Exercises To Calm Your Anxious Thoughts
Exercises To Calm Your Anxious Thoughts
Managing anxious thoughts can be challenging, but certain exercises can help create a sense of calm and clarity. Here are some effective techniques to consider:
1. Deep Breathing
Practising deep breathing can help lower anxiety levels. Try this technique:
Sit or lie down comfortably.
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat this for several minutes, focusing solely on your breath.
2. Grounding Exercise
Grounding exercises can help redirect your focus. A simple approach is the "5-4-3-2-1" technique:
Identify 5 things you can see around you.
Name 4 things you can feel (e.g., the ground under your feet).
Acknowledge 3 things you can hear in your environment.
Recognise 2 things you can smell (or have a scent nearby to identify).
Notice 1 thing you can taste.
3. Mindful Walking
Taking a mindful walk can help you connect with the present moment. To do this:
Find a quiet place to walk, either indoors or outdoors.
Walk at a slower pace and pay attention to each step.
Focus on how your feet touch the ground and the sensations you feel.
Take in your surroundings without rushing, noticing the sights, sounds, and scents.
4. Progressive Muscle Relaxation
This technique involves tensing and relaxing different muscle groups:
Find a quiet and comfortable spot.
Start with your toes; tense them for five seconds, then relax for 15 seconds.
Move up through your body (feet, legs, abdomen, arms, neck, and face) repeating the process.
Acknowledge the feeling of relaxation with each group.
5. Journaling
Expressing your thoughts and feelings through writing can provide relief:
Set aside 10-15 minutes daily to write about your worries, feelings, or anything on your mind.
Focus on expressing your thoughts without judgement.
After writing, reflect on what you've written and consider potential solutions or ways to cope.
6. Nature Connection
Spending time in nature can significantly reduce anxiety levels:
Take a short walk in a park or nature reserve.
Observe the natural environment—look at the trees, listen to the birds, or feel the breeze.
Allow yourself to be present in the moment and appreciate the beauty around you.
7. Guided Imagery
Using guided imagery can help transport your mind to a more peaceful place:
Close your eyes and take a few deep breaths.
Imagine a calm scene, such as a beach or forest.
Visualise yourself in that setting, focusing on what you see, hear, and feel.
Allow this mental escape to soothe your anxious thoughts.
Incorporating these exercises into your daily routine can enhance your ability to manage anxious thoughts. Each individual may find different techniques more effective than others, so it’s beneficial to explore what resonates with you.It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
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