Exercises To Calm Your Anxious Thoughts

7 Effective Exercises to Calm Your Anxious Thoughts

Anxiety is a common experience for many people, and in today's fast-paced world, it can feel overwhelming at times. We’ve all been there - racing thoughts, difficulty sleeping, worrying about things that never seemed to bother you before. And, all the while, you are saying to yourself, “Make it stop!” We get it.

While seeking psychotherapy is essential for managing severe anxiety, there are also several exercises and techniques you can incorporate into your daily routine to help calm anxious thoughts. Here are a few that we like and that have ample evidence supporting their effectiveness.

1. Mindful Breathing:

One of the most powerful tools for calming anxious thoughts is mindful breathing. Take a few moments to focus on your breath, paying attention to the sensation of air entering and leaving your body. You can do this exercise anywhere, whether you're sitting at your desk or taking a walk outdoors. By bringing your attention to the present moment, mindful breathing can help quiet racing thoughts and induce a sense of calm.

2. Progressive Muscle Relaxation:

Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. Start by tensing the muscles in your feet and gradually work your way up to your head, focusing on each muscle group for a few seconds before releasing the tension. This exercise can help reduce physical tension associated with anxiety and promote relaxation throughout your body.

3. Grounding Techniques:

Grounding techniques are designed to help you stay connected to the present moment and alleviate feelings of dissociation or detachment. One simple grounding exercise involves using your senses to 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 can help bring your attention back to the here and now, making it easier to manage anxious thoughts.

4. Guided Imagery:

Guided imagery involves visualizing a peaceful and calming scene to help counteract anxious thoughts. Close your eyes and imagine yourself in a tranquil setting, such as a beach or forest. Picture the sights, sounds, and sensations of this place in vivid detail, allowing yourself to fully immerse in the experience. Guided imagery can be a powerful tool for reducing stress and promoting relaxation.

5. Journaling:

Journaling is an excellent way to explore and process your thoughts and emotions. Set aside some time each day to write about your feelings, worries, and concerns. Writing can help you gain clarity and perspective on your anxiety, making it easier to manage. You can also use journaling to practice gratitude by focusing on the positive aspects of your life.

6. Physical Exercise:

Physical exercise is not only beneficial for your physical health but also your mental well-being. Even when you really don’t feel like it, engaging in activities like walking, jogging, yoga, or dancing can help reduce symptoms of anxiety by releasing endorphins, the body's natural stress relievers. Aim to incorporate regular exercise - even 10 minutes a day of gentle yoga or walking - into your routine to reap the full benefits.

7. Progressive Relaxation:

Similar to progressive muscle relaxation, progressive relaxation involves systematically tensing and relaxing different parts of your body. However, instead of focusing on muscle groups, progressive relaxation focuses on various sensations, such as warmth or heaviness. Start by tensing a specific sensation, such as your hands feeling tight, and then gradually release the tension, allowing your hands to feel loose and relaxed. This exercise can help you become more aware of the physical sensations associated with relaxation, making it easier to achieve a state of calm.

Managing anxious thoughts requires some practice and a bit of patience. Incorporating these exercises into your daily routine can help you find a greater sense of calm. Some strategies work better for some folks than others. Try them all to discover what works best for you. Remember to be gentle with yourself and seek professional help if your anxiety becomes overwhelming. With time and persistence, you can learn to calm those anxious thoughts and cultivate a greater sense of inner peace. You’ve got this!