Happiness expert Gretchen Rubin says “action is the antidote to anxiety”— here are 7 tiny actions that create instant relief

Happiness expert Gretchen Rubin famously said, “Action is the antidote to anxiety.”

It might sound like a simple phrase, but there’s a powerful truth hidden in those six words.

The longer we remain still—ruminating, overthinking, or worrying—the deeper we sink into that quicksand of anxious thoughts. Yet the second we move toward something, even in a tiny way, the worry can start to lose its grip.

I’ve found this to be true in my own life, both personally and professionally.

Whenever I’m stuck in my head, a small step forward—writing just one paragraph, going outside to get fresh air, reaching out to a friend—tends to loosen that knot of fear.

Today, I want to share seven bite-sized actions that can provide instant relief when anxiety knocks at the door.

These don’t require grand gestures or complicated plans. Instead, they’re simple, do-them-now moves that break the cycle of inaction and help you feel calmer almost immediately.

Let’s dive in.

1. Make a 60-second plan

I know the word “plan” can sound daunting, but hear me out.

By 60-second plan, I mean taking one minute to decide your next move—no more, no less.

For instance, if I’m feeling overwhelmed by an impending deadline or a to-do list that’s longer than a hike along the California coast, I’ll pause everything, set a timer for 60 seconds, and jot down what I’ll tackle in the next 30 minutes.

Why does this help?

Because we often tie ourselves in knots thinking we need the perfect plan.

As Dale Carnegie once said, “Inaction breeds doubt and fear. Action breeds confidence and courage.”

A tiny plan, made in under a minute, bypasses your inner perfectionist and replaces the haze of worry with clarity about what to do next.

If you’re feeling that familiar dread creep in, grab a sticky note, set your phone’s timer, and decide on your next step—don’t go beyond a minute of planning. It’s that simple.

2. Do a five-breath reset

Ever notice how anxiety seems to speed up everything?

Your heart races, your mind flips between a dozen scenarios, and your breathing gets shallow.

When I first started reading about stress management techniques, I came across the concept of a “breath break.” It’s a micro-version of meditation or mindfulness.

What does this look like? Just close your eyes (if it’s safe to do so), inhale for a slow count of four, hold for a beat, and exhale to a slow count of four.

Repeat this five times.

Don’t worry about any fancy techniques; it’s all about consciously slowing down your breathing.

This small but powerful shift can relax your body and mind, reminding you that you have control over at least one part of your anxiety: your breath.

As you might know, here at DM News, we love sharing quick, science-backed tips—and breathwork is definitely on that list.

According to a study published in Frontiers in Psychology, even a short bout of conscious breathing can lower stress markers in the body.

That’s a win in my book.

3. Tidy something small

I’m not talking about organizing your entire garage or color-coding your closet.

I mean picking a small, contained area—a messy desk drawer, a cluttered corner of your living room, or even just your email inbox—and giving it a quick tidy.

This works wonders for me when I feel weighed down by the chaos of life. Clearing out a small space is a tangible, visible confirmation that order is possible.

It’s also a physical expression of taking control, which is often what anxiety steals from us: the sense that we have power over our circumstances.

I once heard a quote that said, “Your environment plays a huge role in your mindset.”

By adjusting your environment—even in a small way—you’re sending a signal that you can create change, which can be hugely reassuring in moments of high stress. Plus, you end up with one less cluttered corner to stare at in worry.

4. Connect with someone—even briefly

Ever been stuck in your own head for hours, maybe even days, only to have your mood lifted by a short chat with a friend?

There’s a reason for that.

Anxiety thrives in isolation.

The simple act of reaching out—sending a quick text, jumping on a five-minute call, or even stopping by your neighbor’s place—can interrupt the cycle of anxious thinking.

Last month, I was overwhelmed juggling a new writing project and some personal errands.

After hours of doomscrolling on social media, I decided to text a former colleague from my old digital marketing days.

We ended up sharing a quick call, laughing about old campaigns we worked on and swapping stories about what we’re reading these days in behavioral science.

Those ten minutes did more to disrupt my anxiety than any amount of pacing around my apartment.

Remember, you don’t need to vent all your worries; just connect. It’s a small action that sends a big message to your brain: you’re not alone in this.

5. Take one real-world step toward a worry

If you’re anxious about finances, open up your banking app and check your account balances (yes, even if it’s scary).

If you’re worried about a pending work project, send that one email you’ve been putting off or create a rough outline of tasks.

The idea is to face the source of worry head-on, but in a small, doable way.

We’ve all heard the phrase, “Rip off the Band-Aid.” Sometimes, that direct approach is exactly what’s needed to shrink your worries.

Avoiding them only magnifies them in your mind, giving them more power than they deserve.

On the flipside, any step—even a single email—reminds you that the situation might not be as monstrous as it feels.

6. Move your body (just for a few minutes)

I used to roll my eyes whenever someone said, “If you’re anxious, try going for a run.” It felt like the least helpful advice when my mind was tangled in worry.

But after I started implementing tiny bursts of movement—a quick walk to the local coffee shop, 20 jumping jacks in my living room, or a five-minute stretch—I realized it actually helped.

Exercise stimulates the release of endorphins, those feel-good chemicals that help stabilize your mood.

Research from Harvard Medical School backs this up, noting that even short sessions of physical activity can reduce anxiety symptoms.

I’m not saying you need to sign up for a marathon.

Rather, find a micro-movement that feels achievable: walk around the block, dance to your favorite song, stretch your neck and shoulders. The point is to shift your focus from your thoughts to your body, creating a fresh perspective.

7. Write down (or speak aloud) your “thank you”

“Gratitude” might seem like a buzzword thrown around in self-development circles, but there’s real science behind it.

Studies have shown that when we actively focus on what we’re grateful for, it can reduce stress and boost well-being.

Yet sometimes, when anxiety is high, it can feel fake to list all the big things you’re grateful for.

That’s why I keep it small and immediate.

For instance, I’ll notice I have a delicious cup of coffee in front of me, or that the weather is breezy and beautiful enough to crack open a window.

I might even be grateful for a new gadget that helped me shave off some editing time in my writing process.

Writing these mini-gratitudes down, or even saying them out loud, forces my mind to acknowledge positive details in the present moment—details that anxiety usually hides in the background.

At the end of the day, gratitude isn’t about ignoring life’s difficulties. It’s about recognizing that even in hard times, there are slivers of hope and comfort right in front of us.

By actively spotting and noting those small things, you’re once again demonstrating to your anxious mind that not all is lost. Sometimes that’s all it takes to feel a wave of calm.

Remember, as Gretchen Rubin says, “Action is the antidote to anxiety.”

And just like an antidote, even a small dose can have a powerful effect. Sometimes, all it takes is one tiny action—taken right now—to shift your entire day.

Go ahead, give it a shot.

Your peace of mind might be just a minute away.