Calming Your Anxiety
When anxious thoughts start to spiral, grounding yourself in the present moment can make all the difference. One of the simplest ways to do this is with deep breathing. Try inhaling slowly for four counts, holding your breath for four, and exhaling for four—a technique known as box breathing. This helps regulate your nervous system and signals to your brain that you are safe
Another effective tool is progressive muscle relaxation. Begin by tensing and then releasing each muscle group in your body, starting at your toes and moving upward. This not only helps release physical tension but also brings your awareness back to your body, pulling you out of racing thoughts and into the here and now.
Journaling your worries can create mental distance from them. Write down what’s on your mind, then challenge anxious thoughts by asking: Is this thought true? What evidence supports or contradicts it? Reframing your thoughts with compassion helps reduce their emotional charge. These small, consistent exercises can bring a big sense of relief.
