Mumbai Neurologist Shares Simple Brain Hack to Calm Anxiety Quickly

Anxiety is something almost everyone faces at different points in life. It can appear before an important meeting, during stressful moments, or even without any reason. When it happens, a person may feel nervous, restless, or overwhelmed. Dr. Sid Warrier, a neurologist from Mumbai, shared simple, practical ways to manage anxiety in a video posted on Instagram on November 14. He explained that the best approach depends on how strong the anxiety feels at the moment.

Dr. Warrier said that anxiety can be imagined like a volume knob. Sometimes it is quiet and mild, sometimes it becomes noticeable and uncomfortable, and at other times it feels loud and intense, like a panic attack. When anxiety is at a low level, even basic activities can help settle the nervous system. Simple methods like deep breathing, box breathing, or slow exhalation send a signal to the body that it is safe, which helps the mind relax.

When anxiety climbs to a medium level, a person may start feeling restless, shaky, or easily disturbed. Dr. Warrier recommended grounding exercises that help connect the mind back to the present moment. One popular method is focusing on the senses by noticing five things you can see, four things you can hear, three things you can touch, two things you can taste, and one thing you can smell. This brings attention away from anxious thoughts and back to the body. He also suggested doing a quick body scan to observe physical sensations or stepping out for a walk. The steady rhythm of walking has a calming effect on the nervous system and helps the body settle down faster.

When anxiety becomes very strong and turns into panic or overwhelming stress, Dr. Warrier said that a stronger physical action is needed to interrupt the stress response. Splashing cold water on the face or holding an ice cube in the mouth can help. This activates a natural reaction in the body called the mammalian dive reflex, which lowers the heart rate, stimulates the vagus nerve, and helps the nervous system calm down quickly. This sudden temperature change gives the body a shock that pulls attention away from panic and helps regain control.

Dr. Warrier explained that understanding anxiety in this step-by-step way helps people choose the right method based on how they are feeling. Light breathing techniques can work when anxiety is mild, grounding techniques are better when the mind feels unsettled, and cold therapy helps when the anxiety becomes severe. The goal is to respond in a way that matches the body's needs at that moment instead of trying the same method every time.

These suggestions have become popular because they are simple and can be done anywhere without any equipment. Many people experience anxiety but are not always sure how to handle it in the moment. Dr. Warrier’s ideas offer a straightforward approach that makes anxiety feel less mysterious and more manageable. He encouraged people to learn how their bodies respond to anxiety so they can react with confidence and avoid feeling helpless during stressful moments.

This article is based on user-generated social media content and has not been independently verified. It is meant for informational purposes only and should not replace advice from a medical professional. Readers dealing with severe or long-term anxiety should consult a doctor or mental health expert for personal guidance.