Exercises to Calm Anxious Thoughts

Everyone feels anxious from time to time–it’s part of the human experience. Our anxiety exists to mobilize us into action when we’re presented with potential harm or danger. 

However, sometimes our stress response system can be overly sensitive, triggering us into fight or flight mode when no immediate threat exists. 

While you can’t make anxiety go away completely, you can be intentional about how you respond to anxious impulses. Try these exercises next time you’re feeling hijacked by anxiety. 

Breathing exercises

Many people are quick to write off breathing exercises. After all, we breathe all the time–how can simply inhaling and exhaling make us feel better? However, research suggests that mindfully slowing down your breath can trigger your body’s natural regulation response. 

There are many effective ways to practice breathing exercises, so it’s important to find one that works for you. If you’re not sure where to start, try the 4-7-8 method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.

Progressive muscle relaxation

Like breathing techniques, progressive muscle relaxation taps into the brain-body connection. This strategy works by alleviating the muscle tension that is common in people with anxiety. It also encourages you to focus your attention on your body, which can help pull you away from anxious thoughts.

Progressive muscle relaxation is commonly done while sitting or laying down. You’ll consciously tense and release various muscles throughout your body, one group at a time. 

For example, start by contracting all the muscles in your right foot. Hold this position for 10 seconds and focus your attention on this part of your body. Release, move onto your right calf, then your right upper leg, and so on until you have addressed each muscle group.

Mindfulness meditations

Meditation can feel intimidating, especially for beginners. There is often a misconception that you must have a completely clear, empty mind in order to meditate the “right way.” However, mindfulness is intended to bring clarity and calm by focusing your attention and noticing what comes up rather than numbing out.

Studies have shown that mindfulness and meditation can be incredibly helpful in reducing anxiety, plus improving other areas of wellness such as mood and self compassion.

Guided meditations are a helpful option for people who are new to a mindfulness practice or who have particularly busy minds. Try my awareness meditation or my loving kindness meditation to get started.

Holistic psychotherapy can give you more insight into your anxiety triggers

These exercises are intended to empower you when faced with anxiety. Being able to care for yourself in difficult moments can be a comforting feeling. 

However, you don’t have to navigate anxiety alone. I help young women and couples get to the root of their anxious patterns through an attachment lens. By gaining insight into your triggers, you can learn how to show up for yourself (and connect with others) even more effectively. Reach out today to set up your free consultation. 


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