How to ease anxiety day to day

There is no magic tool, but small practices lower the intensity. Try them one at a time and keep what works.

Seven tools

Slow breathing. Inhale for 4, exhale for 6, for one or two minutes. Try it guided in Help now.
Come back to the present (5-4-3-2-1). Naming what you see, touch and hear pulls the mind away from “what if…”.
Move your body. A short walk or some stretching releases built-up tension.
Protect your sleep. Regular hours and fewer screens before bed. Poor sleep raises anxiety the next day.
Watch caffeine and alcohol. In many people they worsen anxiety and palpitations.
Write down what worries you. Setting a time to think about it keeps it from filling the whole day.
Talk to someone. Telling a trusted person or a group that lives the same thing helps more than it seems.

Anxiety and panic attacks: the difference

Anxiety usually builds gradually and attaches to a worry. A panic attack arrives suddenly, is very intense and lasts minutes. Many people with panic then feel fear of the next attack, which keeps anxiety going. If that is you, read what to do during a panic attack.

When to see a professional

If anxiety stops you from doing things you used to do (going out, working, travelling).
If you have frequent panic attacks or avoid places for fear of having one.
If you have not slept well for weeks.
If you think about hurting yourself: ask for help immediately.

Psychological therapy and, when appropriate, medical treatment work in most cases. Aura is company, not a treatment.

How Aura helps

You get free guided help with no sign-up, an AI assistant that listens at any hour, SOS to ask your network for company and groups of people living the same thing. See how it works.

Frequently asked questions

How can I calm anxiety quickly?

Try breathing in for 4 and out for 6 for a minute, and the 5-4-3-2-1 exercise to return to the present. They help in the moment but do not replace treatment if anxiety is frequent.

Can anxiety be cured?

You can learn to manage and greatly reduce it with therapy and habits. A professional can assess your case and suggest treatment.

Does Aura replace therapy?

No. Aura is company between people and an AI assistant. It does not diagnose or treat, and it is not an emergency service.

You don’t have to go through it alone.

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Important. If you are in danger right now, call your local emergency number (911 in the US and Canada, 112 in the EU and the UK 999) or reach someone close to you. Aura is not an emergency service.

This content is informational and was written by the Aura team. It does not replace consulting a health professional. The Aura app is currently available in Spanish.