Exercises To Calm Your Anxious Thoughts
Simple, Grounding Tools for Moments of Overwhelm
Anxiety can sneak in quietly or hit like a wave. Whether it’s a racing heart, spiraling thoughts, or that constant “what if” looping in your mind, anxiety can make it hard to feel grounded in the present moment. The good news? There are practical, body-and-mind-based exercises that can help calm your system and bring you back to center.
These exercises don’t require a lot of time, special tools, or even a quiet space. They’re designed to be accessible, intentional, and effective—especially when practiced regularly.
1. 5-4-3-2-1 Grounding Technique
This classic sensory exercise helps redirect anxious thoughts by anchoring you in the present through your five senses.
How to do it:
Name 5 things you can see
Name 4 things you can feel (your feet on the floor, your sweater, etc.)
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste or are thankful for
Why it works:
This exercise gives your anxious brain something structured and physical to focus on, breaking the loop of worry.
2. Box Breathing (4-4-4-4)
Used by athletes and military personnel to calm the nervous system, this technique promotes deep, even breathing.
How to do it:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale slowly for 4 seconds
Hold again for 4 seconds
Repeat 4–6 rounds
Why it works:
Intentional breathing activates the parasympathetic nervous system—your body’s “rest and relax” mode.
3. Name the Thought, Don’t Fight It
When anxiety whispers scary or irrational things, try naming the thought without judging it.
Try this:
“I’m noticing the thought that something bad is going to happen.”
“I’m having the thought that I won’t get through this.”
Why it works:
This is a simple cognitive defusion technique (from ACT therapy) that helps you observe your thoughts instead of fusingwith them.
4. The “Worry Window” Technique
Give yourself a scheduled time each day to worry—then gently set anxious thoughts aside until then.
How to do it:
Pick a daily 10–15 minute “worry window”
Write down your anxious thoughts as they come
Tell your brain: “I’ll get back to this at 6 p.m.”
Why it works:
Anxiety thrives on urgency. This method shows your brain that you’re in control of when—and how much—you engage with worry.
5. Progressive Muscle Relaxation (PMR)
This body-based technique helps release tension stored in muscles during anxious states.
How to do it:
Starting at your toes, tense each muscle group for 5 seconds, then release
Move upward: calves, thighs, stomach, arms, hands, jaw, etc.
Focus on the contrast between tension and relaxation
Why it works:
Releasing physical tension helps tell your brain that you're safe, reducing the feedback loop between body and anxious thoughts.
6. Cold Water or Temperature Shift
When anxiety spikes, a quick temperature shift can “reset” the nervous system.
Try this:
Splash cold water on your face
Hold an ice cube
Step outside in cool air for 1–2 minutes
Why it works:
Temperature changes can activate the vagus nerve, which regulates your body’s stress response.
7. Affirmations That Ground and Empower
Instead of fighting anxiety with forced positivity, try affirmations that acknowledge and soothe.
Examples:
“I can feel anxious and still be okay.”
“This feeling will pass.”
“I’m allowed to slow down.”
Why it works:
Validating your experience while offering comfort can reduce shame, fear, and overwhelm.
Final Thoughts: Be Gentle With Yourself
Anxious thoughts are not a personal failure—they’re a signal. They often show up when we feel uncertain, unsafe, or overstimulated. These exercises aren’t about eliminating anxiety completely, but about giving you tools to manage it with self-compassion and presence.
At AIACG, we use evidence-based approaches like DBT, IFS, and mindfulness to help clients navigate anxiety and build emotional resilience. If you’re struggling, you don’t have to go it alone—we’re here to support you.