11 Micro-Moments to Banish Anxiety in Under a Minute

9. One-Word Mantra (15 seconds)

Pick one calm word like “steady,” “soft,” or “here.” Breathe naturally and gently repeat the word silently with each exhale for five to eight breaths. Keep the tone neutral and steady; no force needed. The mantra gives the mind a single, soothing focus and reduces the tendency to chase anxious thoughts. Because it’s silent, it’s perfect for public places. What to expect: a quieter inner dialogue and improved focus. Tip: choose a word that feels believable and kind to you. Clinician note: brief mantra repetition is a recognized attentional strategy in contemplative and therapeutic practices.

10. Visual Anchor (30 seconds)

Find a simple, calming visual: a blue patch of sky, a plant leaf, or a point on a wall. Soften your gaze and notice color, shape, and small details without naming them. Breathe slowly while you look and let your peripheral vision widen. This soft visual focus eases cognitive intensity and reduces adrenaline-driven tunnel vision. It’s especially helpful when screens or confrontation make thinking sharp and anxious. What to expect: a gentler visual field and calmer posture. Tip: keep a small plant or a calming photo nearby for easy access. Clinician note: visual anchors are often used to support relaxation during stress exposure.