Exercises To Calm Your Anxious Thoughts
Calm Those Anxious Thoughts
Anxiety is a common problem that many people face, and it can be challenging to manage. One effective way to manage anxiety is through exercises that can help calm anxious thoughts. These exercises can help you develop a sense of mindfulness and become more aware of your thoughts and feelings.
Deep breathing: When you're feeling anxious, taking slow, deep breaths can help you calm down and regulate your breathing. Start by taking a deep breath in through your nose, and then slowly exhale through your mouth. Repeat this several times, and focus on your breath as you inhale and exhale. An effective deep breathing technique is 4-7-8. Find a quiet and comfortable place to sit or lie down. Place the tip of your tongue behind your upper front teeth, touching the roof of your mouth. Keep your tongue in this position throughout the exercise. Close your mouth and inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whooshing sound, for a count of 8. This completes one cycle of the 4-7-8 breath technique. Repeat the cycle three more times for a total of four cycles.
Progressive Muscle Relaxation: This exercise involves tensing and then relaxing each muscle group in your body. Start by tensing your toes and then relax them. Then move up to your feet, legs, and so on until you reach your head. This exercise can help you feel more relaxed and can reduce tension in your body.
Mindfulness meditation: is also a great exercise to calm anxious thoughts. Sit in a quiet place and focus on your breath. As thoughts arise, notice them without judgment and gently return your focus to your breath. You can also use a guided meditation app to help you stay focused. One of my favorite ones is 5-4-3-2-1 grounding technique. This is used to bring you back to the present moment. Find a quiet and comfortable place to sit or stand.
Take a few deep breaths to calm your mind and body.
Look around and notice 5 things you can see. It could be anything, like a tree, a chair, or a painting. Take your time and observe each item closely.
Next, notice 4 things you can feel. It could be the texture of your clothes, the feeling of the ground beneath your feet, or the sensation of the air on your skin.
Then, pay attention to 3 things you can hear. It could be the sound of a bird chirping, the hum of the air conditioner, or the sound of your own breathing.
Notice 2 things you can smell. It could be the scent of a flower, your favorite perfume or cologne, or the aroma of your morning coffee.
Finally, notice 1 thing you can taste. If you have a piece of fruit, a mint, or a piece of chocolate, take a moment to savor the flavor and notice the sensation in your mouth.
Exercise is another effective way to manage anxiety. Exercise can help reduce stress, improve mood, and increase overall well-being. Even a short walk or a few minutes of stretching can help reduce anxious thoughts and feelings.
Positive Affirmations: Affirmations are positive statements that can help shift your focus from negative to positive. Examples of positive affirmations include "I am strong," "I can handle this," and "I am in control." Repeat these affirmations to yourself, and allow them to help you feel more empowered and confident. Put them on post-its around your house, download affirmation apps or practice saying the affirmations to yourself in the mirror.
With practice and consistency, these exercises can become an effective tool to manage anxiety and improve overall mental health. It is best to practice while you are calm and at least 3 times per day. This helps build new habits so that when anxiety hits, you have the skills necessary to navigate the emotions right at that moment. If you need further support, please reach book a session with Mental Health Empowerment, LLC to see how we can help you
