Exercises To Calm Your Anxious Thoughts

Take a moment and relax.

Anxiety can sometimes feel overwhelming, but the good news is that there are simple exercises you can do to regain control and find calm. Here are five effective techniques to help ease anxious thoughts:

1. Deep Breathing

Deep breathing is one of the quickest ways to soothe your mind. Try this:

• Inhale deeply through your nose for 4 counts.

• Hold your breath for 4 counts.

• Exhale slowly through your mouth for 6 counts. Repeat this cycle for a few minutes. Deep breathing activates your parasympathetic nervous system, which helps reduce anxiety.

2. Grounding Exercise (5-4-3-2-1 Technique)

When anxiety pulls you into a spiral, grounding can bring you back to the present. Identify:

• 5 things you can see,

• 4 things you can touch,

• 3 things you can hear,

• 2 things you can smell,

• 1 thing you can taste. This exercise shifts your focus from your thoughts to your surroundings, helping to anchor you in the moment.

3. Journaling Your Thoughts

Writing down your anxious thoughts can help you process and release them. Try setting a timer for 10 minutes and write whatever comes to mind, without judgment. When you're done, you may feel lighter and more in control.

4. Worry Time (my all time favorite)

"Worry time" is a technique designed to help manage anxiety by setting aside a specific time each day to focus on your worries. Instead of allowing anxious thoughts to consume your day, you designate 15-30 minutes—preferably in the evening—to fully engage with your concerns. During this time, you can write down your worries, evaluate what’s in your control, and let go of what isn’t. Afterward, you return to your day with a sense of closure, knowing that any new worries can wait until the next scheduled session. This practice helps reduce anxiety by creating boundaries for your thoughts.

Anxiety doesn't have to dominate your day. These exercises are tools to help you reconnect with yourself and cultivate a sense of peace, one step at a time. Try integrating one or two into your routine and notice how they work for you.