Exercises To Calm Your Anxious Thoughts

Reclaim your calm

We all experience anxious thoughts — those racing, looping “what ifs” that keep us stuck in worry. While we can’t always stop them from appearing, we can train our minds and bodies to respond differently. Here are a few simple exercises you can try when your thoughts feel overwhelming.

Box Breathing

Breathe in for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat this cycle several times. Box breathing helps regulate your nervous system and signals to your brain that you are safe.

Grounding With Your Senses

Look around and name: 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This “5-4-3-2-1” method pulls you out of anxious thoughts and into the present moment.

Journaling for Clarity

Write your thoughts down without editing. Seeing your worries on paper often reduces their power and can help you spot patterns. Try ending with one small step you can take today.

Progressive Muscle Relaxation

Tense and release each muscle group in your body, starting from your toes and working up to your shoulders and jaw. This helps release hidden tension that fuels anxiety.

Shift Through Movement

Anxiety often builds when our energy has nowhere to go. Gentle stretching, yoga, or a short walk can break the cycle of rumination and bring relief.

The Takeaway

Anxious thoughts don’t define you — they’re just mental events passing through. By practicing these simple exercises, you create space between yourself and your worries, making it easier to respond with calm and clarity.