Exercises To Calm Your Anxious Thoughts
Anxiety is like that annoying friend who shows up uninvited, overstays their welcome, and talks your ear off about all the worst-case scenarios. You know they mean well, but sometimes you just wish they would leave you alone.
If you’re dealing with anxiety, you’re not alone. Millions of people around the world struggle with anxiety, especially those who have chronic conditions, such as CFS, migraines, or fibromyalgia. These conditions can make you more prone to anxiety, as they affect your energy, mood, and pain levels. There are lots of studies that show anxiety exacerbates these conditions, so, that’s a fun chicken and egg situation.
But don’t worry, there are ways to cope with anxiety and calm your mind. In this blog post, we’ll share some exercises that can help you reduce your anxiety and improve your well-being. These exercises are easy, fun, and effective. You can do them anytime, anywhere, and with anyone. All you need is a little bit of time, a sense of humor, and a willingness to try something new.
Exercise 1: Laugh Out Loud
Laughter is the best medicine, as they say. And it’s true. Laughter can lower your stress hormones, boost your immune system, relax your muscles, and improve your mood. Laughter can also help you cope with anxiety, as it can distract you from your worries, put things in perspective, and make you feel more connected to others.
So how can you laugh more? Here are some ideas:
Watch a funny movie, show, or video. You can find plenty of comedy options on Netflix, YouTube, or TikTok.
Read a funny book, magazine, or blog. You can check out some humorous authors, such as David Sedaris, Tina Fey, or Mindy Kaling.
Listen to a funny podcast, audiobook, or song. You can browse some comedy podcasts, such as Conan O’Brien Needs a Friend, My Dad Wrote a Porno, or Wait Wait… Don’t Tell Me!
Play a funny game, app, or prank. You can try some hilarious games, such as Cards Against Humanity, Heads Up, or Jackbox Party Pack.
Hang out with funny people, animals, or objects. You can call a friend who makes you laugh, cuddle with a pet who does silly things, or wear a T-shirt that has a witty slogan.
Exercise 2: Breathe Deeply
Breathing is something we do all the time, without even thinking about it. But did you know that breathing can also affect your anxiety levels? When you’re anxious, you tend to breathe faster, shallower, and more irregularly. This can make you feel more tense, nervous, and panicky. On the other hand, when you breathe slower, deeper, and more regularly, you can calm your nervous system, lower your heart rate, and relax your body and mind.
So how can you breathe better? Here are some steps:
Find a comfortable and quiet place where you won’t be disturbed. You can sit, stand, or lie down, as long as your posture is relaxed and your spine is straight.
Place one hand on your chest and the other on your belly. Notice how your hands move as you breathe. Ideally, your belly should move more than your chest, as this means you’re breathing from your diaphragm, not your chest.
Inhale slowly and deeply through your nose, filling your lungs with air. Feel your belly expand as you breathe in. Count to four as you inhale.
Exhale slowly and completely through your mouth, emptying your lungs of air. Feel your belly contract as you breathe out. Count to four as you exhale.
Repeat this cycle for at least five minutes, or until you feel more relaxed. Try to keep your breathing smooth, steady, and even. Don’t force or hold your breath. Just let it flow naturally.
Exercise 3: Move Your Body
Movement is another thing we do all the time, without even thinking about it. But did you know that movement can also affect your anxiety levels? When you’re anxious, you tend to feel stiff, tense, and restless. You might have excess energy, or feel drained and sluggish. Either way, moving your body can help you release your anxiety, improve your circulation, and boost your mood.
So how can you move more? Here are some ideas:
Do some aerobic exercise, such as walking, jogging, cycling, or swimming. Aerobic exercise can increase your endorphins, the feel-good chemicals in your brain. It can also help you burn off some calories, improve your fitness, and clear your mind.
Do some strength training, such as lifting weights, doing push-ups, or using resistance bands. Strength training can build your muscles, bones, and confidence. It can also help you feel stronger, more capable, and more resilient.
