Overcome Anxiety: Practical Exercises You Can Do Today

By Liora Wellspring

- 3 minutes read - 522 words

Understanding Anxiety

Anxiety is a common feeling that everyone experiences at times, like during a big test or when speaking in public. It’s your body’s way of reacting to stress, but sometimes it can feel overwhelming and hard to manage. Thankfully, there are practical exercises you can incorporate into your daily routine to help overcome anxiety.

The Power of Your Breath

1. Deep Breathing Exercise

When you start to feel anxious, one of the easiest ways to calm yourself down is through deep breathing. Here’s a simple exercise you can try:

  • Find a quiet space where you feel comfortable.
  • Sit or lie down in a relaxed position.
  • Close your eyes if it feels comfortable.
  • Take a deep breath in through your nose for a count of four.
  • Hold that breath for a count of four.
  • Exhale slowly through your mouth for a count of four.
  • Repeat this cycle five times.

This practice helps to slow your heart rate and clear your mind, making it easier to focus and feel calm.

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

This grounding exercise can help bring your attention back to the present moment, which is especially useful during an anxiety attack. Try this:

  • 5 things you can see: Look around you and name five things you see.
  • 4 things you can touch: Notice four things you can physically touch and feel.
  • 3 things you can hear: Listen carefully and name three sounds you hear.
  • 2 things you can smell: Identify two scents or aromas.
  • 1 thing you can taste: Take a sip of a drink or think of your favorite flavor.

This exercise can quickly shift your focus away from anxious thoughts and back to your immediate surroundings.

Journaling to Process Emotions

3. Gratitude Journaling

Journaling can be a powerful way to express what you’re feeling inside. Start a gratitude journal where you write down three things you’re grateful for every day. It could be anything from enjoying a sunny day to having a supportive friend. Acknowledging positive experiences helps reduce anxiety by shifting your mindset toward what’s good in your life.

4. Emotion Check-In

Dedicate some time each day to write down what you’re feeling. Ask yourself:

  • What am I feeling right now?
  • What caused this feeling?
  • How intense is this feeling on a scale of 1-10?

Recognizing your emotions can provide clarity and help you understand triggers, making it easier to address them.

Incorporating Movement

5. Physical Activity

Engaging in physical activity is a great way to release built-up tension and anxiety. You don’t need to hit the gym for this! Consider these simple ways to incorporate movement into your day:

  • Take a short walk around your block.
  • Try some yoga stretches in your living room.
  • Dance to your favorite music for 10 minutes.

By moving your body, you’re encouraging the release of endorphins, which can improve your mood and reduce anxiety.

Conclusion

Remember, overcoming anxiety takes time and practice. Trying out these exercises not only helps you manage your anxiety better but also fosters personal growth and resilience. Each step you take, no matter how small, can make a huge difference. You’ve got this!