Exercises To Calm Your Anxious Thoughts
Anxiety doesn’t always look like panic—it can show up as racing thoughts, tightness in your chest, trouble sleeping, or feeling stuck in your own mind. The good news? You don’t have to stay in that anxious loop. With a few simple techniques, you can begin to ground yourself and find calm—even in the middle of a stressful day.
At Revive, we work with clients every day who are learning how to manage anxiety in healthier, more effective ways. Below are a few of the same exercises we often recommend in therapy—easy to try, but powerful when practiced consistently.
1. The 5-4-3-2-1 Grounding Exercise
This is a simple yet effective way to bring your mind back to the present moment when anxiety pulls you into “what-if” thinking.
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
Why it works: Anxiety lives in the future. Grounding techniques like this one bring you back to the now, where you have more control.
2. Box Breathing (A.K.A. Square Breathing)
This technique is used by Navy SEALs—and therapists—because it helps calm your nervous system quickly.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 3–5 minutes.
Why it works: It shifts your body out of “fight or flight” and into “rest and digest.”
3. Thought Labeling
Instead of trying to stop your anxious thoughts (which often makes them stronger), try naming what’s happening:
“That’s a fear thought.”
“That’s anxiety trying to protect me.”
“That’s my brain predicting the worst-case scenario.”
Why it works: Labeling creates distance between you and your anxious thoughts. It reminds you: you are not your anxiety.
4. Progressive Muscle Relaxation
Start at your toes and slowly work your way up your body, tensing and releasing each muscle group. Notice the physical difference between tension and relaxation.
Why it works: Anxiety often hides in the body. Releasing muscle tension helps calm your mind, too.
5. Write It Out (Then Let It Go)
Try a 5-minute “brain dump.” Write everything you're anxious about, no filter. Once you're done, read it over—and then rip it up, throw it out, or tuck it away.
Why it works: Getting your worries out of your head and onto paper helps break the cycle of rumination.
When to Seek Extra Support
If you’re finding that anxiety is interfering with your sleep, relationships, focus, or daily functioning, it’s a sign that more support could be helpful.
At Revive, we help clients:
Understand the root of their anxiety
Learn practical, research-backed coping tools
Build healthier thought patterns
Create space for peace, confidence, and clarity
Therapy Can Help You Breathe Easier
You don’t have to manage anxiety on your own. Working with a therapist gives you the tools, guidance, and space to understand what’s really driving your anxious thoughts—and how to move through them with more ease.
Let’s Work Through It Together
🧠 Book a session with Revive →
💬 Have questions first? Contact us—we’re here to help.
Your mind deserves peace. Let us help you get there.