Exercises To Calm Your Anxious Thoughts
Anxiety can feel all-consuming, leaving you caught in a loop of "what ifs" and worst-case scenarios. But the good news is that with the right tools, you can interrupt these patterns and find calm. As a trauma-informed dating, relationship, and alignment coach—and author of the personal development book Feel It. Heal It. Let It Go—I’ve worked with countless clients to help them manage anxious thoughts and regain control over their minds. In this guide, I’ll share practical, effective exercises to help you ground yourself, calm your thoughts, and cultivate a sense of peace.
Why Do We Get Anxious Thoughts?
Anxiety often arises from a mix of past trauma, future uncertainties, and overstimulation in the present moment. These thoughts can feel relentless, draining your energy and making it difficult to focus or find joy.
For those navigating relationships, anxious thoughts can show up as:
Overthinking conversations or actions: “Did I say the wrong thing?”
Fear of rejection: “What if they don’t like me?”
Insecurity: “Am I enough for this person?”
When left unchecked, these thoughts can undermine your self-esteem and prevent you from forming healthy connections. But with consistent practice, you can calm the storm and approach life with greater clarity.
5 Powerful Exercises to Calm Your Mind
1. The 5-4-3-2-1 Grounding Technique
Anxiety often pulls us into our heads, but grounding techniques bring us back to the present moment. Try this simple exercise:
Name 5 things you can see around you.
Identify 4 things you can touch.
Notice 3 things you can hear.
Acknowledge 2 things you can smell.
Focus on 1 thing you can taste.
This technique shifts your attention from your anxious thoughts to your immediate surroundings, creating a sense of calm.
2. Box Breathing
Box breathing is a powerful way to regulate your nervous system. It’s simple, portable, and effective:
Inhale deeply for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Pause for 4 seconds.
Repeat this cycle for a few minutes until your body feels more relaxed and your mind quieter.
3. Write It Out
Anxious thoughts thrive when they’re bottled up. Journaling provides an outlet to process them:
Write down your anxious thoughts as they come.
Ask yourself: “Is this thought realistic?” or “What evidence do I have to support it?”
Counter the thought with a positive or rational statement.
End your journaling session by writing three things you’re grateful for to shift your mindset.
4. Tension and Release
When your mind is anxious, your body often feels tense. Use this exercise to release physical tension:
Sit or lie down in a comfortable position.
Start with your feet. Tense the muscles tightly for 5 seconds, then release.
Move up through your body, tensing and releasing each muscle group: legs, abdomen, arms, shoulders, and finally, your face.
This practice not only eases physical tension but also signals to your brain that it’s safe to relax.
5. Affirmations for Calm
Replace negative, anxious thoughts with affirmations that reinforce peace and confidence:
“I am safe in this moment.”
“I release what I cannot control.”
“I am capable of handling whatever comes my way.”
Repeat these affirmations aloud or silently while taking deep breaths to amplify their calming effect.
How I Can Help
As a trauma-informed coach, I specialize in helping clients identify the root causes of their anxiety and implement tools to manage it. Whether your anxious thoughts stem from past relationships, unresolved trauma, or current stressors, I offer personalized strategies to help you regain clarity and confidence. Here’s how working with me can support you:
Personalized Coaching: Tailored techniques to address your unique challenges.
Practical Tools: Exercises and strategies to calm your mind and improve your relationships.
Safe Space: A supportive environment to explore and overcome what’s holding you back.
Through one-on-one sessions, we’ll not only address your anxiety but also work toward alignment in all areas of your life.
Final Thoughts
Managing anxious thoughts is a skill you can cultivate with practice and patience. By grounding yourself, practicing intentional breathing, and reframing negative thoughts, you can create a calmer, more focused mind. If you’re ready to take the next step in overcoming anxiety and aligning with your best self, let’s connect.
Book a free 20-minute vibe check with me today to explore how personalized coaching can help you create a life of peace, confidence, and connection.
