Exercise to calm your anxious thoughts 💭

Anxiety is a normal and natural emotion that everyone experiences from time to time. However, when anxiety becomes chronic and interferes with daily life, it can be overwhelming and exhausting. If you struggle with anxious thoughts, there are several exercises you can try to help calm your mind and reduce your anxiety levels.

Deep breathing: Deep breathing is a simple and effective way to relax and calm your anxious thoughts. When you feel anxious, your breathing tends to become shallow and rapid. Taking slow, deep breaths can help activate your body's relaxation response and reduce feelings of anxiety. To practice deep breathing, find a comfortable seated position, close your eyes, and take slow, deep breaths in through your nose and out through your mouth. Try to breathe in for a count of four, hold your breath for a count of four, and then exhale for a count of four.

Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body to help you relax and reduce anxiety. To practice this technique, start by sitting or lying down in a comfortable position. Close your eyes and focus on your breath. Starting with your feet, tense the muscles as tightly as you can for a few seconds, and then slowly release the tension and allow the muscles to relax. Work your way up through each muscle group in your body, tensing and relaxing each one as you go.

Meditation: Meditation is a practice that involves focusing your attention on a specific object, thought, or activity to train your mind to be more present and less reactive to thoughts and emotions. There are many different types of meditation, including mindfulness meditation, which involves paying attention to your thoughts and feelings in the present moment without judgment. To practice mindfulness meditation, find a quiet, comfortable place to sit or lie down. Focus your attention on your breath, and when your mind wanders, gently redirect it back to your breath.

Exercise: Exercise is a great way to reduce anxiety and improve your overall well-being. Physical activity helps to reduce stress and anxiety by releasing endorphins, which are chemicals that act as natural painkillers and mood elevators. Exercise also helps to improve sleep, which can be disrupted by anxiety. Aim to get at least 30 minutes of moderate-intensity exercise, such as brisk walking, running, or cycling, at least three times a week.

Write it down: Sometimes, anxious thoughts can feel overwhelming and it can be helpful to write them down to get them out of your head. Writing down your thoughts can help you to better understand your anxiety and identify any patterns or triggers. Try to write for at least 10 minutes a day, and don't worry about grammar or structure. Just let your thoughts flow freely onto the page.

By incorporating these exercises into your daily routine, you can help to calm your anxious thoughts and reduce your anxiety levels. Remember to be patient with yourself, as it may take time to see the full benefits of these techniques. It may also be helpful to seek support from a mental health professional if your anxiety is interfering with your daily life.