As with most problems, there are short-term “fixes” and long-term “cures.” Short-term fixes can provide immediate relief, but investing in a long-term cure is the best way to overcome anxiety for good.

To quickly relieve anxiety, try one or two, or even all, of these tips:

1) If you’re anxious about an upcoming event, like a test or interview, ensure you’ve done your homework. Review everything pertinent to the test or interview and familiarize yourself as much as possible with the subject at hand. Being prepared is one of the best ways to avoid anxiety.

2) When you notice anxious thoughts beginning, stop and take 10 slow, deep breaths, focusing entirely on your breathing. Sit in a comfortable position, close your eyes, and take 10 deep breaths. If you need more relief, try this muscle relaxation exercise: Start with your toes, scrunch them tight for a few seconds, then release. Move up to your feet, tighten those muscles, then relax. Continue up your body—calves, thighs, buttocks, abdomen, chest, hands—until you reach your scalp. Yes, scrunching your scalp feels good! This combination of breathing and muscle relaxation should help you feel better.

3) If an anxious thought persists, force it out! Think of a color—let’s say blue. Imagine the color blue in your mind and repeat the word “blue, blue, blue” until your mind is filled with blue and the intrusive thought is gone. This may sound silly, but it’s effective.

4) Holding your breath for a few seconds can also interrupt anxious thoughts. You’ll notice you don’t have thoughts when holding your breath—perhaps our bodies prioritize the need to breathe over anxiety. But don’t hold it until you pass out!

5) Try to identify what specifically about the situation is making you anxious. If you’re struggling to make a decision, take a pen and paper and list the positives and negatives. This can help move the thought process out of your mind and clarify your decision-making.

6) Don’t worry about things you have no control over. If thoughts of terrorism, world peace, and global warming are making you anxious, sit down and give yourself a reality check. What control do you have over these issues? If reading about all these “out-of-your-control” topics on social media or the news is fueling your anxiety, then stop engaging with them. Don’t feel guilty about avoiding these topics either—you are in control of your sanity, and if stepping away from a barrage of negative news works for you, then by all means, do it!

7) Don’t take on every project that comes your way. It’s okay to “dump” things that are making you anxious. Saying “NO!” is perfectly okay. Organize your life in a way that makes you feel comfortable.

8) Your emotional state affects your thought processes, which in turn can cause anxiety. Avoid clutter; clean up your space—it really helps! Having fresh flowers in the room can also brighten your mood.

9) Practice Intense Nirvana Meditation. Several meditations available on the “Meditation” page can help you forget the “ugly thought monster” for a while. They are 45 minutes long and can certainly aid in relaxation.

10) Go for a walk and get some fresh air. Practice what’s called “walking mindfulness.” This involves simply walking and paying attention to the act of walking. Don’t walk as usual, allowing your mind to wander. If your mind is tuned to the “horror channel,” and unless you consciously decide what to think about, it will conjure horror scenes for you. Stay in the moment and notice what is happening around you. Being present will help you regain control.