Do some stretching, yoga, or pilates. Stretching can loosen your muscles, joints, and fascia. It can also help you improve your flexibility, posture, and balance. Yoga and pilates can also enhance your breathing, concentration, and relaxation.
Do some dancing, martial arts, or sports. Dancing can express your emotions, creativity, and personality. It can also help you have fun, connect with others, and enjoy the music. Martial arts can teach you self-defense, discipline, and respect. It can also help you feel empowered, calm, and focused. Sports can challenge your skills, teamwork, and competitiveness. It can also help you have fun, connect with others, and enjoy the game.
Exercise 4: Take a Mindful Walk
Walking is one of the best exercises you can do for your physical and mental health. It can improve your circulation, metabolism, and immunity. It can also reduce your stress, anxiety, and depression.
But walking can be even more beneficial if you do it mindfully. Mindful walking is walking with awareness, intention, and appreciation. It’s not just about moving your legs, but also about engaging your mind, heart, and soul.
So how can you take a mindful walk? Here are some steps:
Find a safe and pleasant place to walk. It can be a park, a trail, a street, or anywhere you like. Make sure you have enough time and space to walk without rushing or interrupting.
Set an intention for your walk. It can be anything you want, such as relaxing, energizing, or exploring. You can also dedicate your walk to someone or something you care about, such as a loved one, a cause, or a goal.
Start walking at a comfortable pace. Pay attention to your posture, your steps, and your surroundings. Notice how your body feels, how your feet touch the ground, and how your breath flows. Notice the sights, sounds, smells, and sensations around you. Notice the people, animals, plants, and objects you encounter. Notice your thoughts, feelings, and emotions as they arise and pass.
Be curious, open, and grateful for your walk. Don’t judge yourself, your walk, or your environment. Don’t worry about the past, the future, or anything else. Just be in the moment, and enjoy the experience. If you get distracted, gently bring your attention back to your walk.
End your walk with a smile, a stretch, or a hug. Thank yourself for taking the time to walk, and thank your walk for giving you the opportunity to be mindful. You can also share your walk with someone else, or write about it in a journal.
Exercise 5: Challenge Your Thoughts
Thoughts are another thing we have all the time, without even noticing them. But did you know that thoughts can also affect your anxiety levels? When you’re anxious, you tend to have negative, irrational, and distorted thoughts. You might think that something bad will happen, that you can’t cope, or that you’re not good enough. These thoughts can make you feel more anxious, and create a vicious cycle.
So how can you challenge your thoughts? Here are some steps:
Identify your anxious thoughts. Write them down on a piece of paper, or say them out loud. Be specific and honest. For example, you might think, “I’m going to fail this exam”, “I’m going to embarrass myself at this party”, or “I’m going to get sick from this virus”.
Evaluate your anxious thoughts. Ask yourself some questions, such as: Is this thought based on facts or feelings? Is this thought realistic or exaggerated? Is this thought helpful or harmful? What evidence do I have to support or refute this thought? For example, you might realize that your thought is based on feelings, not facts; that your thought is exaggerated, not realistic; that your thought is harmful, not helpful; and that you have no evidence to support your thought, but plenty to refute it.
Replace your anxious thoughts. Come up with some alternative, positive, and rational thoughts. Use words such as “maybe”, “sometimes”, or “could”, instead of “always”, “never”, or “should”. For example, you might replace your thought with, “Maybe I’ll do well on this exam”, “Sometimes I have fun at parties”, or “I could take precautions to avoid getting sick”.
Exercise 6: Write It Down
Writing is a powerful tool for expressing yourself, exploring yourself, and healing yourself. Writing can help you cope with anxiety, as it can help you release your emotions, organize your thoughts, and gain new insights.
But writing doesn’t have to be boring, formal, or stressful. Writing can be fun, creative, and liberating. You can write whatever you want, however you want, and whenever you want. You can write for yourself, or for others. You can write to vent, to reflect, or to inspire.
