You don’t have to be a scientist to know that stress and anxiety aren’t good for you. No one likes the way constant worrying feels. It sends your anxiety levels soaring and saps your emotional energy. Unrelenting doubts and fears can also be paralyzing. Anxiety can affect your day-to-day life in massive ways.

Here are 4 simple ways to quiet your anxiety. Try to incorporate these tips into your daily life. Eventually, anxiety will have less control over you.

Talk about it

According to studies, simply talking about your feelings can help you feel you less anxious. Talk to someone, perhaps a family member, a close friend, or your therapist, about your fears. Fear feeds on itself when it remains in the dark. This openness can help you banish the shame of being afraid. If you can’t talk to someone, put your thoughts into writing. Keep a journal and write in it every day.

Visualize a happy place

When you’re a worrier, everything seems big and scary. When you start feeling stressed or anxious, close your eyes and go to your own private happy place – a place that makes you feel peaceful and relaxed.  Or better yet, try visualizing a joyful time like playing with your kids or taking a walk in the beach.

Breathe through panic

When you get anxious, your body becomes tense, your heart beats faster and you can’t concentrate. Don’t fight it. When you try too hard to control your anxieties, you only heighten them.

Try to get your mind off whatever it is that scares you and focus on your breathing instead. Breathe through your mouth, hold it for about 3 to 5 seconds and then gently breathe out. Do this for a few minutes until you calm down.

Love conquers fear

When you feel afraid, hold your hand over your heart. Breathe in and fill your lungs, feeling your chest rise as you do. Feel the way your hand covers your heart. Inhale love and exhale fear. Be gentle with yourself. You conquer fear with love.