Exercises To Calm Your Anxious Thoughts
Anxiety can be overwhelming, often making it difficult to focus, relax, or feel at ease. It’s common to experience anxious thoughts, whether it’s due to work stress, personal worries, or uncertainty about the future. While anxiety is a natural part of life, managing it effectively is key to maintaining mental well-being. There are several exercises you can use to calm anxious thoughts and regain a sense of control, these focus on mindfulness, breathing, and grounding techniques.
Here are some effective exercises to help you calm your anxious thoughts:
1. Deep Breathing Exercises
One of the quickest ways to calm anxiety is through deep breathing. Anxiety often causes shallow, rapid breathing, which can make feelings of tension worse. Deep breathing, on the other hand, helps activate your body’s relaxation response and slows down your heart rate.
How to Practice:
Find a quiet space and sit or lie down comfortably.
Close your eyes and take a deep breath through your nose, counting to four as you
inhale.
Hold your breath for a moment for a count of 1-7, and then exhale slowly through your
mouth for a count of eight.
Repeat this process for several minutes or 10 times, focusing on the sensation of your
breath entering and leaving your body.
2. The 5-4-3-2-1 Grounding Exercise
Grounding exercises help bring your focus away from anxious thoughts and into the present moment by using your senses. The 5-4-3-2-1 grounding exercise is a simple way to anchor yourself when anxiety starts to feel overwhelming.
How to Practice:
Look around and identify 5 things you can see (e.g., a chair, a window, a picture on the
wall).
Identify 4 things you can touch (e.g., your chair, your clothes, a surface you’re sitting on).
Listen for 3 things you can hear (e.g., birds chirping, distant traffic, a fan).
Notice 2 things you can smell (e.g., fresh air, a candle, a nearby flower).
Focus on 1 thing you can taste (e.g., the taste of your own breath, a sip of water, the lingering flavor of food).
3. Journaling Your Thoughts
Writing down your thoughts can be an effective way to clear your mind and reduce anxiety. Journaling allows you to process your emotions, identify patterns of worry, and gain perspective on what’s causing your anxiety.
How to Practice:
Set aside 10-15 minutes to write in a journal.
Write about what’s making you anxious, but try to identify the specific thoughts or triggers. For example, I’m worried about an upcoming presentation”, or “I feel overwhelmed by my to-do list'“.
Once you’ve written your thoughts down, reflect on them. Are they based on facts or assumptions? Can you reframe them in a more positive or realistic way?
Consider writing down positive affirmations or things you’re grateful for to help shift your mindset.
4. Movement and Stretching
Physical activity can help release built-up tension and reduce anxiety. Even simple stretching or a short walk can help calm your mind by releasing endorphins, your body’s natural stress-relievers.
How to Practice:
Take a brisk walk outside or stretch for a few minutes to release muscle tension.
Focus on your breathing as you move, keeping your movements gentle and controlled.
If you’re at home or at work, simple stretches like reaching for the sky, stretching your arms, or rolling your shoulders can help release tension.
Upper body strength exercises; push ups, weights, raising your arms up and down to the sky.
5. Activate your Senses
Activating your senses can take you back to the present moment.
How to Practice:
Tap your body; chest, wrist, around your eyes.
Take a hot shower.
Cold water on your face.
Watch something visual.
Listen to music.