Exercises To Calm Your Anxious Thoughts
When your mind is racing, these simple techniques can help you slow down, refocus, and feel more at ease.
Anxious thoughts can feel overwhelming, like a mental loop you just can’t turn off. Whether they’re tied to a specific worry or just seem to appear out of nowhere, the good news is that you don’t have to stay stuck in that anxious headspace. With the right tools, you can learn to interrupt those spirals and bring your mind back to the present.
Here are five quick, therapist-approved exercises that can help you feel more grounded and in control when anxiety starts to rise.
1. The 5-4-3-2-1 Grounding Technique
This sensory exercise brings your focus out of your head and into your body.
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
By tuning into your surroundings, you shift attention away from anxious thoughts and toward what’s real and immediate.
2. Box Breathing
Used by athletes and first responders, box breathing helps calm your nervous system.
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for a few minutes. This rhythm regulates your breath and signals to your brain that you’re safe.
3. Write It Out
Sometimes the most effective way to manage anxious thoughts is to get them out of your head. Take a few minutes to jot down what you're thinking. Don’t worry about grammar—just let it out. Naming your fears on paper can reduce their power and help you identify what’s within your control.
4. Affirmations or Reassuring Statements
Counter anxious thoughts with calm truths. Try repeating phrases like:
“This feeling is temporary.”
“I am safe right now.”
“I’ve handled hard things before; I can do it again.”
Speaking gently to yourself can reframe your thinking and reduce emotional intensity.
5. Movement or Stretching
Anxiety often shows up in the body. A short walk, gentle yoga, or even stretching your arms and shoulders can release tension and shift your focus. Movement helps burn off excess adrenaline and grounds you in the present moment.
You’re Not Alone
Managing anxiety takes practice, but even the smallest steps can make a big difference. These exercises are tools—not cures—but they can help you regain a sense of calm when your thoughts feel too loud. And if you find that anxiety is interfering with your daily life, it’s okay to reach out for support. You're not alone, and help is available.
