A psychologist provides 5 simple and quick calming techniques to help manage panic and stress.
Simple grounding activities like holding ice, touching textures, walking barefoot, or tuning into surrounding sounds can help anchor the mind in the present and ease panic.
17 March, 2026; Ras Al Khaimah, UAE – In times of uncertainty, continuous exposure to distressing news and information can trigger feelings of stress, anxiety and even sudden panic. Mental health experts say that while such reactions are natural, there are simple techniques individuals can use to regain control of their emotions and calm the mind.
Ms Zobia Amin, Clinical Psychologist, RAK Hospital
According to Ms. Zobia Amin, Clinical Psychologist at RAK Hospital, stress and panic often arise when the brain perceives a threat or uncertainty, activating the body’s “fight or flight” response.
“Panic can make people feel overwhelmed, short of breath or unable to think clearly,” she explained. “The key is to gently bring the mind and body back to the present moment using simple techniques that regulate breathing, thoughts and awareness.”
Ms. Amin shares five quick and practical strategies that can help individuals calm themselves during moments of anxiety or panic.
1. Regulate Your Breathing
When panic strikes, breathing often becomes rapid and shallow, which can worsen the feeling of anxiety. “One effective technique is breathing slowly into a paper bag or cupping your hands around your nose and mouth and breathing normally for a short period,” Ms. Amin explained. “This helps regulate oxygen and carbon dioxide levels in the body and can quickly bring breathing back to a calmer rhythm.”
Taking slow, deep breaths, inhale through the nose, pause briefly, and exhale slowly through the mouth can also help signal the nervous system to relax.
2. Name What You Are Feeling
Simply identifying and verbalising emotions can reduce their intensity.
“When we label our emotions, such as saying ‘I feel anxious’ or ‘I am feeling overwhelmed,’ the brain shifts from a reactive emotional state to a more logical and controlled one,” Ms. Amin said.
Talking to someone you trust or even writing down your feelings can help release emotional tension and create clarity.
3. Remind Yourself That the Feeling Will Pass
Panic often creates a sense of immediate danger even when there is no real threat. “Remind yourself that this is a temporary response,” Ms. Amin advised. “Tell yourself calmly: ‘This feeling will pass. I have handled difficult moments before.’”
Using logical thinking can help the brain move away from catastrophic thoughts and regain perspective.
4. Use Grounding Techniques to Return to the Present
Grounding exercises help shift attention away from anxious thoughts by focusing on the physical environment.
“One effective method is engaging the five senses,” Ms. Amin explained. “Notice what you can see, hear, smell, touch and taste in your surroundings.”
Simple activities such as holding an ice cube, touching a textured object, walking barefoot on the ground, or focusing on surrounding sounds can help the brain reconnect with the present moment and reduce panic.
5. Focus on What You Can Control
Anxiety often increases when people focus on situations beyond their control. “Shifting attention toward what you can influence—your actions, your routine, your responses—helps restore a sense of stability,” Ms. Amin said.
Looking at the bigger picture instead of focusing on every small uncertainty can also help reduce unnecessary stress.
Building Long-Term Emotional Wellbeing
Beyond immediate calming techniques, Ms. Amin emphasised the importance of strengthening emotional resilience through self-awareness and self-compassion.
Developing a deeper understanding of one’s thoughts, feelings, strengths and vulnerabilities can help individuals manage stress more effectively.
She also encourages practising self-kindness and avoiding self-judgment during difficult emotional moments. “Be your own friend,” she said. “Treat yourself with the same understanding and compassion that you would offer someone you care about.”
Positive self-statements can also help build mental resilience. Simple affirmations such as “I can handle challenges” or “I will get through this”, repeated before sleep and after waking up, can gradually reinforce a more balanced mindset.
“Stress and uncertainty are part of life, but when individuals learn simple tools to regulate their thoughts and emotions, they can navigate difficult situations with greater confidence and calm,” Ms. Amin added.
For more information, please visit www.rakhospital.com
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