Exercises To Calm Your Anxious Thoughts
Exercises to Calm Your Anxious Thoughts
Anxiety is something many of us experience at different points in our lives. When racing thoughts spiral out of control, they can leave us feeling overwhelmed, tense, and disconnected from the present moment. The good news is that there are simple, evidence-based exercises you can practice to bring calm back to your mind and body. These tools don’t take long, and with regular use, they can help you create a more balanced, grounded state of being.
1. Deep Belly Breathing
One of the fastest ways to interrupt anxious thinking is to shift your breathing. Anxiety often causes shallow, rapid breaths from the chest, which fuels the stress response. Instead, place one hand on your belly and take slow breaths in through your nose, allowing your stomach to rise. Exhale slowly through your mouth, feeling your stomach gently fall. Aim for 4–5 seconds on each inhale and exhale. Just a few minutes of this can calm your nervous system and give your mind a chance to reset.
2. Grounding with the 5-4-3-2-1 Method
When anxiety makes your thoughts race into the “what ifs,” grounding brings you back to the present. This exercise uses your senses to anchor you:
Notice 5 things you can see.
Notice 4 things you can touch.
Notice 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste.
This method is especially helpful in public or stressful settings, as it takes only a couple of minutes but shifts your focus away from anxious thoughts and into the here and now.
3. Gentle Movement
Anxiety is energy in motion, and sometimes the best way to release it is to move. Try a short walk, a few yoga stretches, or even shaking out your hands and arms. Movement helps release tension stored in the body and can regulate your mood. If you prefer something calming, child’s pose, forward folds, or lying on the floor with your legs up the wall are deeply restorative postures that quiet the mind.
4. Journaling Your Thoughts
An anxious mind is often crowded with “loops” of repetitive thinking. Writing these thoughts down can help you process and release them. Set a timer for 5–10 minutes and write freely, without judgment or editing. You may notice that simply transferring your thoughts from your head to paper helps you feel lighter and more in control. Journaling also creates space for clarity and problem-solving once the initial intensity has passed.
5. Practicing Affirmations
Anxiety can be fueled by negative self-talk and fear. Replacing these patterns with affirmations can rewire your thinking over time. Try repeating phrases such as:
“I am safe in this moment.”
“My thoughts do not control me.”
“Calm is available to me right now.”
Say them out loud, write them in your journal, or whisper them quietly to yourself whenever you need reassurance.
Final Thoughts
Anxiety does not define you, and it doesn’t have to control your day. With consistent practice, these exercises can become part of your personal toolkit for calm and resilience. The more you use them, the quicker your mind and body will learn to shift from anxious overdrive into a state of peace.
✨ If you’re ready to go deeper and learn how to calm your mind, regulate your nervous system, and reconnect with your true self, I’d love to guide you. Through my 1:1 coaching and mentorship programs, we’ll explore powerful tools tailored to you—so you can create lasting calm, clarity, and confidence in your everyday life.
