Exercises To Calm Your Anxious Thoughts

3 Simple Exercises to Calm Anxious Thoughts

Anxiety has a way of spiraling. One worrisome thought leads to another, and before you know it, your mind is racing. When that happens, it can help to pause and give your brain something different to focus on - something grounding, soothing, and just mindful enough to slow the spin.

Here are three quick exercises you can try anytime anxiety starts to take hold:

1. 5-4-3-2-1 Grounding

This classic technique anchors you in the present moment through 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

You don’t have to do it perfectly. Even just naming a few details around you can interrupt looping thoughts.

2. The Hand on Heart Pause

Place one hand gently on your chest and take a slow, full breath. Feel the rise and fall. Then say silently to yourself:

“In this moment, I am safe. I can come back to myself.”

This simple gesture of self-soothing activates your parasympathetic nervous system, the part responsible for calm and regulation.

3. Ask Your Brain a Better Question

If you catch yourself ruminating or asking questions that spur more anxious thoughts, here’s a helpful alternative:

“What do I need to feel just a little more settled?”

Often, a small answer will surface, a sip of water, a stretch, a name you want to text. Let your body guide you. The goal isn’t to fix the anxiety, but to meet yourself with care.

Remember:

Anxious thoughts don’t mean you’re unsafe. They’re often echoes of fears or protective patterns. With practice, you can learn to step back, listen gently, and find your footing again.