Exercises To Calm Your Anxious Thoughts

Anxiety can feel overwhelming, as if your mind is stuck in a loop of worry and overthinking. While it’s normal to feel anxious from time to time, finding ways to calm your thoughts is essential for maintaining mental well-being. Here are simple exercises to help you regain control and find peace during moments of anxiety.

1. Deep Breathing: Regain Control Over Your Body

When anxiety strikes, your breathing often becomes shallow and rapid, which can worsen feelings of panic. Deep breathing exercises help you slow down and regain control.

• How to Do It:

  • Inhale deeply through your nose for a count of four.

  • Hold your breath for four counts.

  • Exhale slowly through your mouth for six counts.

  • Repeat this cycle for 2–3 minutes.

Deep breathing signals your brain to relax, reducing the physical symptoms of anxiety.

2. The 5-4-3-2-1 Grounding Technique

This exercise helps bring you back to the present moment by focusing on your senses.

• How to Do It:

  • 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 grounding exercise interrupts anxious thoughts and helps you refocus on the here and now.

3. Progressive Muscle Relaxation

Anxiety often leads to physical tension. Progressive muscle relaxation helps release that tension and promotes calmness.

• How to Do It:

  • Start at your feet and tense your muscles for 5 seconds.

  • Slowly release the tension while focusing on how your body feels.

  • Move upward through your body—calves, thighs, stomach, arms, shoulders, and face—tensing and relaxing each area.

This exercise helps you recognize and release built-up tension in your body.

4. Journaling: Put Your Thoughts on Paper

Writing down your thoughts can help you process your emotions and gain perspective.

• How to Do It:

  • Set aside 5–10 minutes to write about what’s causing your anxiety.

  • Try asking yourself: “What’s the worst that could happen?” or “What’s within my control?”

  • End by listing three things you’re grateful for to shift your mindset.

Journaling allows you to explore your worries without judgment and helps you process them in a productive way.

5. Visualization: Create a Mental Escape

Visualization involves imagining a peaceful scene to help calm your mind.

• How to Do It:

  • Close your eyes and picture a relaxing environment, like a beach or a forest.

  • Focus on the details—what you see, hear, feel, and smell in this place.

  • Spend 5–10 minutes immersing yourself in this mental escape.

Visualization can help reduce anxious thoughts by giving your mind a positive focus.

6. Box Breathing: Calm Your Mind

Box breathing, also known as square breathing, is a structured breathing technique that slows your heart rate and clears your mind.

• How to Do It:

  • Inhale through your nose for 4 counts.

  • Hold your breath for 4 counts.

  • Exhale through your mouth for 4 counts.

  • Hold your breath for another 4 counts.

  • Repeat for 1–2 minutes.

This rhythmic breathing pattern helps reset your nervous system and promotes relaxation.

7. Physical Movement: Release the Energy

Anxiety often creates a sense of restlessness. Physical activity can help release that built-up energy and restore a sense of calm.

• How to Do It:

  • Go for a brisk walk, focusing on your surroundings.

  • Try gentle yoga or stretching to relax your body.

  • Dance to your favorite music to release endorphins.

Movement not only distracts your mind but also boosts your mood through natural stress-relieving hormones.

8. Affirmations: Challenge Negative Thoughts

Positive affirmations can help counteract the negative thoughts that fuel anxiety.

• How to Do It:

  • Repeat affirmations like:

    • “I am safe and in control.”

    • “This feeling is temporary, and I will get through it.”

    • “I am capable and strong.”

Saying these affirmations out loud or writing them down can help you reframe anxious thoughts.

Take the First Step

Calming your anxious thoughts requires practice, but these exercises can make a big difference. Start by trying one or two techniques that resonate with you and build from there. Remember, seeking professional help is always an option if anxiety feels unmanageable.

You don’t have to face anxiety alone. Reach out today to learn how therapy can support you on your journey to calm and clarity.