2 Anxiety Cheat Codes Psychologist Says Can Calm Overwhelming Feelings Fast

Psychologist Suzanne Manser shares techniques to create space and perspective when anxiety spikes.

Apr. 17, 2026 at 5:30am by

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A minimalist illustration in the style of Keith Haring, featuring a glowing neon outline of a human figure in a meditative pose, surrounded by swirling neon lines and shapes that conceptually represent the flow of energy and emotion.Visualizing emotions as tangible, manageable forms can provide a sense of control and perspective when anxiety feels overwhelming.Portland Today

Psychologist Suzanne Manser says that when anxiety spikes, there are a few simple visualization techniques that can help calm your body and mind quickly. The 'tiny explorer' and 'warehouse' tricks allow you to observe your feelings from a distance, create space around them, and reduce their intensity.

Why it matters

Anxiety and other overwhelming emotions can be debilitating, but learning to manage them through mindful techniques can improve mental health and help people regain a sense of control. These cheat codes provide accessible, research-backed strategies for dealing with acute anxiety in the moment.

The details

Manser recommends two main techniques. The 'tiny explorer' trick involves visualizing yourself as a microscopic person entering your body to observe the feeling, noticing its size, shape, color, and texture. This creates separation and perspective. The 'warehouse' trick has you imagining the feeling in a small, cramped space, then expanding it to a large, open warehouse, which makes the feeling appear smaller and more manageable. In both cases, the goal is to avoid suppressing the emotion or getting consumed by it, and instead make space to observe it objectively.

  • The article was originally published on April 17, 2026.

The players

Suzanne Manser

A licensed psychologist with a private practice in Portland, Oregon who specializes in helping people live with self-acceptance, meaning, and ease.

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What they’re saying

“Visualization is a powerful tool for human creativity and problem-solving, as explored by studies of visualization in human cognition.”

— Suzanne Manser, Psychologist

“Research focused on acceptance and commitment therapy helped show how the impartial observer technique is used. It reminds you they're "just" feelings. They're not you, and they're not bigger than you. You're always bigger than they are, even when it doesn't feel that way.”

— Suzanne Manser, Psychologist

“A study explored how it's not about changing the feeling itself but changing your relationship to the feeling. When you imagine plenty of space around it, you create a way to get distance from it. This distance allows you to notice other feelings or thoughts. You've made room for the feeling of being there without it being the only thing you can see.”

— Suzanne Manser, Psychologist

The takeaway

These simple visualization techniques provide a toolbox for managing acute anxiety and other overwhelming emotions. By creating space and perspective around the feeling, rather than suppressing or indulging it, people can regain a sense of control and work towards greater self-acceptance.