'I'm a psychologist - this exercise can calm anxiety in less than a minute'

A clinical psychologist who offers practical advice on dealing with anxiety has revealed a tip that can "calm anxiety in less than a minute." The 60-second exercise requires nothing but a pen and paper.

The method was shared by a clinical psychologist and author of Ten Times Calmer: Beat Anxiety and Change Your Life. Dr Kirren often posts online as In a recent TikTok video, the expert told her 600,000 followers "how to calm anxiety in less than a minute."

She said: "Anxiety makes your mind jump to the worst case scenario, and getting stuck there is often what keeps your anxiety going. So when that happens, here's what you can do. 1) Write out the worst case scenario that anxiety is telling you.

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"2) Write out the best case scenario, the most positive or hopeful outcome, even if it seems unrealistic. 3) Write out a realistic scenario. This is the one that's most likely to happen based on what you already know."

Dr Kirren continued: "Here's an example. Worst case: these twitches are the sign of a deadly disease. Best case: these twitches mean nothing at all, I'm absolutely fine. Realistic case: anxiety causes me muscle twitches. The more anxious I am the more they happen and they always pass once I feel calmer."

The expert explained that the skill helps to move your focus from fear to perspective. "Even if you don't fully believe the best scenario or the realistic one to start with, naming them plants a seed that teaches your brain that there are other ways to think, and that's really powerful," she said.

As most people feel anxious or scared sometimes, but if it's affecting your life, there are things you can try, and support is available. For instance, you can talk to a friend, family, health professional or counsellor. Contact , or email: if you need someone to talk to.

Calming breathing exercises, eating a healthy diet, and trying activities such as walking and yoga can also help with anxiety, fear and panic. Anxiety can cause physical symptoms such as sweating, feeling hot, chest pains and .

It can also cause mental symptoms such as not being able to sleep, worrying about the past or future, obsessive thoughts, and fear of the worst happening. It may cause changes in behaviour, such as struggling to form or maintain relationships and not being able to enjoy your leisure time.

You can refer yourself directly to an talking therapies service. See a GP if you're struggling to cope with anxiety, things you're trying aren't helping, or you would prefer to get a referral from a GP. Ask for an urgent GP appointment or call 111 if you need help urgently, but it's not an emergency.

Call 999 or go to A&E if you or someone you know needs immediate help. As the NHS makes clear, a mental health emergency should be taken as seriously as a medical emergency.