Exercises To Calm Your Anxious Thoughts

Anxiety can sometimes feel overwhelming, but there are effective ways to manage it. As a General Practitioner, I often recommend a combination of physical and mental exercises to my patients experiencing anxious thoughts. Here are some strategies that may help you calm your mind.

Deep Breathing

This simple yet powerful technique can be done anywhere, anytime you feel anxiety creeping in. Deep breathing can help slow your heart rate and promote feelings of calm and control. Sit comfortably, inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat this for a few minutes.

Progressive Muscle Relaxation

This exercise involves tensing and then releasing each muscle group in your body, starting from your toes and working your way up to your head. As you release the tension from each muscle group, you might find your anxious thoughts also start to dissipate.

Mindful Walking

Take a walk and focus on the sensory experiences around you—the sound of your footsteps, the feel of the wind against your skin, the sights in your surroundings. This practice can help ground you in the present moment, reducing anxious thoughts about the past or future.

Yoga and Meditation

The combination of physical postures, breathing exercises, and meditation in yoga can help soothe the mind and the body. You don't have to be a yoga expert—a few simple poses and breathing exercises can help. There are plenty of online resources or apps that offer guided sessions for beginners.

Guided Imagery

In this exercise, you visualize a peaceful place or situation. Close your eyes, relax, and imagine yourself in a serene place—it could be a beach, a forest, or a favorite childhood spot. Concentrate on the details—the sounds, the smells, the temperature. This can promote relaxation and help distract from anxious thoughts.

Aerobic Exercise

Physical activity like jogging, cycling, or even a brisk walk can help reduce anxiety. Exercise prompts the release of endorphins, your body's natural mood boosters, while also providing a healthy distraction from rumination.

Get Help If things get too much

Remember, these are exercises to help manage your anxious thoughts, not to eliminate them. Anxiety is a normal part of life and can sometimes serve as a necessary alert system. But if your anxiety becomes overwhelming or disruptive, it's important to seek help from a healthcare professional.

This is a guideline, and individual results might vary. Always consult with your healthcare provider before starting any new exercise routine or mental health practice.