Exercises To Calm Your Anxious Thoughts

When your mind is racing, these tools can help ground you.

1. 5-4-3-2-1 Grounding

Name:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2. Box Breathing

Breathe in for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Repeat 4 times

3. Thought Labeling

Gently name what’s happening in your mind:

“That’s a worry.”

“That’s a memory.”

“That’s a prediction.”

This helps you step back and observe instead of react.

4. Mindful Distraction: Focus all your attention on another task

Do something simple and engaging:

• Fold laundry

• Water plants

• Listen to music

• Doodle

5. Self-Compassion Check-In

Ask yourself:

“What do I need right now?”

“How would I speak to a friend feeling this way?”

Offer yourself the same kindness.

Anxious thoughts are just thoughts—not facts. You can slow them down. You can stay in control.