Tanya Dutt

5 W’s To Calm Your Anxiety

Calm Your Anxiety: Quick Ways To Find Peace (Credit: Canva)

It was one of those days when my mind felt like a hurricane. I could feel my heartbeat racing, my palms clammy, and a tightening in my chest that made me feel as if I couldn’t breathe. Anxiety had wrapped its claws around me, and I couldn’t see an escape. I tried deep breaths, but my mind was moving too fast. Then, I remembered the advice my therapist gave me one time—"Just drink some water, go for a walk, and do something small to bring yourself back to the present." 

At first, it seemed too simple to work, but I was desperate for anything. That’s when I realised the power of the 5 W’s—five simple and quick methods to help <span>calm anxiety</span>.

Here’s how you can use these five easy tools to bring relief when anxiety takes over:

There’s something incredibly grounding about water. Not only does staying hydrated have a direct impact on your physical well-being, but sipping cold glass of water slowly can also help calm your anxious mind. When you feel overwhelmed, dehydration could worsen symptoms of anxiety, leading to dizziness, a racing heart, or feeling faint. Drinking a glass of cool water helps in two ways—it rehydrates your body and gives your mind a momentary focus away from the chaos while the coolness of the glass helping you stay in the present.

- When anxiety strikes, reach for a cold glass of water and drink it slowly. Focus on each sip, feeling the coolness spread through your body.

- Splash cold water on your face. This action triggers the "dive reflex," slowing your heart rate and calming your nervous system almost instantly.

- A soothing bath or shower could also work wonders for <span>anxious thoughts</span>, helping you relax both physically and mentally.

When anxiety kicks in, movement can be one of the quickest ways to shake off the uncomfortable feelings. Walking, in particular, has the power to reset your mind. A short walk, especially outdoors, engages your senses and gets you out of your head. It doesn’t have to be a long walk—just a few minutes can help ease anxiety and bring clarity.

- If possible, head outdoors. Nature has a grounding effect, and the sights, sounds, and fresh air can bring instant relief.

- Focus on your surroundings rather than your thoughts. Notice the colors of the trees, the sound of your footsteps, or the breeze on your skin.

- Walking also releases endorphins, which are natural stress relievers that can help reduce the physical symptoms of anxiety.

When overwhelmed by anxious thoughts, "watching" can mean focusing your attention on something visually calming. It could be anything—a candle flickering, clouds floating by, or even watching your pet play. Shifting your focus from the internal chaos to something outside of yourself can be a powerful tool for calming the mind.

- Find a visually engaging but calming object, like your favourite scented candle, a beautiful painting, or moving water.

- Set a timer for a few minutes and let yourself just observe. Watch the object’s movements, patterns, and changes.

- If your mind wanders, gently bring your attention back to the object.

Writing is a powerful tool to calm anxiety. When your mind is racing, putting thoughts down on paper gives them a place to land, helping you organize the chaos. Whether it's journaling or jotting down a list, writing gives you a sense of control over your thoughts.

- Keep a journal where you can freely express your feelings without judgment. Writing about your fears can sometimes help you see them in a different light.

- Create a list of your anxious thoughts, then write down evidence to counter those fears. This practice can help you challenge negative thinking patterns.

- Write about things you're grateful for. Shifting your focus to positivity can help reduce anxiety.

One of the most crucial steps to managing anxiety is learning how to wind down and relax at the end of a stressful day. Anxiety thrives on tension, and creating a relaxing bedtime routine can help calm your mind and body. "Winding down" can include any calming activity like reading a book, listening to soft music, or practicing deep breathing before bed.

- Set a specific time for winding down each night. Create a bedtime routine that doesn’t involve screens, as blue light can keep your mind alert.

- Engage in relaxing activities like gentle stretching, meditative breathing, or even light reading.

- Use this time to disconnect from the day's worries, reminding yourself that this is your time to rest and recharge.

Anxiety can feel like an unstoppable force at times, but these five W’s—Water, Walk, Watch, Write, and Wind Down—can offer quick, simple ways to regain control and calm your mind. Next time anxiety creeps in, give yourself a moment, take a deep breath, and try one (or more) of these grounding techniques. 

