14 ways to calm anxious thoughts

Many tips and tricks can help calm anxiety, including exercise, yoga, and music therapy.

Physical and mental stress can trigger anxiety. People with anxiety disorders may experience anxiety without a specific reason. Anxiety can cause severe stress, along with racing ways to calm anxious thoughts, sweating, abdominal pain, and a racing heart.

Lifestyle choices can often help, and medical treatment is available if these are ineffective.

This article outlines tips and techniques for developing a calmer, less anxious state of mind. We also provide information on medications and talking therapies to treat severe or persistent anxiety.

The following tips and tricks can help people manage stress levels and calm anxiety.

1. Drink less caffeine

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Adrenaline is a hormone involved in the body’s fight-or-flight fear response.

Coffee is one of the most popular sources of caffeine, but it is also presentTrusted Source in:

•           tea

•           sodas

•           energy drinks

•           chocolate

People who notice a connection between their caffeine intake and anxiety should try cutting caffeine out of their diet.

People should do this slowly to avoid caffeine withdrawal. Withdrawal can cause physical symptoms similar to those of anxiety.

2. Exercise

Exercise may calm anxiety in two ways. Firstly, it decreases levels of stress hormones within the body. Secondly, it makes people focus on the task of exercising, and this can distract them from ruminative ways to calm anxious thoughts.

In 2022, researchersTrusted Source found that people who followed a 12-week exercise program saw a reduction in symptoms of depression and anxiety compared with those who did no exercise.

The exercise group did cardiorespiratory and resistance training. Moreover, those who exercised to a higher intensity saw greater improvements in anxiety scores than those who did lower intensity activity.

3. Practice yoga

Yoga may be a particularly beneficial form of exercise for anxiety.

Across the 25 studies, the review found yoga decreased heart rate, blood pressure, and cortisol levels. Having too much cortisol in the bloodstream can exacerbate anxiety.

Yoga leads to a decrease in symptoms of depression and anxiety. It also reduces levels of molecules called cytokines in the blood. The immune system releases cytokines in response to stress.

Chronically high cytokine levels can cause long-term inflammation and other negative health effects.

4. Listen to music

Music may activate reward systems in the brain that increase feelings of pleasure and alleviate stress and anxiety.

One review concludedTrusted Source that symptoms of anxiety improve while people are listening to music.

A 2016 study found that music preference was the most important factor in reducing stress levels. This suggests that listening to a favorite song or music genre may be an effective short-term remedy for stress.

5. Practice mindfulness meditation

Mindfulness is a popular form of meditation.

Mindfulness encourages a person to focus on feelings,ways to calm anxious thoughts, or bodily sensations that are happening in the present moment. This can help distract people from ruminative thoughts and other negative thought patterns.

6. Use visualization techniques

GI involves mentally visualizing peaceful scenes to promote a state of relaxation.

One 2015 study investigated the combined effects of GI and music on work-related anxiety. One group underwent a 9-week GIM program. The other group received no treatment.

Compared with the no-treatment group, the GIM group showed significant improvements in stress management and well-being.

Further studies are necessary to establish if GIM is helpful for treating other forms of anxiety.

7. Practice diaphragmatic breathing

Diaphragmatic breathing is a type of deep breathing technique. A 2017 studyTrusted Source found that DB reduces cortisol levels in healthy adults.

To help relieve anxiety, people can practice the following technique:

1.         Lie flat on the back with the knees bent and the soles of the feet on the floor.

2.         Place one hand on the upper chest and the other on the stomach, below the ribcage.

3.         Breathe in slowly and deeply through the nose. Draw the breath down toward the stomach so that the hand on the stomach rises upward.

4.         Exhale slowly through pursed lips, drawing the belly button toward the floor. The hand on the chest should remain still.

8. Avoid procrastination

People with anxiety may be prone to putting off important tasks or projects to temporarily avoid stress.

However, procrastination often results in a last-minute rush to complete tasks before a deadline. This causes even greater stress and anxiety.

In fact, research shows that this type of stress may trigger a range of stress-related health problems.

Counseling can help a person learn ways to overcome challenges they face with procrastination.

9. Limit alcohol intake

ResearchTrusted Source suggests there are links between alcohol use and anxiety, as they often occur together.

Without treatment, both alcohol use and anxiety can have severe long-term effects. Anyone who faces challenges with alcohol, anxiety, or both should seek medical help.

10. Try journaling

Journaling and other types of writing can help a person express their feelings, channel their ways to calm anxious thoughts in a positive direction, and organize their thoughts and feelings. Therapists may recommend it for addressing mental health issues, including anxiety.

A 2022 reviewTrusted Source of the benefits of journaling concluded that it is a cost-effective therapy with a low risk of side effects.

11. Turn off the phone

Constant access to a phone can increase a person’s stress levels.

One Korean studyTrusted Source suggested there may be a two-way link between persistent smartphone use and anxiety.

Tips for managing smartphone use include:

•           leaving the phone outside the bedroom at night

•           setting aside time to avoid phone use, for example, not checking the phone until 9.00 a.m.

•           setting targets to spend time on other activities, such as exercise

•           reduce the number of notifications received

12. Get some good sleep

StudiesTrusted Source show that anxiety can prevent people from having enough sleep and that a lack of sleep can also make anxiety symptoms worse. Scientists say there may be a link between anxiety and sleep problems in terms of brain activity.

Here are some tipsTrusted Source for improving sleep:

•           Ensure the bedroom is dark, quiet, and of a comfortable temperature.

•           Establish a regular routine for going to bed and waking up, including on weekends.

•           Establish a relaxing sleep routine, for example, having a warm bath and listening to some music.

•           Try to avoid caffeine, alcohol, and large meals before bedtime.

If lifestyle remedies do not help a person sleep, a doctor can suggest other therapies.

13. Counselling

Medical help is available if lifestyle approaches are ineffective or if feelings of anxiety become severe, persistent, or interfere with daily life.

Cognitive behavioral therapy (CBT) helps people recognize how negative thought patterns can influence their mood and behavior and find ways to replace them with more positive, constructive ways to calm anxious thoughts and responses.

Psychotherapy aims to help people regulate their emotions and improve their stress management skills. It is often a longer-term therapy that may explore past experiences.

14. Medication

Sometimes, a doctor may prescribe anti-anxiety medication alongside talking therapies. Some common anti-anxiety medications include:

•           beta-blockers, which reduce symptoms such as trembling

•           anti-anxiety medications, such as benzodiazepines

•           antidepressants, which affect the ways the brain responds to stress

Summary

Many people feel anxious sometimes. However, many tips and techniques can help people reduce their stress levels and promote calmness.

People should talk with a doctor if they experience severe or persistent anxiety.