Exercises to Calm Your Anxious Thoughts
Find your breath, anchor your thoughts and reclaim your peace.
Conflict can churn up so much emotion and internal turmoil. This can feel really overwhelming. Some simple exercises can help bring a sense of calm and control. Here are a few techniques to quiet your mind when anxious thoughts take over.
1. Deep Breathing
Try the 4-7-8 technique: You simply inhale for up to 4 seconds, hold for up to 7 seconds, and exhale slowly for up to 8 seconds. Manipulating your breathing in this way can help to slow your heart rate and signal your nervous system to relax.
2. Grounding with the 5-4-3-2-1 Method
This is an easy and effective technique for anyone, even kids, and asks you to use your senses to bring yourself back to the present:
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
3. Progressive Muscle Relaxation
This littel exercise brings our awareness to our physical body, like taking a scan of your body. This involves tensing and releasing different muscle groups, starting from your toes and working up all the way to your head. This can really help relieve physical tension and tightness caused by worry and anxiety.
4. Movement and Breathwork
Gentle yoga, walking outside in nature - rain or shine (just dress appropriately), or simply stretching can shift your focus from anxious thoughts to the present moment. Really bring your awareness to notice things around you. You could even try pairing movement with deep breathing for a soothing, calming effect.
5. Mindful Observation
Choose an object (like a candle or a plant) and focus on its colours, textures, and shape. Observing without judgment helps anchor your thoughts and quiet any mental chatter.
The reality is that conflict is inherent in separation or divorce. This can create anxiety within us, which can come and go. These exercises can help you regain control and find inner peace. Try them next time your mind feels overwhelmed and restless!
