Exercises To Calm Your Anxious Thoughts
Many people seek therapy with the hope of finding a cure for their anxiety. They envision a future where anxious thoughts no longer intrude, picturing a more confident and happier version of themselves.
The reality is that no therapy can completely eliminate anxious thoughts. Some might argue, “What about medication?” While medication can play a valuable role in the counseling process, it doesn’t fully quiet the anxious mind. Even with medication, those thoughts may persist, albeit less frequently or intensely. This is because anxiety is a fundamental part of being human—an emotional experience that, while uncomfortable, is both normal and healthy. Just as we cannot stop needing oxygen to breathe, we cannot completely eliminate feelings of anxiety.
What we can do is transform our relationship with our anxious thoughts. We can choose how we respond to them. Here are a few strategies to help calm your anxious mind:
Meditation: This practice can fundamentally shift how we relate to our thoughts. While change won’t happen overnight, research shows that meditation enhances emotional resilience, enabling you to navigate anxiety with greater ease.
Challenge Negative Thoughts: A significant portion of our thoughts—about 75%—are often illogical. Labels like “stupid” or “worthless” are not facts; they’re forms of self-criticism. Comparing yourself to others who haven’t faced the same struggles is also unproductive. Remember, it’s impossible to know what others genuinely think of you without some sort of psychic ability! By recognizing these patterns of irrational self-talk, you can uplift your mood and diminish the power of anxiety.
Utilize Coping Skills: While coping strategies won’t make anxiety disappear entirely, they can provide a much-needed distraction. Look for activities that relax or entertain you—something that evokes feelings opposite to those of anxiety. Whether it’s taking a hot shower, going for a run, watching a favorite comedy, or diving into a gripping mystery novel, these activities can offer your mind a reprieve. Though the underlying issues may still be there after your coping session, these tools can help shift your perspective and transform your relationship with anxious thoughts.
By understanding and adjusting how we relate to our anxiety, we can learn to live with it more peacefully, allowing ourselves to feel more grounded and resilient in the face of life's challenges