Over time, practicing these small acts of self-care can make a big difference in managing anxiety and fostering a sense of inner peace.

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It was one of those days when my mind felt like a hurricane. I could feel my heartbeat racing, my palms clammy, and a tightening in my chest that made me feel as if I couldn’t breathe. Anxiety had wrapped its claws around me, and I couldn’t see an escape. I tried deep breaths, but my mind was moving too fast. Then, I remembered the advice my therapist gave me one time—"Just drink some water, go for a walk, and do something small to bring yourself back to the present." At first, it seemed too simple to work, but I was desperate for anything. That’s when I realised the power of the 5 W’s—five simple and quick methods to help calm anxiety.Here’s how you can use these five easy tools to bring relief when anxiety takes over:1. WaterThere’s something incredibly grounding about water. Not only does staying hydrated have a direct impact on your physical well-being, but sipping cold glass of water slowly can also help calm your anxious mind. When you feel overwhelmed, dehydration could worsen symptoms of anxiety, leading to dizziness, a racing heart, or feeling faint. Drinking a glass of cool water helps in two ways—it rehydrates your body and gives your mind a momentary focus away from the chaos while the coolness of the glass helping you stay in the present.How to Use Water for Calming Anxiety:- When anxiety strikes, reach for a cold glass of water and drink it slowly. Focus on each sip, feeling the coolness spread through your body.- Splash cold water on your face. This action triggers the "dive reflex," slowing your heart rate and calming your nervous system almost instantly.- A soothing bath or shower could also work wonders for anxious thoughts, helping you relax both physically and mentally.2. WalkWhen anxiety kicks in, movement can be one of the quickest ways to shake off the uncomfortable feelings. Walking, in particular, has the power to reset your mind. A short walk, especially outdoors, engages your senses and gets you out of your head. It doesn’t have to be a long walk—just a few minutes can help ease anxiety and bring clarity.How to Walk for Anxiety Relief:- If possible, head outdoors. Nature has a grounding effect, and the sights, sounds, and fresh air can bring instant relief.- Focus on your surroundings rather than your thoughts. Notice the colors of the trees, the sound of your footsteps, or the breeze on your skin.- Walking also releases endorphins, which are natural stress relievers that can help reduce the physical symptoms of anxiety.3. WatchWhen overwhelmed by anxious thoughts, "watching" can mean focusing your attention on something visually calming. It could be anything—a candle flickering, clouds floating by, or even watching your pet play. Shifting your focus from the internal chaos to something outside of yourself can be a powerful tool for calming the mind.How to Practice Watching:- Find a visually engaging but calming object, like your favourite scented candle, a beautiful painting, or moving water.- Set a timer for a few minutes and let yourself just observe. Watch the object’s movements, patterns, and changes.- If your mind wanders, gently bring your attention back to the object.4. WriteWriting is a powerful tool to calm anxiety. When your mind is racing, putting thoughts down on paper gives them a place to land, helping you organize the chaos. Whether it's journaling or jotting down a list, writing gives you a sense of control over your thoughts.How Writing Helps Ease Anxiety:- Keep a journal where you can freely express your feelings without judgment. Writing about your fears can sometimes help you see them in a different light.- Create a list of your anxious thoughts, then write down evidence to counter those fears. This practice can help you challenge negative thinking patterns.- Write about things you're grateful for. Shifting your focus to positivity can help reduce anxiety.5. Wind DownOne of the most crucial steps to managing anxiety is learning how to wind down and relax at the end of a stressful day. Anxiety thrives on tension, and creating a relaxing bedtime routine can help calm your mind and body. "Winding down" can include any calming activity like reading a book, listening to soft music, or practicing deep breathing before bed.How to Wind Down for Anxiety:- Set a specific time for winding down each night. Create a bedtime routine that doesn’t involve screens, as blue light can keep your mind alert.- Engage in relaxing activities like gentle stretching, meditative breathing, or even light reading.- Use this time to disconnect from the day's worries, reminding yourself that this is your time to rest and recharge.Anxiety can feel like an unstoppable force at times, but these five W’s—Water, Walk, Watch, Write, and Wind Down—can offer quick, simple ways to regain control and calm your mind. Next time anxiety creeps in, give yourself a moment, take a deep breath, and try one (or more) of these grounding techniques. Over time, practicing these small acts of self-care can make a big difference in managing anxiety and fostering a sense of inner peace.

5 w’s to calm your anxiety: quick ways to find peace

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A recent study published in the Frontiers in Public Health journal suggested that as the world gets hotter due to climate change, women may face a greater risk of certain cancers. This research looked at countries in the Middle East and North Africa where rising temperatures have been linked to more cases and deaths from cancers affecting women, like breast, ovarian, and uterine cancers. 

<h2>What is The Link Between Heat and <span rel="noindex">Cancer</span>?</h2>

The study found a clear pattern, whenever the temperature rose, there was an increase in both new cancer cases and deaths among women. This means that as temperatures climb, more women are getting and dying from these specific cancers, especially ovarian and breast cancers. 

Even small increases in temperature can have a big impact on public health over time. What's happening in these already hot countries could be a warning sign for other places, like those with cooler climates now, about what might come.

Researchers examined cancer data from 17 countries in the Middle East and North Africa over two decades. These countries are already experiencing significant temperature increases because of climate change. 

The study showed that women are more sensitive to health risks related to climate, especially during pregnancy. The findings highlight a strong connection between rising heat and an increase in cancer cases and deaths among women. 

Specifically, for every extra degree Celsius, there were an estimated 173 to 280 more cancer cases per 100,000 women. Ovarian cancers saw the biggest increase in cases, while breast cancers had the smallest. Similarly, cancer deaths rose by 171 to 332 per 100,000 women for each degree of temperature rise, with ovarian cancer deaths increasing the most and cervical cancer deaths the least. 

Six countries were particularly affected by these increases - Qatar, Bahrain, Jordan, Saudi Arabia, the United Arab Emirates, and Syria. 

<h2>How Does High Temperature Increase Risk?</h2>

While higher temperatures are likely a direct risk factor, the heat might also worsen other things that cause cancer, like air pollution. Scientists believe that rising temperatures can work in several ways to increase cancer risk. This includes increasing exposure to known cancer-causing substances, making it harder to get healthcare, and possibly even changing how cells in the body behave. All these factors together could raise the risk of cancer over time.

It's important to understand that this study shows a connection, but it doesn't directly prove that climate change causes these cancers. More research is needed to fully understand how higher temperatures might affect cancer risk. 

In the meantime, experts say that public health officials should start considering climate-related risks in their plans. This means improving cancer screening programs, creating healthcare systems that can handle climate challenges, and reducing exposure to things in the environment that cause cancer. If we don't address these underlying vulnerabilities, the number of cancer cases linked to climate change will likely keep growing. 

