Exercises To Calm Your Anxious Thoughts

Feb 14

Anxiety can be overwhelming, but there are practical exercises that can help calm anxious thoughts and promote a sense of control.

Anxiety can be overwhelming, but there are practical exercises that can help calm anxious thoughts and promote a sense of control. Engaging in structured mental and physical activities can significantly reduce stress and enhance overall well-being. Below are some scientifically supported exercises to help manage anxiety effectively.

1. Deep Breathing Exercises

Deep breathing techniques activate the parasympathetic nervous system, reducing the fight-or-flight response associated with anxiety (Ma et al., 2017). One effective method is the 4-7-8 breathing technique:

Inhale deeply through your nose for four seconds.
Hold your breath for seven seconds.
Exhale slowly through your mouth for eight seconds.
Repeat for four to five cycles.

2. Progressive Muscle Relaxation (PMR)

PMR involves systematically tensing and relaxing different muscle groups, which has been shown to lower anxiety levels (Conrad & Roth, 2007). To practice PMR:

Start from your toes and work up to your head.
Tense each muscle group for five seconds.
Slowly release the tension and notice the relaxation.
Continue with different muscle groups.

3. Mindfulness Meditation

Mindfulness meditation helps individuals stay present and reduce excessive worrying (Kabat-Zinn, 2003). To practice:

Find a quiet place and sit comfortably.
Focus on your breath and bodily sensations.
Acknowledge intrusive thoughts without judgment and gently return focus to your breath.
Practice for 5–10 minutes daily.

4. Cognitive Reframing

Cognitive reframing helps shift negative thought patterns into more balanced perspectives (Beck, 1976). Steps include:

Identifying anxious thoughts.
Challenging irrational beliefs.
Replacing them with realistic, positive affirmations.
Keeping a journal to track thought patterns.

5. Grounding Techniques

Grounding techniques help redirect focus from distressing thoughts to the present moment (Najmi, Kuckertz, & Amir, 2012). The 5-4-3-2-1 method is particularly useful:

Identify 5 things you see.
Recognize 4 things you can touch.
Notice 3 things you hear.
Acknowledge 2 things you smell.
Focus on 1 thing you taste.

6. Physical Activity

Exercise releases endorphins, which naturally reduce stress and anxiety (Salmon, 2001). Activities such as:

Walking or jogging for at least 20 minutes.
Engaging in yoga or stretching routines.
Participating in sports or dancing.

7. Journaling

Writing down thoughts and emotions can help process anxiety in a structured way (Pennebaker & Seagal, 1999). Tips for effective journaling:

Write freely for at least five minutes.
Express thoughts and emotions without self-judgment.
Reflect on possible solutions or positive affirmations.

Conclusion

Anxiety can be challenging, but engaging in these exercises can help regulate emotions and promote mental well-being. Consistently incorporating these techniques into daily life can significantly reduce anxious thoughts and improve resilience.

References

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243–264.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., & Wei, G. X. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
Najmi, S., Kuckertz, J. M., & Amir, N. (2012). Automatic avoidance tendencies in individuals with obsessive-compulsive disorder: Changes from childhood to adulthood. Behavior Research and Therapy, 50(10), 680–686.
Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology, 55(10), 1243–1254.
Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33–61.

Cozy Psych