Simple Practices To Calm Your Anxious Mind

We’ve all been there—something stressful happens, and suddenly your thoughts are racing, your chest feels tight, and it’s hard to focus on anything else. When anxiety takes hold, it’s important to have tools you can reach for to help bring your mind and body back into balance.

Grounding

Grounding helps anchor you in the present moment. Try pressing your feet firmly into the floor, naming five things you can see, or holding onto a textured object. This can gently bring you out of spiraling thoughts and into the here and now.

Movement or Dance

Shaking, stretching, or dancing it out—even for a minute—can help release built-up nervous system energy. Choose whatever feels intuitive to your body; there’s no right or wrong way to move.

Exercise

A brisk walk, a few yoga poses, or a short workout can increase endorphins and shift anxious energy into motion. Physical activity is a powerful tool for regulating mood and calming the mind.

Deep Breathing

Slowing your breath can signal to your body that you’re safe. Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or simply elongate your exhales to activate the parasympathetic nervous system.

Music

Listening to calming or uplifting music can shift your internal state almost instantly. Create a playlist of soothing sounds or songs that bring you comfort and joy.

Singing or Chanting

Using your voice—whether through humming, singing, or chanting—can stimulate the vagus nerve and support nervous system regulation. Don’t worry about how you sound—just let the sound move through you.

Cuddling

Touch can be incredibly grounding. Hug a loved one, snuggle your pet, or wrap yourself in a cozy blanket. Oxytocin, the “cuddle hormone,” can reduce stress and promote calm.

Journaling

Writing down your thoughts can help get them out of your head and onto the page. Try freewriting, making a list of worries, or jotting down what you’re feeling in your body. You don’t need to solve anything—just express.

Shower (with Optional Cold Rinse)

A warm shower can soothe the body and create a reset. For an extra nervous system boost, finish with a quick burst of cold water—just 15–30 seconds can be invigorating and calming at the same time.

Talking with a Friend or Therapist

Connection is powerful. Reaching out to someone you trust can help you feel less alone and more supported. Sometimes just saying your anxious thoughts out loud can relieve their intensity.

Everyone's nervous system responds differently, so feel free to explore what works best for you. These tools are not about eliminating anxiety completely—but about offering your mind and body a pathway back to steadiness.