Exercises To Calm Your Anxious Thoughts
Anxiety can feel overwhelming, especially when your mind is racing with worries and “what-ifs.” While it’s natural to experience anxiety from time to time, chronic or intense anxiety can interfere with daily life, leaving you feeling stressed, out of control, or exhausted. The good news? You have the ability to regain control over your thoughts and bring yourself back to a more peaceful state.
There are several simple, effective exercises that can help calm anxious thoughts and reframe your mindset. Whether you need a quick way to manage stress in the moment or want to build long-term coping strategies, these exercises are tools you can use at any time.
1. Deep Breathing: Slow Your Body, Calm Your Mind
When you’re anxious, your body enters a “fight or flight” response, leading to shallow breathing and an increased heart rate. One of the easiest and quickest ways to counter this is by focusing on your breath.
How to Do It:
Sit or lie down in a comfortable position. Close your eyes if it helps you focus.
Breathe in slowly through your nose for a count of four, letting your belly rise as you inhale.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four, allowing your body to relax as you release the breath.
Repeat for 5–10 cycles, focusing only on your breath and letting your body soften with each exhale.
This simple breathing exercise activates your parasympathetic nervous system, which helps slow your heart rate and calm your mind.
2. Grounding Techniques: Bring Yourself Back to the Present
When anxiety takes over, your thoughts often spiral, causing you to feel detached from the present moment. Grounding exercises help you reconnect with your surroundings and the here-and-now, reducing feelings of panic.
How to Do It:
5-4-3-2-1 Technique: Use your senses to ground yourself in the present.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Focus on each sensation and take your time moving through each step. This exercise helps distract your mind from anxious thoughts and brings your attention back to the present moment.
3. Progressive Muscle Relaxation (PMR): Release Tension
When anxiety builds, your muscles often tense up, making the feelings of stress and unease even worse. Progressive Muscle Relaxation is a technique that can help release this physical tension.
How to Do It:
Begin at your feet and work your way up to your head, tensing each muscle group for 5–10 seconds before releasing.
Start with your toes and feet—squeeze the muscles tightly, hold, then release.
Move up to your calves, thighs, abdomen, hands, arms, shoulders, and face, repeating the process.
As you release the tension, imagine letting go of any stress or negative thoughts along with it.
PMR helps break the cycle of anxiety by focusing on your body and promoting physical relaxation.
4. Mindfulness Meditation: Observe, Don’t React
Mindfulness meditation encourages you to observe your thoughts without judgment. By practicing mindfulness, you can prevent yourself from getting caught in the spiral of anxious thinking.
How to Do It:
Find a quiet place to sit comfortably. Close your eyes if you feel comfortable.
Focus on your breath, noticing how the air enters and leaves your body. If your mind begins to wander, gently bring your attention back to your breath.
As thoughts arise, acknowledge them without judgment (e.g., “This is a thought about work stress”), then let them pass like clouds in the sky.
Practice for 5–10 minutes, gradually increasing the time as you become more comfortable with the process.
The goal of mindfulness meditation is not to stop your thoughts but to develop the ability to observe them without reacting or getting caught up in them.
5. Visualization: Create a Calm Mental Space
Visualization exercises involve imagining a peaceful scene or situation that makes you feel calm and relaxed. This technique can help shift your mind away from anxious thoughts and transport you to a place of tranquility.
How to Do It:
Sit or lie down in a comfortable position. Close your eyes.
Imagine a place where you feel completely safe and at ease—perhaps a beach, a forest, or a cozy room.
Visualize the details of this place—what it looks like, what you can hear, smell, or feel. Immerse yourself in the scene and let it soothe your mind and body.
Stay with this visualization for 5–10 minutes, allowing it to calm your thoughts and emotions.
Visualization helps create a mental “safe space” where you can retreat whenever anxiety begins to feel overwhelming.
6. Journaling: Release Your Worries on Paper
Writing down your thoughts can be a powerful way to process anxiety and gain perspective. Journaling allows you to express what’s on your mind, organize your thoughts, and sometimes even discover new insights about your stressors.
How to Do It:
Find a quiet spot and grab a journal or a piece of paper.
Write down your thoughts, no matter how disorganized they may seem. Let it all flow onto the page.
You don’t need to worry about grammar or structure. The goal is to release your anxiety and give your mind space to breathe.
After writing, reflect on the thoughts and consider if any of them can be reframed more positively or productively.
Journaling can provide clarity and help you process your emotions, making it easier to handle them in the moment.
7. Self-Compassion: Speak Kindly to Yourself
When anxious thoughts arise, it’s easy to get caught up in self-criticism, thinking that you're "weak" or "not coping well." Practicing self-compassion involves treating yourself with the same kindness you would offer a friend in distress.
How to Do It:
When anxiety hits, take a moment to acknowledge your feelings. Instead of criticizing yourself for being anxious, say something like, “I’m feeling anxious right now, and that’s okay. I’m doing my best.”
Put your hand on your heart and remind yourself that it’s normal to have difficult emotions, and you don’t need to be perfect.
If it helps, you can repeat a comforting phrase, such as, “I am safe. I am okay. This feeling will pass.”
Being kind to yourself when you’re struggling with anxiety is a powerful way to reduce the intensity of negative thoughts.
Final Thoughts: Calm is Within Reach
Managing anxious thoughts doesn’t mean you’ll never feel anxious again—it means learning how to respond to those feelings in a healthy and productive way. By practicing these exercises regularly, you can build the tools and resilience you need to stay calm in the face of stress.
Remember, it’s okay to start small. Each time you use one of these techniques, you're strengthening your ability to manage anxiety and feel more in control. So, take a deep breath, be patient with yourself, and trust that with time, your anxious thoughts can become more manageable.
