Exercises To Calm Your Anxious Thoughts

• Anxious? Worried? Thoughts racing?

  1. Deep Breathing:

     • Sit comfortably in a quiet space.

     • Close your eyes and take a slow, deep breath in through your nose, counting to four.

     • Hold your breath for a count of four, and then exhale slowly through your mouth for a count of four.

     • Repeat this cycle for several minutes, focusing on your breath and allowing your body to relax.

  2. Progressive Muscle Relaxation:

     • Find a comfortable position and close your eyes.

     • Starting from your toes, tense the muscles for a few seconds and then release, allowing the tension to melt away.

     • Gradually work your way up through your body, tensing and releasing each muscle group, including your legs, abdomen, chest, arms, and face.

  3. Grounding Techniques:

     • Look around and identify 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 helps bring your attention to the present moment, grounding you and reducing anxiety.

  4. Guided Imagery:

     • Find a quiet and comfortable space.

     • Close your eyes and imagine yourself in a peaceful, safe, and relaxing environment, such as a beach or a forest.

     • Engage your senses by imagining the sights, sounds, smells, and sensations of this calming place.

  5. Thought Stopping:

     • When you notice anxious thoughts arising, mentally shout "Stop!" or imagine a red stop sign.

     • Replace the anxious thought with a positive or neutral thought, such as a favorite memory or a calming phrase.

  6. Journaling:

     • Set aside a few minutes each day to write down your anxious thoughts and feelings.

     • Explore the underlying causes of your anxiety and challenge any negative or irrational thoughts.

     • Write down positive affirmations or coping strategies to help manage anxiety.

  7. Physical Exercise:

     • Engage in regular physical activity, such as walking, jogging, or yoga.

     • Exercise helps release endorphins, which are natural mood boosters and can reduce anxiety.

  8. Social Support:

     • Reach out to supportive friends, family members, or a therapist.

     • Share your feelings and concerns with someone you trust, as social support can provide comfort and perspective.

Remember, these exercises may not work for everyone, and it's important to tailor them to your individual needs and preferences. If anxiety persists or worsens, consider reaching out for a more specific approach to your needs.