5 Ways to Calm Anxious Thoughts
Anxiety can feel like a constant buzz in the back of your mind, pulling your attention in different directions and making it hard to focus. You may feel overwhelmed by racing thoughts or uncertainty about what’s next. It’s not easy, but it is possible to regain control. Here are five ideas you can utilize to calm your anxious thoughts.
1. Ground Yourself with Simple Sensory Techniques
When anxiety strikes, your mind can feel like it's spinning out of control. A quick way to redirect your focus is through grounding techniques that engage your senses. These methods help you stay present and shift your attention away from anxiety-provoking thoughts. Try the 5-4-3-2-1 technique by recognizing:
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
This interrupts the anxiety spiral, helping your brain focus on something tangible instead of abstract worries. Grounding is especially helpful because it requires no special tools or preparation—you can do it anywhere, anytime.
2. Scheduled Worrying
One reason we feel overwhelmed by anxiety is that we try to push our worries away and ignore them. Instead, give yourself permission to worry—just not all the time. Schedule a set time during the day, 10-15 minutes, to focus entirely on your anxious thoughts. During this time, let yourself explore your worries fully. Write them down, say them out loud, or think them through.
The key is that once the time is up, you move on to something else. Your brain learns that worrying isn’t something it has to do all the time. This simple practice, called scheduled worry, helps you manage anxiety without letting it dominate your day.
3. Movement Breaks to Reboot Your Mind
Physical activity doesn’t just benefit your body—it can help reset your brain. Exercise increases the production of endorphins, chemicals that boost your mood and help reduce anxiety. But you don’t need to hit the gym for hours to feel the benefit. Getting active for any amount of time allows you to release pent-up energy and gives your brain something else to focus on.
4. Use Visualization to Create a Calm Mental Space
Visualization is another technique that can be powerful in calming anxiety. Start by closing your eyes and taking a deep breath. Then, picture a place that makes you feel calm. It could be your grandma's house or imagining a vacation you've been on. Imagine the sounds, smells, and textures of this place. You may even want to play calming sounds as you practice to enhance the experience.
This is not just about imagining a relaxing place—it’s about mentally creating a calm space that you can "visit" whenever you need to. Over time, your brain will begin to associate this mental space with calmness, making it easier to tap into whenever needed.
5. Practice Mindful Breathing for Quick Anxiety Relief
Mindful breathing is one of the quickest and most effective ways to ease anxiety. When we’re anxious, our breathing tends to become shallow and fast. Mindful breathing encourages slow, deep breaths, which signals to your body that it’s time to relax. One simple technique is called box breathing:
Breathe in for a count of 4.
Hold the breath for a count of 4.
Exhale for a count of 4.
Hold the exhale for a count of 4.
Repeat this cycle a few times. This technique is effective because it doesn’t require any special equipment or a lot of time. You can practice it anywhere—at home, in your car, or even at work—whenever you need to reset.
Conclusion
Anxiety is difficult, but with the right tools, it’s possible to manage those anxious thoughts. The methods in this article are not about eliminating anxiety entirely, but rather about making it easier to manage and quiet down the noise when it feels overwhelming. If you're in the market for an anxiety therapist to help teach you more about anxiety management strategies, I can help. Together, we can practice these tools to get your anxiety under control!