Exercises To Calm Your Anxious Thoughts
In our post-pandemic world, it seems like everyone has anxiety because it’s a common mental health issue that affects millions of people worldwide. And we went through a pandemic. Anxiety is this uneasy feeling that sometimes feels like an elephant sitting on your chest and other times it feels a lot like worry or fear. But not everyone who is anxious has an anxiety disorder. Anxious thoughts and feelings stem from things like genetics, stress, and trauma. It’s also a natural response to stress but when anxiety starts to overtake your life, it causes problems. Fear not – I have a few tricks up my sleeve and some exercises to help you calm anxious thoughts.
Breathe In, Breathe Out - Breathing Exercises
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
One of the most effective ways to calm anxious thoughts is also one of the easiest - practice deep breathing exercises. Start by taking slow, deep breaths through your nose and exhale through your mouth. Focus on the sensation of the air moving in and out of your body. How does it feel to you? When you focus on your breathing, the anxious thoughts in your head tend to disappear and it can also help slow your heart rate and reduce feelings of anxiety.
Meditate
Meditation is another powerful tool for reducing anxiety and there are a lot of apps out there to help you learn how to meditate effectively. Start by finding a quiet, peaceful space, and sit comfortably. Then close your eyes and focus on your breath. If your mind starts to wander, gently bring your focus back to your breath. If it helps, imagine you have a baseball bat and when anxious thoughts poke through, hit a home run and knock them out of the park. Even a few minutes of meditation per day can make a significant difference in reducing anxiety.
Move Your Body
Not everyone is great at sitting still long enough to meditate, so try something that gets your body moving. We all know that regular exercise is an important part of maintaining good mental and physical health (duh!) but a lot of us don’t do enough of it to make it count. Try to exercise for 30 minutes every day and mix up what you do to keep it from getting boring. If walking, running, and yoga are too mundane for you, try a dance class, swimming, or a boxing class. Exercise releases endorphins, which can help boost your mood and reduce feelings of anxiety.
Progressive Muscle Relaxation
Ready for an exercise you’ve probably never heard of? Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. Start by tensing the muscles in your feet, then gradually work your way up your body, tensing and then relaxing each muscle group. This can help reduce tension in your body and can help you relax. Once you’re done tensing, try stretching.
Cut Your Caffeine and Alcohol Intake
Don’t come at me - every doctor will tell you the same thing!
Your daily cups of Joe…yes, I said cups… and your nightcap can both contribute to your anxious feelings. I’m not going to tell you to stop drinking coffee or red wine but limit your intake and drink in moderation.
Take Care of Yourself with Self Care
Self care seems to be a catch-all word these days without much meaning. And it can be hard to figure out what self care means because it looks different for every person. And self care is often confused with self comfort (I created an online course on it to take the guesswork out of it for you). But taking care of yourself is essential for managing anxiety. Make sure you’re getting enough sleep, eating a healthy diet, and practicing good hygiene. Engage in activities that you enjoy and that help you relax, such as reading, taking a bath, or listening to music.
Challenge Negative Thoughts
Anxiety is often fueled by negative thoughts and beliefs. Challenge these thoughts by asking yourself if they’re realistic or if there’s evidence to support them. Try reframing how your internal dialogue speaks to you with alternative, more positive thoughts that can help reduce anxiety. So when you hear your inner voice say “you can’t do this”, turn it around and say “I know it’s hard, but I can do it”. Changing your internal narrative can have long-term positive effects.