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Climate change has become a big concern for people all around the world. We are observing temperatures rising every year, and the effect of global warming. Things like the heat affecting the ice caps, living conditions of people as well as the flora and fauna in various places. However, this climate change may also be the reason for increasing diseases among people. Passive effects of the climate change may be something we all deal with, but the increase in temperatures could also be a reason for increase in diseases like cancer in women. A recent study published in the Frontiers in Public Health journal suggested that as the world gets hotter due to climate change, women may face a greater risk of certain cancers. This research looked at countries in the Middle East and North Africa where rising temperatures have been linked to more cases and deaths from cancers affecting women, like breast, ovarian, and uterine cancers. What is The Link Between Heat and Cancer?The study found a clear pattern, whenever the temperature rose, there was an increase in both new cancer cases and deaths among women. This means that as temperatures climb, more women are getting and dying from these specific cancers, especially ovarian and breast cancers. Even small increases in temperature can have a big impact on public health over time. What's happening in these already hot countries could be a warning sign for other places, like those with cooler climates now, about what might come.Researchers examined cancer data from 17 countries in the Middle East and North Africa over two decades. These countries are already experiencing significant temperature increases because of climate change. The study showed that women are more sensitive to health risks related to climate, especially during pregnancy. The findings highlight a strong connection between rising heat and an increase in cancer cases and deaths among women. Specifically, for every extra degree Celsius, there were an estimated 173 to 280 more cancer cases per 100,000 women. Ovarian cancers saw the biggest increase in cases, while breast cancers had the smallest. Similarly, cancer deaths rose by 171 to 332 per 100,000 women for each degree of temperature rise, with ovarian cancer deaths increasing the most and cervical cancer deaths the least. Six countries were particularly affected by these increases - Qatar, Bahrain, Jordan, Saudi Arabia, the United Arab Emirates, and Syria. How Does High Temperature Increase Risk?While higher temperatures are likely a direct risk factor, the heat might also worsen other things that cause cancer, like air pollution. Scientists believe that rising temperatures can work in several ways to increase cancer risk. This includes increasing exposure to known cancer-causing substances, making it harder to get healthcare, and possibly even changing how cells in the body behave. All these factors together could raise the risk of cancer over time.It's important to understand that this study shows a connection, but it doesn't directly prove that climate change causes these cancers. More research is needed to fully understand how higher temperatures might affect cancer risk. In the meantime, experts say that public health officials should start considering climate-related risks in their plans. This means improving cancer screening programs, creating healthcare systems that can handle climate challenges, and reducing exposure to things in the environment that cause cancer. If we don't address these underlying vulnerabilities, the number of cancer cases linked to climate change will likely keep growing. 

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The India Meteorological Department (<span>IMD</span>) has warned that many regions across the country will experience above-normal temperatures and a rise in the number of <span>heatwave</span> days this May. According to IMD Director General Mrutyunjay Mohapatra, the number of heatwave days is expected to increase by one to four days across most parts of Rajasthan, <span>Haryana</span>, Punjab, Madhya Pradesh, Uttar Pradesh, Bihar, Jharkhand, and Gangetic West Bengal.

Heatwaves are extended periods of abnormally high temperatures, which can range from a few days to several weeks or even months. They pose significant health, social, environmental, and economic challenges. With the rising threat of heat waves, it is crucial to understand the various health issues triggered by extreme heat conditions.

<h2><span rel="noindex">Heat Stroke</span></h2>

Heat stroke is the most serious heat-related illness. It occurs when the body’s natural temperature regulation fails, pushing the core body temperature above 104°F (40°C). The condition can develop suddenly and become life-threatening if not treated promptly. Heat stroke requires emergency medical attention.

Though milder than heat stroke, heat exhaustion remains a serious concern. It results from the excessive loss of water and salt through sweating, especially during physical activity in high temperatures. People working outdoors or engaging in exercise during the peak heat hours are particularly vulnerable.

<h2>Dehydration</h2>In extreme heat, the body loses fluids more rapidly through sweat. If these fluids are not replenished, dehydration can occur. Symptoms include fatigue, headache, dry mouth, decreased urine output, and dizziness. Severe dehydration may impair organ function and poses a significant risk to vulnerable groups such as the elderly, children, and those with chronic medical conditions.

Heat cramps are painful, and involuntary muscle spasms are caused by electrolyte imbalances and fluid loss due to intense sweating. These cramps often affect the muscles of the abdomen, arms, or legs and are common among people performing strenuous physical activities in hot environments.

<h2><span rel="noindex">Sunburn</span></h2>

Prolonged exposure to sunlight can lead to sunburn, which is an inflammatory reaction of the skin to ultraviolet (UV) radiation. While mild sunburn may cause redness and discomfort, severe cases can result in blistering, peeling, infections, and long-term damage, including an increased risk of skin cancer.

