Exercises To Calm Your Anxious Thoughts

Deep Breathing Exercises.

Let's talk about deep breathing—it's like a superhero move for handling emotions. Not only is it super effective, but it's also your undercover, go-to move that you can pull off anywhere, anytime.

Here's the drill: Get comfy, place one hand on your belly, and take a deep breath in through your nose. Make it deep enough so that your hand on your belly rises. Hold that refreshing air in your lungs for a moment, and then let it out slowly through your mouth, like you're gently blowing through a straw. Now, here's the trick—take it slow: Inhale for a count of 4, pause for 4, and exhale for 6. Give it a shot for 3 to 5 minutes. It's your mini relaxation retreat.

Unwinding with Progressive Muscle Relaxation

Find a cozy spot, whether you're sitting back or lying down. Now, for each body part listed below, we're going to give those muscles a little workout—tense them up, but not too hard. Hold that tension for 10 seconds, really feel it out. Then, let it all go, and notice how that sweet relaxation vibe kicks in.

Shoulders: Lift 'em up and squeeze, then let them gently drop.

Feet: Curl your toes into your feet, then let them loosen up.

Face: Scrunch up your face, then let your features relax.

Full Body: Squeeze everything tight, then let it all go.

It's like a little self-hug for your muscles!

Give it a try, and let the relaxation roll in.

Tackling irrational Thoughts

Sometimes, anxiety gets fueled by thoughts that might not make much sense. Like those times when you think, "something bad will happen" or "I will make a mistake" without much evidence. Even though they lack proof, these thoughts still manage to influence how you feel. But by taking a closer look at the evidence and challenging these thoughts, you can dial down that anxiety. Is my thought grounded in facts or just feelings?""How would my best friend view this situation?" "Even if my fear does come true, will it still matter in a week? A month? A year?"

Author: TherapistAid LLC