A simple moment of noticing can ease tension and anxiety.
Try to notice your thoughts and the judgements that follow. You may notice that following the judgements tension and anxiety increases.
Now, try and notice your thoughts and try not judging them. If judgement arises, try not judging the judgment. If you find yourself continuing to judge, just allow yourself to entertain the notion of not judging. Even if only for a moment, then perhaps for a couple more moments and possibly for several moments. You may notice that after a moment or several moments of non-judgement tension and anxiety ease.
Our thoughts can float by like bubbles, if we allow them to do so.