So how can you write it down? Here are some ideas:
Write a journal. A journal is a personal and private space where you can write about anything that matters to you. You can write about your feelings, your experiences, your dreams, your goals, your challenges, your successes, and anything else that comes to your mind. You can write daily, weekly, or whenever you feel like it. You can write in sentences, paragraphs, bullet points, or doodles. You can write with a pen, a keyboard, or a voice recorder. The only rule is to be honest, authentic, and expressive.
Write a letter. A letter is a personal and intimate way to communicate with someone else. You can write a letter to someone you know, someone you don’t know, someone you love, someone you hate, someone who is alive, someone who is dead, or someone who is imaginary. You can write a letter to say thank you, sorry, I love you, I miss you, I forgive you, or anything else you want to say. You can write a letter and send it, or write a letter and keep it. The only rule is to be respectful, sincere, and compassionate.
Write a story. A story is a creative and imaginative way to express yourself and explore your world. You can write a story about yourself, someone else, or something else. You can write a story that is true, false, or somewhere in between. You can write a story that is funny, sad, scary, or anything else you want it to be. You can write a story and share it, or write a story and keep it. The only rule is to be original, adventurous, and playful.
Exercise 7: Focus On The Present
The present is another thing we have all the time, but often ignore. But did you know that the present can also affect your anxiety levels? When you’re anxious, you tend to focus on the past or the future. You might regret something you did or didn’t do, or worry about something that might or might not happen. These thoughts can make you feel more anxious, and miss out on the present.
So how can you focus on the present? Here are some tips:
Use your senses. Pay attention to what you can see, hear, smell, taste, and touch in the present moment. Notice the colors, shapes, sounds, scents, flavors, and textures around you. Appreciate the beauty, variety, and richness of life.
Use your breath. Pay attention to your breathing in the present moment. Notice how your chest and belly rise and fall as you inhale and exhale. Feel the air entering and leaving your nostrils and mouth. Appreciate the rhythm, flow, and vitality of your breath.
Use your body. Pay attention to your body in the present moment. Notice how your muscles, bones, and organs work together to support your movement and function. Feel the sensations, emotions, and impulses in your body. Appreciate the strength, health, and wisdom of your body.
Use your mind. Pay attention to your mind in the present moment. Notice how your thoughts, feelings, and memories come and go like clouds in the sky. Observe them without judging, resisting, or attaching to them. Appreciate the clarity, creativity, and curiosity of your mind.
Exercise 8: Do Something You Love
One of the best ways to calm your anxious thoughts is to do something you love. Doing something you love can make you happy, fulfilled, and satisfied. It can also distract you from your worries, boost your self-esteem, and enhance your skills.
But doing something you love doesn’t have to be complicated, expensive, or time-consuming. Doing something you love can be simple, cheap, and quick. You can do something you love alone, or with others. You can do something you love indoors, or outdoors. You can do something you love for fun, or for work.
So how can you do something you love? Here are some examples:
Do something artistic. You can draw, paint, sculpt, collage, or photograph. You can sing, play, compose, or listen to music. You can dance, act, improvise, or watch a performance. You can write, read, recite, or listen to a poem, a story, or a book.
Do something physical. You can run, bike, swim, or hike. You can play, watch, or coach a sport. You can lift, stretch, or balance. You can do yoga, pilates, or tai chi.
Do something intellectual. You can learn, teach, or research something new. You can solve, create, or invent a puzzle, a game, or a gadget. You can debate, discuss, or argue a topic, an issue, or a question. You can watch, listen, or read a documentary, a podcast, or a magazine.
Do something spiritual. You can meditate, pray, or chant. You can attend, volunteer, or donate to a service, a charity, or a cause. You can practice, observe, or celebrate a ritual, a tradition, or a holiday. You can connect, share, or appreciate with nature, yourself, or a higher power.
Exercise 9: Be Kind to Yourself
Last but not least, one of the most effective exercises to calm your anxious thoughts is to be kind to yourself. Being kind to yourself means treating yourself with respect, compassion, and care. It means acknowledging your strengths, accepting your weaknesses, and forgiving your mistakes. It means supporting your needs, honouring your values, and pursuing your passions
