Exercises To Calm Your Anxious Thoughts
Simple Ways to Tame Your Mind
Anxiety can feel like a runaway train—your thoughts race, your heart speeds up, and before you know it, you’re spiraling. But you don’t have to ride the wave of anxiety.
With a few simple exercises, you can calm your anxious thoughts and find your footing again. The goal isn't to stop thinking entirely, but to change how you relate to your thoughts and get back to the present.
1. The 5-4-3-2-1 Grounding Exercise
This exercise helps you reconnect to the present. Engage your senses:
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
The 5-4-3-2-1 exercise derails the anxious cycle by grounding us in the here-and-now, distracting us from our anxiety!
2. Deep Breathing
When anxiety hits, your breath becomes shallow. Slow it down with this breathing technique:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
A few rounds of this helps activate your body’s relaxation response, calming both your body and mind.
3. Thought-Stopping
When your thoughts start to spiral, mentally say "STOP" or get creative with another word. I personally say, "Put the tools back in the toolbox," meaning "let’s put those anxious thoughts away." Interrupting yourself mentally helps you recognize intrusive thoughts when they occur and redirects your focus to something calming or grounding.
4. Progressive Muscle Relaxation (PMR)
Your body holds tension during anxiety. To release it, start at your toes and work your way up, tensing and relaxing each muscle group for a few seconds. This helps release physical tension and regain a sense of calm.
5. “What’s the Worst That Could Happen?” Exercise
Anxiety often amplifies fears. Challenge those thoughts:
What’s the worst that could happen?
How likely is it?
What can you do about it?
These exercises can’t eliminate anxiety overnight, but with practice, they give you tools to manage it in the moment. The goal is not to fight anxiety, but to create space between you and your anxious thoughts. With consistent effort, you can reclaim control over your mind and move forward with greater calm.