Exercises To Calm Your Anxious Thoughts

Feeling anxious?

Feeling anxious can be overwhelming, but there are simple exercises you can do to calm your mind and regain control. Here are a few to try:

1. Deep Breathing: One of the easiest ways to calm anxiety is to focus on your breath. Try the 4-7-8 technique: breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this a few times, and you’ll start to feel more relaxed.

2. Grounding Techniques: When anxiety takes over, grounding can help bring you back to the present. Try the 5-4-3-2-1 method: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise can shift your focus away from anxious thoughts and back to what’s around you.

3. Visualization: Close your eyes and imagine a place where you feel safe and calm, like a beach or a cozy room. Picture it in as much detail as possible—what does it look like, sound like, and smell like? Spending a few minutes in this peaceful place in your mind can help reduce anxiety.

4. Progressive Muscle Relaxation: This involves tensing and then relaxing each muscle group in your body, starting from your toes and working up to your head. By focusing on the physical sensations, you can help release tension and calm your mind.

5. Journaling: Writing down your thoughts can be a powerful way to process and release anxiety. Try jotting down what’s bothering you, then challenge those thoughts by writing down more balanced, positive alternatives.

6. Movement: Sometimes, moving your body can help release anxious energy. Whether it’s a short walk, some stretching, or dancing to your favorite song, getting active can help you feel more grounded and less anxious.

These exercises are tools you can use whenever you’re feeling anxious. With practice, you’ll get better at calming your thoughts and finding your inner peace.