Exercises To Calm Your Anxious Thoughts
Exercises To Calm Your Anxious Thoughts
Anxious thoughts can feel overwhelming, often spiraling out of control and leaving you mentally exhausted. Fortunately, there are effective exercises to help calm your mind and regain a sense of control. Whether you have a few minutes or an hour, these strategies can help you ground yourself and find relief from anxiety.
1. Deep Breathing
When anxiety takes hold, your breathing can become shallow, which exacerbates stress. Deep breathing exercises help activate your body’s relaxation response.
How to do it:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle 3-5 times, focusing on the rhythm of your breath.
2. Progressive Muscle Relaxation (PMR)
Anxiety often manifests as tension in the body. PMR helps you release physical tension and calm your mind.
How to do it:
Start at your feet, tensing the muscles for 5 seconds, then relaxing them.
Gradually work your way up your body—calves, thighs, abdomen, arms, shoulders, and face.
Focus on the sensation of relaxation as each muscle group lets go of tension.
3. Grounding Techniques
Grounding exercises bring your focus to the present moment, pulling you away from racing thoughts.
Try 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 simple technique helps you reconnect with your environment and break the cycle of anxious thinking.
4. Journaling
Writing your thoughts down can help you process and release them.
How to do it:
Spend 5-10 minutes writing about what’s causing your anxiety.
Don’t censor yourself—let the thoughts flow freely.
End with a few sentences of gratitude or affirmations to shift your focus to the positive.
5. Mindful Movement
Exercise doesn’t have to be strenuous to calm anxiety. Gentle movement can help release nervous energy and center your thoughts.
Examples:
Take a slow, mindful walk, focusing on the sensations of your feet touching the ground.
Practice yoga, especially poses that emphasize stretching and relaxation like Child’s Pose or Downward Dog.
Try tai chi or another form of meditative movement.
6. Visualization
Guided imagery or visualization can transport your mind to a calmer place.
How to do it:
Close your eyes and imagine a peaceful scene, like a beach, forest, or cozy room.
Use your senses to fully immerse yourself: What do you hear? What do you feel?
Spend 5-10 minutes in this mental escape, letting the imagery soothe your thoughts.
7. Focused Affirmations
Repeating calming affirmations can help reframe your mindset.
Examples:
“I am safe and in control.”
“This feeling is temporary, and I can handle it.”
“I choose calm and peace.”
Say these affirmations aloud or silently while focusing on your breath.
8. Practice Gratitude
Focusing on what you’re thankful for can shift your perspective and reduce anxiety.
How to do it:
List 3 things you’re grateful for, no matter how small.
Reflect on why these things bring you joy or comfort.
Gratitude exercises help redirect your attention from what’s causing worry to what brings you peace
Anxiety may feel overwhelming, but you don’t have to let it control your day. These exercises are powerful tools to calm your mind and reclaim your peace. The next time anxious thoughts creep in, try one or more of these techniques to bring yourself back to the present moment.