With much of India bracing for hotter-than-usual weather, health experts urge people to take precautions: stay hydrated, avoid peak sun hours, wear protective clothing, and seek immediate medical attention if symptoms of heat-related illnesses arise.

haryana

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Heatwave 2025

Sunburn

Heat stroke

The India Meteorological Department (IMD) has warned that many regions across the country will experience above-normal temperatures and a rise in the number of heatwave days this May. According to IMD Director General Mrutyunjay Mohapatra, the number of heatwave days is expected to increase by one to four days across most parts of Rajasthan, Haryana, Punjab, Madhya Pradesh, Uttar Pradesh, Bihar, Jharkhand, and Gangetic West Bengal.Heatwaves are extended periods of abnormally high temperatures, which can range from a few days to several weeks or even months. They pose significant health, social, environmental, and economic challenges. With the rising threat of heat waves, it is crucial to understand the various health issues triggered by extreme heat conditions.Heat StrokeHeat stroke is the most serious heat-related illness. It occurs when the body’s natural temperature regulation fails, pushing the core body temperature above 104°F (40°C). The condition can develop suddenly and become life-threatening if not treated promptly. Heat stroke requires emergency medical attention.Heat ExhaustionThough milder than heat stroke, heat exhaustion remains a serious concern. It results from the excessive loss of water and salt through sweating, especially during physical activity in high temperatures. People working outdoors or engaging in exercise during the peak heat hours are particularly vulnerable.DehydrationIn extreme heat, the body loses fluids more rapidly through sweat. If these fluids are not replenished, dehydration can occur. Symptoms include fatigue, headache, dry mouth, decreased urine output, and dizziness. Severe dehydration may impair organ function and poses a significant risk to vulnerable groups such as the elderly, children, and those with chronic medical conditions.Heat CrampsHeat cramps are painful, and involuntary muscle spasms are caused by electrolyte imbalances and fluid loss due to intense sweating. These cramps often affect the muscles of the abdomen, arms, or legs and are common among people performing strenuous physical activities in hot environments.SunburnProlonged exposure to sunlight can lead to sunburn, which is an inflammatory reaction of the skin to ultraviolet (UV) radiation. While mild sunburn may cause redness and discomfort, severe cases can result in blistering, peeling, infections, and long-term damage, including an increased risk of skin cancer.With much of India bracing for hotter-than-usual weather, health experts urge people to take precautions: stay hydrated, avoid peak sun hours, wear protective clothing, and seek immediate medical attention if symptoms of heat-related illnesses arise.

Billionaire Bryan Johnson Has A Message For Indian Techie Bragging About Working Till 4 AM

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Late-night hustle culture may still be glorified in some corners of the tech world, but not everyone is buying into it—especially not billionaire entrepreneur and <span>longevity</span> advocate <span>Bryan Johnson</span>. The 46-year-old tech mogul, known for his extreme anti-ageing lifestyle, recently called out an Indian software engineer who boasted on social media about working until 4 a.m. "It's 4 AM, guys, but builders are building. What’s your excuse?” the programmer posted on X (formerly Twitter), celebrating his grind.

Johnson, however, wasn't impressed. "It may feel heroic," he replied, “but you’re spending down your human capacity.” He went on to explain the physiological cost of burning the midnight oil: a 30% reduction in brain oxygen, suppression of melatonin due to blue light, disrupted deep <span>sleep</span>, and impaired insulin sensitivity the next day. “The missed sleep raises cortisol, increases visceral fat, and decays memory,” Johnson added. His critique struck a nerve, triggering a wave of agreement from other users on the platform.

"No good code is being written at 4 a.m. and ruining your morning focus—the best focus of the day,” one commenter noted. Another wrote, “Whatever they are building now by staying awake will be built by an AI agent in 10 minutes, five years from now. What’s the point?" A third user summed it up bluntly: “The excuse is to feel good, rest, be healthy, and make better decisions.”

Johnson is not your average tech mogul. Best known for founding Braintree (later acquired by PayPal) and Kernel, a company developing brain-machine interfaces, he has poured millions into an audacious personal experiment: to slow, and possibly reverse, ageing.

Through what he calls Project Blueprint, Johnson adheres to a meticulous regimen involving diet, exercise, and sleep optimisation. He follows strict health protocols, including unconventional methods like plasma transfusions from his teenage son—a procedure that has sparked both fascination and ethical debate.

