Finding Calm: Exercises to Alleviate Anxiety

Feeling anxious can often leave you feeling restless and on edge, but the good news is that there are plenty of exercises to help you channel that energy into something calming. Here’s a friendly guide with some great techniques to help soothe your anxious thoughts:

1. Deep Breathing

Breathing deeply can work wonders for calming your mind.

• How to do it: Find a comfy spot, close your eyes, and take a slow, deep breath in through your nose for a count of 4. Hold it for another count of 4, then gently exhale through your mouth for a count of 4. Repeat this until you start to feel more at ease.

2. Progressive Muscle Relaxation (PMR)

By tensing and relaxing your muscles, you can release built-up physical tension.

• How to do it: Start at your toes and work your way up your body. Tense each muscle group for about 5 seconds, then let go and relax before moving on to the next group.

3. Grounding Technique: 5-4-3-2-1

This technique can help anchor you in the present and keep overwhelming thoughts at bay.

• How to do it: Look around and identify five things you can see, four that you can touch, three sounds you can hear, two things you can smell, and one thing you can taste.

4. Guided Imagery

Visualizing a peaceful place can help your anxiety drift away.

• How to do it: Close your eyes and imagine somewhere serene—a beach, a quiet forest, or any comforting place. Focus on all the little details, like the sounds of waves or the scent of fresh pine.

5. Meditation

Even a few minutes of meditation each day can really help reduce anxiety.

• How to do it: Find a quiet space, get comfortable, and focus on your breathing or a calming mantra. If you’d like guidance, apps like Headspace or Calm have some great resources.

6. Mindful Walking

This is a lovely way to connect with the present moment while staying active.

• How to do it: Take a slow walk and pay attention to how your feet feel as they lift off the ground, the air moving around you, and the sensation of your feet touching the earth.

7. Yoga

Yoga blends movement, breathing, and mindfulness, making it a fantastic practice for calming your mind.

• How to do it: Start with gentle poses like Child's Pose, Cat-Cow, and Downward-Facing Dog. If you’re new to yoga, consider joining a beginner’s class or checking out online tutorials.

8. Journaling

Writing can be a therapeutic outlet for your thoughts and feelings.

• How to do it: Spend a few minutes each day jotting down what’s on your mind—your worries, emotions, or anything that triggers your anxiety. This can help you uncover patterns over time.

9. Aerobic Exercise

Getting your body moving can release those feel-good endorphins that help boost your mood.

• How to do it: Aim for at least 30 minutes of moderate to intense exercise several times a week. Jogging, swimming, or even a dance party in your living room can work wonders!

10. Mantras and Affirmations

Repeating positive phrases can help shift your mindset away from anxious thoughts.

• How to do it: Find a mantra that resonates with you—something like "I am in control" or "This too shall pass." Repeat it to yourself whenever anxiety creeps in.

Remember, everyone’s different, so it might take some experimenting to find what works best for you. If your anxiety continues or feels overwhelming, it’s a great idea to reach out to a therapist or counselor who can help you discover personalized strategies. Feel free to reach out to schedule a free 15-minute consultation ;-)

You’ve got this! 🌟