Exercises To Calm Your Anxious Thoughts

Oct 26

Grounding Exercises

Smell something familiar
Spend time with a pet.
Focus on how their fur or texture feels.
5-4-3-2-1
Name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Create a positive statement that is true about you and your situation, contradicting the anxious thought.
Long, audible sighs can help release tension and calm your mind.

Breathing Techniques

Inhale counting down 10-9-8-7-6 —> Exhale counting down 5-4-3-2-1
Continue for at least 5 breaths (or more!)
Counting on the slow inhale 1-2-3-4-5 —> Use word(s) on the slow exhale.
Word(s) examples: “Calm.” “I am Calm.” “I am peaceful.” “I am filled with peace.”
Continue for 10 deep breaths.
Focus on feeling your breath fill your chest as you slowly inhale.
Focus on feeling your breath exit your body as you slowly exhale.
Continue for 10 deep breaths (or 20!)

Physical Activity