How to Calm Anxious Thoughts: 6 Techniques to Reduce Anxiety and Overthinking
When Your Mind Won't Switch Off
Anxiety doesn't always feel like panic. Sometimes it's a mind that simply won't switch off — replaying conversations, worrying about what might happen, questioning decisions or jumping from one concern to another.
While there isn't one technique that works for everyone, there are practical ways to help settle your body, redirect your attention and interrupt an anxious thought cycle. Below are six simple techniques you can try when anxiety or overthinking starts to take over.
1. Breathing Exercises
One of the simplest and most effective ways to manage anxiety is through breathing exercises. Deep, controlled breathing can help calm the mind and body.
How to Do It:
- Find a comfortable seated position or lie down.
- Close your eyes and take a deep breath in through your nose, filling your lungs completely for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Repeat this cycle for five to ten minutes.
This exercise can help activate your body’s relaxation response and reduce feelings of anxiety.
2. Yoga
Yoga combines physical postures, breath control, and meditation, making it an excellent practice for alleviating anxiety. It encourages mindfulness and helps in grounding yourself in the present moment.
Recommended Poses:
- Child's Pose: A restorative pose that promotes relaxation.
- Downward Dog: Helps release tension in the body.
- Savasana (Corpse Pose): Perfect for relaxation at the end of your practice, allowing your body to absorb the benefits.
As you move through the poses, focus on your breath and the sensations in your body.
3. Walking or Jogging
Getting outside for a walk or jog can be incredibly beneficial for your mental health. Physical activity releases endorphins, the body’s natural mood lifters, which can help to combat anxiety.
Tips:
- Aim for at least 20 to 30 minutes of brisk walking or jogging.
- Consider walking in nature or a park, as the natural environment can be particularly soothing.
- Listen to calming music or an engaging podcast to distract from anxious thoughts.
4. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation is an effective technique that involves tensing and then relaxing different muscle groups in the body. This not only promotes relaxation but also helps to increase your awareness of physical sensations.
How to Do It:
- Find a quiet place to sit or lie down comfortably.
- Start with your feet; squeeze the muscles tightly for five seconds, then release and feel the difference.
- Move up through your body, tensing and relaxing each area: calves, thighs, abdomen, arms, shoulders, neck, and face.
- Focus on releasing the tension and breathing deeply as you go.
5. Dance It Out
Dancing can be an incredible way to express yourself while also getting a good workout. It can elevate your mood and release pent-up energy which may contribute to feelings of anxiety.
How to Try It:
- Put on your favorite upbeat playlist and just dance around your living room.
- Don’t worry about how you look; let yourself feel the music and enjoy the movement.
- Set a timer for 15-20 minutes and allow yourself to get lost in the rhythm.
6. Meditation and Mindfulness
Meditation and mindfulness exercises can greatly help in managing anxiety by encouraging a focus on the present moment rather than worries about the future.
Steps to Start:
- Find a comfortable position, close your eyes, and take a few deep breaths.
- Focus on a single point, your breath, or even a calming mantra.
- If your mind begins to wander, gently bring your attention back to your breath or mantra.
Start with just five minutes a day, gradually increasing your practice as you become more comfortable.
What If the Anxious Thoughts Keep Coming Back?
Techniques like breathing, movement, mindfulness and progressive muscle relaxation can be useful for helping you feel calmer in the moment. But sometimes the bigger question is why the same anxious thoughts keep returning in the first place.
You might logically know that you're overthinking. You may recognise that a fear is unlikely to happen, or that replaying a conversation isn't helping — yet still find yourself being pulled back into the same pattern.
When anxiety or overthinking becomes persistent, it may be worth looking beyond simply managing the immediate symptoms and exploring the thoughts, emotional responses, triggers and learned patterns that may be contributing to the cycle.
The goal isn't necessarily to eliminate every anxious thought. It's to develop a healthier response when those thoughts appear, so they have less influence over how you feel, the decisions you make and the way you live your day-to-day life.
Want to Understand More About Anxiety & Overthinking?
If anxiety, racing thoughts or overthinking are becoming difficult to control, you can learn more about how we work with anxiety and the different therapeutic approaches available.
Learn more about anxiety & depression treatment
Getting Help With Anxiety
At Get Right Therapy, we work with people experiencing anxiety, overthinking, stress, panic and related concerns. Our approach can incorporate clinical hypnotherapy, EMDR and other therapeutic techniques, depending on the individual and what may be contributing to their anxiety.
If you've tried calming techniques but continue to find yourself caught in the same patterns, it may be worth exploring what's happening beneath the surface rather than continually trying to push the thoughts away.
Sessions are available face-to-face in Brisbane and online Australia-wide.
Ready to Take the Next Step?
A free 15-minute consultation gives you the opportunity to explain what's been happening, ask questions and find out whether our approach may be suitable for you.
