Exercises To Calm Your Anxious Thoughts
7 Simple Exercises to Calm an Anxious Mind
Anxiety can feel like a runaway train—fast thoughts, racing heart, and a brain stuck in “what if” mode. It’s exhausting, overwhelming, and often invisible to the outside world.
The good news? You don’t have to stay stuck there. With a few simple tools, you can begin to regain control, even in the middle of a spiral.
Here are seven gentle, research-backed exercises you can use anytime to calm your anxious mind and reconnect with the present moment.
1. The 5-4-3-2-1 Grounding Technique
This is a classic grounding exercise that helps anchor you in the now.
🖐️ Name:
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
This brings your focus away from anxious thoughts and back into your body and environment.
2. Box Breathing (Also Known as Square Breathing)
A favorite among first responders and athletes, this simple breathing technique helps regulate your nervous system.
Try this:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 1–2 minutes
It’s like hitting the reset button for your mind and body.
3. Progressive Muscle Relaxation
Anxiety can make your body feel tense or clenched without you even realizing it.
Progressive muscle relaxation involves tensing and then slowly releasing muscle groups one at a time.
Try this:
Start at your feet, scrunch your toes tightly, then release.
Work your way up—calves, thighs, hands, shoulders, jaw, etc.
Breathe deeply as you let go of each area of tension.
This brings awareness to your body and signals to your brain: you’re safe now.
4. “Name It to Tame It”
Sometimes just naming the emotion can calm it.
Try saying to yourself:
"This is anxiety."
"I’m feeling overwhelmed right now."
When you label your emotion, your brain can move from reactivity (amygdala) to processing (prefrontal cortex), giving you more control.
5. Journaling the Storm
Dump your thoughts onto paper—no filter, no structure needed. Just let the anxious mind speak freely.
Write down:
What you’re feeling
What you’re afraid might happen
What you know to be true
It’s not about fixing the thoughts—just releasing them so they don’t stay trapped in your head.
6. The “Safe Place” Visualization
Close your eyes and imagine a place where you feel completely safe and calm. It could be a real memory or a made-up sanctuary.
Focus on:
The sights (colors, shapes)
The sounds (wind, water, birds)
The smells (ocean air, fresh grass)
The feeling of safety and peace in your body
Let yourself rest there for a few moments. Visualization can be a powerful tool to shift anxious energy.
7. Movement: Shake It Out or Walk It Off
Anxiety is often stored as physical energy. Moving your body can help release that tension.
Try:
A brisk walk
Gentle stretching or yoga
Shaking out your hands, arms, and legs for 30 seconds (yes, really—it works!)
Movement can regulate stress hormones and help you feel more grounded.
Final Thoughts
You don’t have to stop anxiety completely to find relief. These small exercises can help shift the intensity, bring you back to your body, and remind you: you’re not powerless here.
And if anxiety feels too big to handle on your own—that’s okay too.
You Don’t Have to Do This Alone
At The Psychological Pause, we help individuals build practical tools to manage anxiety, feel more in control, and reconnect with peace of mind. Whether you need support in the moment or long-term healing, we’re here for you.
Reach out to schedule a session or learn more