2 Buddhist Practices That Calm Anxiety in Seconds

When Noah Rasheta's marriage and faith both crumbled, he discovered that ancient Buddhist wisdom could work without the religion attached.

Now the host of the popular Secular Buddhism podcast teaches two remarkably simple practices that help people handle anxiety in real time. His mantra sets the tone: "You don't need to use what you learn from Buddhism to be a Buddhist. You can use what you learn to simply be a better whatever you already are."

Rasheta left the Church of Latter-day Saints after feeling betrayed twice—first in his marriage, then by discovering troubling aspects of church history he'd never known. Desperate for stability, he turned to meditation and discovered techniques that transformed his relationship with difficult emotions.

The first practice sounds almost too simple: notice what you're feeling. But Rasheta explains it creates a powerful shift. "Imagine driving down the highway and being angry at whatever is bothering you, but then you suddenly notice that you are experiencing anger," he says.

Here's where it gets interesting. "The part of me that notices I'm angry—the observer—isn't actually angry," Rasheta explains. "That gap is key."

This separation between feeling something and observing yourself feeling it creates breathing room. It won't make anger disappear, but it stops the spiral from initial pain into prolonged suffering.

Scientists call a similar technique "affect labeling." When we name our vague emotional states out loud, they become tangible and much easier to manage.

The second practice works wonders at red lights, in checkout lines, or during any frustrating moment. Ask yourself: what else is here?

"You can still be annoyed that you're stuck at a red light and yet grateful that you are in a car," Rasheta told Upworthy. "Both things can be true at the same time."

This isn't toxic positivity pretending everything's fine. You're not swapping annoyance for gratitude or forcing fake cheerfulness. You're simply expanding your awareness to include more of what's actually present.

Why This Inspires

Most people come to Rasheta after life pulls the rug out from under them. They're looking for stability when everything feels chaotic and unfamiliar.

What makes his approach so powerful is its honesty. He spent years treating life like chess, believing the right book or teacher would solve everything. Then he realized life is actually Tetris—you never know what shape is coming next.

"When that finally clicked for me, it didn't feel like defeat," he says. "It felt like relief."

His retreats and online dharma talks now help thousands learn that the goal isn't to feel better—it's to get better at feeling. That shift alone changes everything.

These practices work because they meet you exactly where you are, no spiritual beliefs required.