Exercises To Calm Your Anxious Thoughts

How to Calm My anxious Thoughts

5 Calming Exercises to Help Soothe Anxious Thoughts

Anxiety can feel like a wave of thoughts that just won’t slow down. Most of us have felt that uncomfortable rush of worry that seems to creep in, throughout our days and ramps up in some cases at night as we end our day. If you’re reading this, you are searching for ways to find calm in moments of anxiety, and I want you to know that you’re not alone. As a woman that experiences anxiety myself, I understand how it can show up in our lives—sometimes loud, sometimes subtle, but often persistent. Today, I’m sharing five calming exercises that can help you feel grounded when anxious takes over.

1. Grounding with the 5-4-3-2-1 Technique

Grounding is a powerful way to anchor yourself in the present. When anxious thoughts start to take over, try this simple exercise to reconnect with the moment:

- Identify 5 things you can see around you.

- Name 4 things you can feel.

- Listen for 3 things you can hear.

- Notice 2 things you can smell.

- Finally, find 1 thing you can taste.

This sensory check-in can help distract your mind from anxious thoughts and bring a sense of calm as you connect with the present moment and the world around you.

2. Practice Deep, Intentional Breathing

When we’re anxious, our breathing often becomes shallow, which can reinforce the feeling of unease. Try a calming breathing exercise like the 4-7-8 technique:

- Breathe in through your nose for a count of 4.

- Hold your breath for a count of 7.

- Exhale slowly through your mouth for a count of 8.

This slow, mindful breathing pattern helps slow down your heart rate and signals your body to relax.

3. Challenge Your Thoughts with Compassion

Anxiety can make our thoughts feel like absolutes, but often, they’re exaggerations or fears. Take a moment to pause and gently ask yourself:

- “Is this thought 100% true?”

- “Is there another way to look at this situation?”

Reframing anxious thoughts isn’t about dismissing your feelings; it’s about approaching them with curiosity. Challenge those thoughts with a compassionate lens, acknowledging that you’re doing the best you can.

4. Progressive Muscle Relaxation (PMR)

Sometimes, we hold anxiety physically in our bodies without realizing it. Progressive Muscle Relaxation helps release that tension:

- Start with your toes, and tense each muscle group for 5-10 seconds, then release.

- Gradually move up through each muscle group (calves, thighs, abdomen, chest, arms, etc.) until you reach your head.

PMR can be especially helpful if you’re feeling “on edge,” as it encourages relaxation throughout your entire body.

5. Set Boundaries with Worry Time

Our brains sometimes need permission to set worries aside. Schedule a specific “worry time” each day (maybe 15-20 minutes) to jot down your concerns or anxious thoughts. Then, when anxiety tries to take over outside that time, remind yourself that you’ve set aside a dedicated space for those worries. This exercise can help keep anxiety from interrupting your day and empowers you to take back control.

Finding Support for Your Journey

Anxiety can feel heavy, and sometimes, managing it on your own is overwhelming. These exercises can be helpful tools, but connecting with a therapist may be what you need to dive deeper into the roots of your anxiety. If you feel like it’s time to talk with someone, our team at Eunoia Counseling is here to support you. We understand the unique challenges that you may face, and together, we can work toward finding the peace and balance you deserve.

Take that first step toward relief and healing—reach out today to schedule a consultation. You don’t have to do this alone.