Exercises To Calm Your Anxious Thoughts

Anxiety, again?!

When we are anxious it is hard to slow down and remember what to do. Here are some mini relaxation breaks SAMHSA recommends using when anxiety gets the best of you.

1 minute: Place your hand below your navel and feel your belly rise and fall as you breathe in and out.

Breathe in.

Pause for a count of three.

Breathe out.

Pause for a count of three.

Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

2 minutes: Count backward slowly from 10 to 0. With each number take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself.

Breathe out slowly.

On your next breath, say “nine” and so on.

If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed.

If not, go through the exercise again.

3 minutes: While sitting, take a break from whatever you’re doing and check your body for tension.  Relax your facial muscles and allow your jaw to open slightly.  

Let your shoulders drop.  

Let your arms fall to your sides.  

Allow your hands to loosen so there are spaces between your fingers.  

Uncross your legs or ankles.  

Feel your thighs sink into your chair, letting your legs fall comfortably apart.  

Feel your shins and calves become heavier and your feet grow roots into the floor.

 Now breathe in slowly and breathe out slowly.

For more relaxation techniques and other solutions to control stress, check out the Special Health Report from Harvard Medical School, Stress Management: Approaches for preventing and reducing stress.