Exercises To Calm Your Anxious Thoughts

Tips and Techniques.

Deep Breathing: Deep breathing activates your body’s relaxation response, helping to lower heart rate and calm the mind. sit or lie down in a comfortable position.

Instructions: Slowly inhale through your nose for a count of four, hold your breath for a count of four, and then exhale through your mouth for a count of four. Repeat several times.

Progressive Muscle Relaxation: Tensing and then releasing muscles can help reduce physical tension and promote relaxation.

Instructions: Start by tensing a muscle group (for example - your hands) for 5-10 seconds, then release and relax the same muscles for 20-30 seconds. Move through different muscle groups until you have relaxed your entire body.

Grounding Techniques: These help interrupt spiraling anxious thoughts by bringing you back to the present moment.

Instructions: Use your five senses to ground yourself in the present. For example, look around and 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.

***NOTE*** This works better if you are stilling a chair with your feet firmly on the floor - grounding yourself physically also.

Distraction Techniques: Distraction can help break the cycle of ruminating on anxious thoughts by diverting your attention to something productive or enjoyable.

Instructions: Engage in an acitivty that requires your full attention, such as drawing, playing an instrument, or solving a puzzle. It is not recommended to do many things at once but rather one thing that is fully encompassing of your attention.

Visualization: Visualizing a calm, peaceful place can create a mental escape temporarily, reducing anxiety and inducing relaxation.

Instructions: Imagine a peaceful scene, such as a beach or a forest. Focus on the details of the scene, like the sound of the waves or the feeling of the sun on your skin.

Journaling: Writing things out helps externalize your thoughts and emotions, making them easier to process and manage.

Instructions: Write down your thoughts and feelings without judgement. It can also help to identify the thoughts that are causing the anxiety and question their validity.

Anxiety is a normal response and helps people in many circumstances. When anxiety is effecting your daily life it might be time to seek professional help.

If you find yourself having anxiety/panic attacks, typically it is recommended that you start mental health services.

Symptoms of an anxiety or panic attack include: muscle tension, swearing, trembling or shaking, increased heart rate, shortness of breath or feeling like you can’t breathe, dizziness or light-headedness, chest pain, chills or hot flashes, or numbness or tingling sensations, especially in hands, feet or the face.