Exercises To Calm Your Anxious Thoughts
Tame anxiety.
Here are some effective exercises to calm anxious thoughts and help you regain a sense of control and calm:
1. Deep Breathing
Why: Regulates your nervous system and slows down your heart rate.
How:
Sit or lie in a comfortable position.
Inhale deeply through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 6 seconds.
Repeat for 5–10 minutes.
(Tip: You can adjust the counts to suit your pace.)
2. Grounding Techniques
Why: Helps bring your focus back to the present moment.
How:
The 5-4-3-2-1 Method:
Name 5 things you can see.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
This technique anchors you in your immediate surroundings, interrupting anxious thought spirals.
3. Progressive Muscle Relaxation (PMR)
Why: Reduces physical tension and promotes relaxation.
How:
Start at your feet and tense the muscles as tightly as you can for 5 seconds.
Release the tension and notice the feeling of relaxation.
Move to your calves, thighs, abdomen, chest, arms, and face, repeating the process.
4. Journaling
Why: Helps externalize thoughts, giving you clarity and a sense of release.
How:
Write down your anxious thoughts without judgment.
Practice reframing: Identify irrational beliefs and replace them with realistic ones.
(Example: Instead of "I’ll mess this up," write "I’m doing my best, and that’s enough.")
5. Visualization
Why: Creates a mental escape and reduces anxiety.
How:
Close your eyes and imagine a peaceful place, such as a beach or forest.
Engage all your senses: Feel the sand under your feet, hear the waves, smell the salt air.
Stay in this scene for 5–10 minutes.
6. Mindful Observation
Why: Diverts attention from anxious thoughts to the present.
How:
Pick an object near you, like a plant or a cup.
Focus on it deeply: Notice its shape, color, texture, and how light interacts with it.
7. Box Breathing
Why: Quickly calms your nervous system.
How:
Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold for 4 counts.
Repeat until you feel calmer.
8. Physical Activity
Why: Releases endorphins, which improve mood and reduce stress.
How:
Take a brisk walk, do jumping jacks, or try gentle stretches or yoga poses.
9. Cognitive Distraction
Why: Temporarily redirects your focus.
How:
Count backward from 100 by 3s.
List as many animals, countries, or fruits as you can think of.
10. Self-Compassion Exercise
Why: Encourages self-kindness and reduces self-criticism.
How:
Place your hand on your heart and say soothing words like, “It’s okay to feel this way. I’m safe, and this will pass.”
11. Breathing with a Mantra
Why: Combines focused breathing with calming affirmations.
How:
Inhale and think, “I am calm.”
Exhale and think, “I let go of stress.”
Repeat for several minutes.
By practicing these techniques regularly, you can build resilience against anxiety and develop tools to handle it more effectively when it arises.