Exercises To Calm Your Anxious Thoughts

Everyone experiences anxiety at times. Whether it’s worrying about the future, overthinking past events, or feeling overwhelmed by daily stressors, anxious thoughts can feel heavy and unmanageable. The good news is that there are simple exercises you can practice anytime to help soothe your mind and bring a sense of calm.

Deep Breathing
Find a quiet space and take a slow, deep breath. Inhale through your nose for a count of four. Hold that breath for a moment. Then exhale gently through your mouth for a count of four. Repeat this several times. Deep breathing calms your nervous system and helps steady racing thoughts.

Grounding Yourself
Focus on your surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise pulls your attention away from anxious thoughts and brings you into the present moment.

Progressive Muscle Relaxation
Start at your toes and tense the muscles for a few seconds. Then release. Move up through your body—your legs, stomach, chest, arms, and face—tensing and relaxing each group. This helps release physical tension that often accompanies anxiety.

Visualize a Peaceful Place
Close your eyes and imagine a place where you feel safe and relaxed. It could be a beach, a forest, or a cozy room. Picture yourself there, noticing the sights, sounds, and smells. Let this calming visualization anchor you when anxious thoughts arise.

Practice Self-Compassion
Remind yourself that it’s okay to feel anxious. Take a moment to breathe and speak kindly to yourself. Acknowledge your feelings without judgment, and allow yourself to simply be.

Remember, these exercises are tools you can turn to whenever your mind feels overwhelmed. With practice, they can help you find peace amidst the chaos and cultivate a calmer, more centered you.