Another great technique you can use to distract yourself from anxious thoughts is hand warming – a form of mindfulness that helps you keep track of the sensations within your body.

“When experiencing symptoms like heart palpitations, chest pain and lightheadedness due to anxiety, a practice called ‘hand warming’ can be profoundly effective,” Mann says. “To get started, find a comfortable place to sit in and place your attention on the sensation of warmth traveling from your chest to your palms.

“Then, imagine a warm glow accompanying this feeling, emanating from the center of your chest, spreading slowly to your hands. This visualisation not only helps calm the nervous system but also reduces your physical symptoms of anxiety by promoting a sense of soothing and safety.”

4. Vocalisations

Your voice is a powerful tool for soothing your vagus nerve – the wandering nerve that’s in control of your parasympathetic nervous system, which is responsible for placing your body in the ‘rest and digest’ state. Vocalisation techniques can help to stimulate the nerve and switch your body into a more relaxed state.

6 nervous system regulation techniques to relieve anxiety (that have nothing to do with meditation)