What to do if I'm anxious right nowTension
Find the part of your body where it responds to the uncomfortable feeling. Tense the muscles and hold the tension in that area for a few seconds. Return to the starting state. Repeat the exercise 5-6 times, holding the emotion.
The exercise may take several minutes, but it is important not to stop until you feel like relaxing.
Relaxation
As with the first technique, find the area of the body where the emotion is felt. Imagine that with each inhalation, air comes in through that area and with each exhalation it comes out. You can also imagine that with each breathing cycle this area is cleared, that the discomfort is leaving your body and soon there will be no trace of it.
Distancing
If you are seized by unexpected anxiety, and you feel its burden right now, then imagine that it is not you who is anxious, but someone else. For example, it could be the character in the movie you were watching.
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