In a recent post on X, Johnson shared his detailed morning routine, which begins at 4:30 a.m. and lasts until 10 a.m. His day starts with monitoring his inner ear temperature, applying a custom "BP hair serum," and donning a red light cap. He then exposes himself to 10,000 lux of light to reset his circadian rhythm.

Breakfast is a carefully curated "Longevity Mix" consisting of protein, collagen, extra virgin olive oil, and antioxidant-rich berries, followed by a personalised supplement stack. His morning workout includes strength training, flexibility drills, balance exercises, and either Zone 2 cardio or high-intensity intervals. Johnson’s message is clear: productivity shouldn’t come at the cost of long-term health. In his eyes, sacrificing sleep to meet deadlines is not a badge of honour—it’s a sign of unsustainable living. As more voices from the tech community question the glorification of burnout culture, Johnson’s warning serves as a timely reminder: no innovation is worth your health. 

Bryan Johnson

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Bryan Johnson longevity

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Late-night hustle culture may still be glorified in some corners of the tech world, but not everyone is buying into it—especially not billionaire entrepreneur and longevity advocate Bryan Johnson. The 46-year-old tech mogul, known for his extreme anti-ageing lifestyle, recently called out an Indian software engineer who boasted on social media about working until 4 a.m. "It's 4 AM, guys, but builders are building. What’s your excuse?” the programmer posted on X (formerly Twitter), celebrating his grind.Johnson, however, wasn't impressed. "It may feel heroic," he replied, “but you’re spending down your human capacity.” He went on to explain the physiological cost of burning the midnight oil: a 30% reduction in brain oxygen, suppression of melatonin due to blue light, disrupted deep sleep, and impaired insulin sensitivity the next day. “The missed sleep raises cortisol, increases visceral fat, and decays memory,” Johnson added. His critique struck a nerve, triggering a wave of agreement from other users on the platform."No good code is being written at 4 a.m. and ruining your morning focus—the best focus of the day,” one commenter noted. Another wrote, “Whatever they are building now by staying awake will be built by an AI agent in 10 minutes, five years from now. What’s the point?" A third user summed it up bluntly: “The excuse is to feel good, rest, be healthy, and make better decisions.”Man Behind The MissionJohnson is not your average tech mogul. Best known for founding Braintree (later acquired by PayPal) and Kernel, a company developing brain-machine interfaces, he has poured millions into an audacious personal experiment: to slow, and possibly reverse, ageing.Through what he calls Project Blueprint, Johnson adheres to a meticulous regimen involving diet, exercise, and sleep optimisation. He follows strict health protocols, including unconventional methods like plasma transfusions from his teenage son—a procedure that has sparked both fascination and ethical debate.In a recent post on X, Johnson shared his detailed morning routine, which begins at 4:30 a.m. and lasts until 10 a.m. His day starts with monitoring his inner ear temperature, applying a custom "BP hair serum," and donning a red light cap. He then exposes himself to 10,000 lux of light to reset his circadian rhythm.Breakfast is a carefully curated "Longevity Mix" consisting of protein, collagen, extra virgin olive oil, and antioxidant-rich berries, followed by a personalised supplement stack. His morning workout includes strength training, flexibility drills, balance exercises, and either Zone 2 cardio or high-intensity intervals. Johnson’s message is clear: productivity shouldn’t come at the cost of long-term health. In his eyes, sacrificing sleep to meet deadlines is not a badge of honour—it’s a sign of unsustainable living. As more voices from the tech community question the glorification of burnout culture, Johnson’s warning serves as a timely reminder: no innovation is worth your health. 

billionaire bryan johnson has a message for indian techie bragging about working till 4 am

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5 W’s To Calm Your Anxiety

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Female Cancer Crisis On An Increase, Climate Change Could Be Responsible

Heatwave: Here Are 5 Health Conditions That Are Caused By Extreme Heat

Billionaire Bryan Johnson Has A Message For Indian Techie Bragging About Working Till 4 AM

Health Conditions A-Z

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