Exercises to Calm Your Anxious Thoughts

I encourage you to explore what works best for you at calming your anxious thoughts.

(1) Open both hands as though you are giving two high fives. Intentionally and mindfully breathe in and out. You will count each finger internally, closing it towards your palms, upon each exhalation. Only count each finger and close it towards your palms upon exhalation. You will find- particularly when anxious- that you will lose count unless you are entirely focused on this one task. Once you have successfully counted ten fingers with ten fingers closed into a fist, begin again counting down from ten.

(2) Box breathing: First, breath in and count to four slowly. Next, hold your breath for four seconds. Third, Slowly exhale through your mouth for four seconds. Repeat until you feel centered.

(3) Guided imagery: Find a quiet place, free from distractions, and get into a comfortable position. Close your eyes or soften your gaze. Begin taking slow, deep breaths. Imagine you are resting by the side of a stream. Take your time imagining the steam and its surroundings. What do your surroundings look like? What can you hear? What physical sensations are arising? Your task is to focus on the steam and when distractions enter your mind, take a moment to notice them without judgement. Once you have observed a thought, place it on a leaf. Place the leaf in the water and watch it float down the stream until it disappears. Spend 10-15 minutes within this mindfulness practice at a time.

(4) Progressive muscle relaxation: Find a quiet place, free from distractions, and get into a comfortable position. Begin taking slow, deep breaths. You are going to tense and squeeze each muscle, holding and pausing, before letting go. You are going to work up from your calf muscles to your knees, to your thigh muscles, your hands, arms, all the way to your face. Spend 10-15 minutes within this exercise.