Exercises To Calm Your Anxious Thoughts
Make It Stand Out.
If you're dealing with anxiety, incorporating exercises into your routine can help calm your mind and regain control. These techniques are simple and effective ways to manage anxious thoughts and feel more grounded. Here are some exercises you can try:
1. Deep Breathing (Diaphragmatic Breathing)
How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Slowly inhale through your nose, allowing your diaphragm (not your chest) to rise, and then exhale slowly through your mouth. Try counting to 4 as you inhale, hold for 4, and then exhale for 4. This helps activate the body’s relaxation response.
Why it helps: Deep breathing activates the parasympathetic nervous system, which reduces the physical symptoms of anxiety (like a racing heart) and promotes relaxation.
2. Grounding Exercises
5-4-3-2-1 Technique: This is a popular grounding exercise that helps bring you into the present moment and distracts you from anxious thoughts.
5 things you can see: Look around and name five things you can see.
4 things you can touch: Notice and touch four things around you (your chair, your clothes, the floor, etc.).
3 things you can hear: Listen closely to three different sounds (the hum of a fan, birds chirping, etc.).
2 things you can smell: Take a deep breath and note two smells around you.
1 thing you can taste: Focus on the taste in your mouth or take a sip of water and pay attention to the flavor.
Why it helps: This exercise helps shift your focus away from anxious thoughts and brings you back to the present, which can interrupt the cycle of worry.
3. Progressive Muscle Relaxation (PMR)
How to do it: Starting from your feet, tense the muscles for 5 seconds and then release. Work your way up your body (legs, abdomen, chest, hands, arms, shoulders, neck, and face). Focus on the contrast between the tension and relaxation in each muscle group.
Why it helps: Tensing and releasing muscles helps reduce physical tension in your body, which often accompanies anxiety, and it can help you become more aware of your body’s sensations.
4. Mindful Breathing
How to do it: Sit quietly and focus only on your breath. Observe the sensation of the air entering your nostrils and filling your lungs, and the sensation of the air leaving your body. If your mind starts to wander, gently bring your attention back to your breath.
Why it helps: Mindful breathing calms your mind by focusing your attention on the present moment, reducing rumination and anxiety-provoking thoughts.
5. Visualization or Guided Imagery
How to do it: Close your eyes and imagine yourself in a peaceful, calming place—perhaps a beach, forest, or a quiet garden. Picture every detail: the colors, the smells, the sounds, and how the environment feels. Take slow, deep breaths as you immerse yourself in the calm surroundings.
Why it helps: Guided imagery helps activate the body’s relaxation response and distracts you from anxious thoughts by focusing on peaceful, sensory experiences.
6. Cognitive Behavioral Techniques (CBT) – Thought Challenging
How to do it: When anxious thoughts arise, pause and ask yourself these questions:
Is this thought based on facts or assumptions?
What evidence supports or contradicts this thought?
What is the worst-case scenario? What are the chances of that happening?
How likely is it that this thought is realistic?
What’s a more balanced, positive thought I can replace it with?
Why it helps: This helps break down irrational or exaggerated thoughts and replace them with more rational, calming alternatives.
7. Self-Soothing
How to do it: Engage in activities that comfort you and help you feel safe. This might include:
Listening to calming music.
Wrapping yourself in a cozy blanket.
Drinking a cup of herbal tea.
Taking a warm bath or shower.
Why it helps: These comforting actions activate the parasympathetic nervous system, promoting relaxation and emotional regulation.
8. Journaling
How to do it: Write down your anxious thoughts, worries, or fears. Once they’re on paper, challenge each thought with a more positive or realistic perspective. You can also write down what you're grateful for or list small victories from your day.
Why it helps: Journaling can be a release for pent-up emotions and worries. It can help you organize your thoughts and see things more clearly, reducing the intensity of your anxiety.
9. Physical Movement or Exercise
How to do it: Go for a walk, do some gentle stretching, or engage in more intense exercise like running or yoga. Even just 10 minutes of movement can have an immediate positive effect on your mood.
Why it helps: Physical activity releases endorphins, which are natural mood-boosting chemicals in the brain. It also helps reduce physical symptoms of anxiety, like tension and restlessness.
10. Affirmations
How to do it: Write down or repeat positive statements about yourself. For example, “I am capable of handling this,” “I am safe,” or “I can control my breath.” Affirmations can help counteract negative, anxious thoughts.
Why it helps: Repeating positive affirmations can create a shift in your mindset, helping to reduce feelings of helplessness or fear that often accompany anxiety.
Bonus Tip:
If you’re looking for more support with managing anxiety, consider combining a few of these exercises. For example, try deep breathing along with visualization, or use grounding techniques after journaling your anxious thoughts. Experiment with different exercises and see what works best for you.
These practices are designed to calm both your mind and body. Over time, with regular practice, you'll likely find that your anxiety is more manageable. Which of these exercises do you think might help you most in calming anxious thoughts?