Exercises To Calm Your Anxious Thoughts
Anxiety can feel overwhelming. Those racing thoughts, the tightness in your chest, the feeling that something is wrong, even when you can't quite put your finger on it—it all builds up and leaves you exhausted, both mentally and physically. For busy professionals and moms, especially melanated women juggling multiple roles, finding time to calm your anxious thoughts can seem impossible. But the truth is, you can bring a sense of calm back into your life with the right exercises.
Below, we’ll explore simple, effective techniques you can use to soothe your mind and ground yourself, no matter where you are or how busy your day is.
1. Deep Breathing: The Power of Your Breath
Deep, conscious breathing is one of the fastest ways to calm anxious thoughts. Anxiety often triggers shallow, rapid breathing, which signals your brain that you're in danger, keeping the anxiety loop going. By focusing on slow, deep breaths, you can activate your parasympathetic nervous system—your body's natural "rest and digest" mode.
How to do it:
Find a quiet space and sit comfortably with your back straight.
Inhale deeply through your nose for a count of 4, allowing your lungs to expand fully.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 6, letting go of any tension.
Repeat this cycle for 3-5 minutes.
Why it works: Deep breathing increases oxygen flow to your brain and relaxes your body, sending signals that it's safe to calm down.
Bonus Tip: Add an affirmation as you breathe, like “I release my worries” or “I am safe and supported.”
2. Progressive Muscle Relaxation (PMR): Release Tension to Quiet the Mind
Anxiety often shows up as physical tension in the body. You might not even realize how much you're holding in your shoulders, jaw, or stomach until you consciously relax those areas. Progressive Muscle Relaxation (PMR) helps you release physical tension, which, in turn, reduces mental tension.
How to do it:
Sit or lie down in a comfortable position.
Start by tensing the muscles in your feet, holding for a few seconds, and then slowly releasing.
Move up to your calves, thighs, stomach, chest, arms, shoulders, neck, and face—tensing and releasing each area one by one.
As you release the tension, imagine your worries melting away with it.
Why it works: PMR helps you become more aware of the connection between your body and mind, reducing overall stress and quieting anxious thoughts.
3. Journaling: Release Your Thoughts Onto Paper
Anxiety thrives in a cluttered mind. Journaling is a powerful way to declutter those swirling thoughts and put them into perspective. By writing down your feelings, worries, or fears, you can better understand them and give your brain a much-needed break.
How to do it:
Grab a journal or a piece of paper.
Set a timer for 10 minutes and write down everything that’s on your mind—no censoring or editing.
After the timer goes off, take a moment to reflect on what you wrote.
If possible, reframe any negative thoughts with a more balanced perspective. For example, if you wrote, “I’m afraid I’ll fail,” try rephrasing it as, “I may feel uncertain, but I’m doing my best.”
Why it works: Writing helps externalize your worries, giving you clarity and making it easier to process your emotions.
Bonus Tip: Incorporate gratitude journaling by listing three things you’re thankful for each day to shift your mindset toward positivity.
4. Grounding Techniques: Bringing Yourself Back to the Present
Anxiety often pulls you into the future, worrying about what could happen. Grounding techniques help you shift your focus from future fears to the present moment. When you anchor yourself in the "now," anxious thoughts lose their power.
How to do it (5-4-3-2-1 method):
5: Look around and name five things you can see.
4: Name four things you can touch.
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.
Why it works: This technique helps distract your mind from anxious thoughts and brings you back into your body and your surroundings.
Bonus Tip: If you're feeling extra anxious, try grounding yourself by standing barefoot on the earth. Feel the connection with the ground and imagine it absorbing your anxiety.
5. Guided Meditation: Train Your Mind to Be Still
Meditation teaches you how to be still and observe your thoughts without getting carried away by them. Guided meditations are especially helpful for beginners because they give your mind something to focus on, whether it’s a calming voice, music, or imagery.
How to do it:
Find a quiet, comfortable space.
Use a meditation app or search for a guided meditation video online that resonates with you (there are many options for reducing anxiety).
Follow along with the meditation for 5-10 minutes.
Why it works: Regular meditation helps rewire your brain, making it easier to manage stress and anxiety over time. It increases self-awareness and promotes a deep sense of peace.
Bonus Tip: Try visualizing a peaceful place—like a beach or a forest—during your meditation. Imagine all your worries drifting away like clouds in the sky.
6. Movement: Get Out of Your Head and Into Your Body
Exercise is one of the most effective ways to manage anxiety. Physical movement helps release endorphins, the body's natural mood boosters, while reducing cortisol levels, the hormone associated with stress. You don’t need a full workout to feel the benefits—even a quick stretch or walk around the block can do wonders.
How to do it:
Choose a form of movement you enjoy—whether it’s yoga, dancing, or walking.
Spend at least 10-20 minutes moving your body each day.
Focus on how your body feels during the movement rather than how you look or whether you're doing it "right."
Why it works: Movement helps shift your attention from your anxious thoughts to the sensations in your body, promoting relaxation and reducing stress.
Bonus Tip: Try yoga poses specifically designed to calm anxiety, like Child’s Pose or Forward Fold.
7. Affirmations: Speak Positivity Into Your Mind
Your thoughts shape your reality. If you’re constantly telling yourself negative stories, anxiety will thrive. Affirmations are positive statements that challenge and replace those negative thoughts with empowering beliefs. They may feel unnatural at first, but with repetition, they can help you rewire your mindset.
How to do it:
Stand in front of a mirror or find a quiet space.
Repeat an affirmation like “I am safe,” “I trust myself,” or “I am capable of handling whatever comes my way.”
Say your affirmation out loud and with conviction, even if it feels awkward at first.
Why it works: Affirmations shift your inner dialogue, helping to calm anxious thoughts and build self-confidence over time.
Conclusion: Your Path to Inner Calm
Anxiety doesn’t have to control your life. By integrating these exercises into your daily routine, you can gradually reduce the power anxiety holds over you. Remember, this isn’t about eliminating anxiety completely, but rather learning how to manage it with grace.
Start with one or two of these practices, and as you become more comfortable, weave in more techniques. Whether you’re a busy professional or a mom with limited time, you can find moments throughout your day to practice these calming exercises.
You deserve peace. Let these tools help you get there. 🌿