Exercises To Calm Anxious Thoughts
Anxiety. Don’t. Play. Tell that B to be cool.
Anxiety has our parasympathetic system in overdrive, we can feel like tires spinning deeper and deeper into mud. Without a way to calm it down, our brains lock down our ability to problem-solve our way out of the anxiety-inducing issue in a calm, rational manner. Whether today’s dilemma is big or small, we need self-soothing exercises to help chill out our parasympathetic response from spiralling into a place where we lose control of our own ability to tackle it either alone or seek advice. Below are methods statistically shown to make your anxiety be like the Fonze:
LAUGHTER - Find a local comedy club, watch your favorite comedy film, or share some dad jokes with a loved one to get a quick hit of dopamine.
BREATHING TECHNIQUES - Try Kate Winslet’s deep-diving breathing exercises, guided meditation, or even your favorite mantra (verse from a religious text, line from an impactful poem, etc.) It literally slows your heart rate and lowers your blood pressure.
ENERGY BURN-OFF - Many people report tense body feelings during an anxiety attack. Do some quick yoga, go for a quick walk with a pet, or try 5 minutes of an intense workout for the endorphin boost.
RELAXATION - Key after physical exertion, help stimulate your vagus nerve after with a warm blanket or a sauna, a simple or deep massage, or a quick lie down.
CRYING/CONNECTION - Known to release oxytocin, having a good cry or just being with a trusted mentor/friend/loved one helps you get your anxiety back in check.
SALIVATION - Sounds odd, but anxiety gives you dry mouth. Trick your body’s response system by grabbing a sour candy, having a salty snack, or looking at pictures of the spiciest thing you can think of!
SHARING A MEAL - Meaningful or comforting environments with people you have build trust with provides comfort, distraction, and some times social support with daily stressors.
GROUNDING - Whether getting some fresh air and vitamin D soothes you, re-engaging in a regular activity or daily routine, or focusing in the present moment on one task at a time, simplifying often helps people tune out the noise of an anxiety attack.
If you have any questions or wish to learn more, this video is a great reference point:
