding Techniques: 5-4-3-2-1 Method This technique brings your focus away from anxious thoughts and back into the present moment. How to do it: Name 5 things you can see around you. Name 4 things you can touch. Name 3 things you can hear. Name 2 things you can smell (or imagine if you can’t smell anything). Name 1 thing you can taste. This technique is particularly useful when anxiety is triggered by overwhelming thoughts. 3. Body Scan Meditation (3-5 minutes) If you have a few minutes to spare, this practice can relieve tension quickly. How to do it: Close your eyes and take a deep breath. Starting from your feet, focus on each body part, slowly moving upward (ankles, knees, hips, etc.). As you focus on each part, notice any tension and consciously release it. Finish at the top of your head and take a deep breath. 4. Progressive Muscle Relaxation (PMR) Progressive Muscle Relaxation involves tensing and then relaxing different muscle groups in your body. It’s a great tool to reduce the physical symptoms of anxiety