Exercises To Calm Your Anxious Thoughts
Anxiety can feel like a never-ending loop of worry, doubt, and overthinking. Whether it shows up as that pit in your stomach or racing thoughts that won’t quit, calming your anxious mind is essential for finding peace. Today, we’re sharing some simple exercises to calm your anxious thoughts and help you regain control.
1. Grounding Technique: 5-4-3-2-1
Grounding exercises help anchor you to the present moment, cutting through the whirlwind of anxiety. The 5-4-3-2-1 technique is simple and can be done anywhere:
5: Look around and name five things you can see.
4: Find four things you can touch.
3: Focus on three things you can hear.
2: Identify two things you can smell.
1: Name one thing you can taste.
This technique gently returns your focus to the present, easing your anxious thoughts.
2. Progressive Muscle Relaxation
When anxiety strikes, your body might tense up. Progressive Muscle Relaxation (PMR) is a great way to release that tension and create a sense of calm.
Here’s how:
Find a comfortable, quiet spot.
Start at your feet, tensing your muscles for a few seconds, then slowly release.
Move upwards through your legs, abdomen, arms, and shoulders, tensing and releasing each muscle group.
This process helps your body relax, which signals your mind to ease up on those anxious thoughts.
3. Mindful Breathing
Breathing exercises are an effective way to calm the nervous system. Try this simple mindful breathing exercise:
Sit or lie down in a comfortable position.
Close your eyes and breathe in slowly through your nose for a count of four.
Hold your breath for a count of four.
Exhale through your mouth for a count of six.
Repeat until you feel your anxiety start to soften.
Focusing on your breath helps you create distance from the spiralling thoughts of anxiety and brings you back to the present.
4. Journaling: Brain Dump
If your anxious thoughts keep circling, sometimes the best way to release them is to put them on paper. A technique known as a "brain dump" allows you to empty your mind of worries.
How to start:
Grab a pen and paper or open a blank document on your computer.
Write down every thought, worry, or fear crowding your mind.
Don’t worry about structure—just let it flow.
Once your thoughts are written down, they can feel less overwhelming. You’ve taken the first step in processing and releasing them.
5. Visualization: Safe Space
When anxiety takes over, creating a mental “safe space” can offer relief. Visualization taps into your imagination to help calm your mind.
Here’s a simple visualization exercise:
Close your eyes and take a few deep breaths.
Picture a place where you feel safe and relaxed—it could be a real place or something entirely imaginary.
Focus on the details: the colours, sounds, smells, and how the air feels.
Stay in this space for a few minutes, taking comfort in the sense of calm it brings.
Visualization helps shift your focus away from anxious thoughts and toward a feeling of safety and peace.
6. Exercise and Movement
Physical movement releases endorphins, which naturally combat anxiety. You don’t need an intense workout—gentle movement can make a big difference. Try:
A 10-minute walk outdoors
Gentle stretching or yoga
Dancing to your favourite music
Movement breaks the cycle of anxious thoughts by engaging your body and releasing stress.
Final Thoughts
Anxiety doesn’t have to control your life. These exercises are just a starting point to help you calm your anxious thoughts and regain a sense of peace. Remember, managing anxiety is a journey, and it's okay to seek support along the way.
At A Thread of Clarity, we specialize in creating a safe space for you to explore your thoughts and feelings without judgment. Whether you seek counselling or want to learn more about mental health resources, we’re here to help you find clarity and calm.