Exercises To Tackle Anxious Thoughts
Six Strategies To Reduce Anxiety.
It’s normal to feel anxious from time to time. Anxiety can feel overwhelming, making it difficult to focus, relax, or even sleep. But there are ways to tackle those racing thoughts and bring yourself back to a less overwhelming state. Here are some effective exercises you can try when you notice anxiety starts to take over. Start by picking one and test it out next time you feel anxious.
Deep breathing
Deep breathing is one of the simplest and most effective ways to calm anxious thoughts. When anxiety strikes, your sympathetic nervous system is activated, which causes your breathing to become shallow and rapid. By focusing on slow, deep breaths, you can activate your body's parasympathetic nervous system which can help you relax.
How to Do It: Inhale slowly through your nose, counting to four. Hold your breath for a count of four, then exhale slowly through your mouth for a count of six. Repeat this cycle for a few minutes, focusing on the sensation of your breath filling and leaving your lungs.
Progressive Muscle Relaxation (PMR)
Anxiety often causes physical tension, which can in turn worsen anxious thoughts. Progressive Muscle Relaxation (PMR) helps to release this tension, as our muscles relax this can have a calming effect on our mood.
How to Do It: Start by sitting or lying down in a comfortable position. Beginning with your feet, tense the muscles as tightly as you can for five seconds, then slowly release. Move up your body, tensing and relaxing each muscle group—calves, thighs, abdomen, chest, arms, and face. As you relax each area, focus on the difference between tension and relaxation.
Grounding techniques
When your mind is spinning with anxious thoughts, grounding techniques can help bring you back to the present moment. These exercises use your senses to anchor you in the here and now.
How to Do It: One popular grounding technique is the "5-4-3-2-1" exercise. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Exercise
Engaging in exercise, especially mind-body exercise such as yoga or tai chi, is a powerful way to relieve anxiety, boost your mood and even help you think more clearly. Regular exercise not only helps improve your mental health in the moment but also builds resilience to stress over time. Personally, this is my go-to strategy when I feel anxious because it has lots of other mental and physical health benefits!
How to Do It: Find an activity you enjoy, whether it’s walking, jogging, swimming, or yoga. Even a short, 10-minute walk can make a difference in how you feel.
Mindfulness
Mindfulness involves observing your thoughts without judgment and staying present in the moment. Regular mindfulness meditation can help you become more aware of your anxious thoughts and less reactive to them.
How to Do It: Focus on your breath, noticing the sensation of air entering and leaving your body. When your mind starts to wander (and it will), gently bring your focus back to your breath. Even a few minutes of mindfulness each day can make a significant difference in managing anxiety. To learn more, check out our previous blog about mindfulness.
Journaling
Writing down your thoughts can be a powerful way to manage anxiety. Journaling allows you to express your feelings and gain insight into what’s triggering your anxiety.
How to Do It: Set aside time each day to write in a journal. Don’t worry about grammar or structure—just let your thoughts flow. I usually pair journaling with going out to my local café for a coffee or tea. While I wait for my drink to arrive, I spend the time journaling. I often start with the phrase “I wonder…” and free-write until my drink arrives. Piggy backing a new habit with an old habit in this way is an effective technique for behaviour change.
If you’re looking for more support in managing anxiety, consider joining one of our online programs at SisterTalk, where we provide evidence-based treatment and community support for women who experience anxiety or depression.
