Ways To Quiet Your Mind-Calm Anxiety

🧠 Cognitive Techniques

1. Name the ThoughtLabel anxious thoughts: “I’m having a worry thought about the future.”→ This creates distance between you and the anxiety.

2. Thought Challenging (CBT)Ask:

   • Is this thought 100% true?

   • What’s the worst that could happen? Best? Most likely?

   • If a friend had this thought, what would I say to them?

3. Reframe the NarrativeShift: “I’m not ready” → “I’m doing the best I can with what I have.”

🧘‍♀️ Mind-Body Practices

1. Deep Breathing (4-7-8 technique)

   • Inhale 4 seconds

   • Hold 7 seconds

   • Exhale 8 seconds→ Slows heart rate and quiets the nervous system.

2. Progressive Muscle Relaxation

   • Tense and release each muscle group from toes to head

   • Helps shift attention from mind to body

3. Body Scan Meditation

   • Lie down or sit quietly

   • Focus attention on each part of your body sequentially

4. Guided Meditations

   • Try apps like Insight Timer, Calm, or Headspace

📝 Behavioral Strategies

1. Write It Out

   • Do a “brain dump” for 5–10 minutes in a journal

   • List your worries or looping thoughts

   • Optional: tear up or delete the page after

2. Worry Time

   • Schedule 15 minutes/day to “worry”

   • Outside that time, remind yourself: “I’ll think about this during worry time.”

3. Sensory Grounding (5-4-3-2-1 Technique)

   • 5 things you see

   • 4 things you can touch

   • 3 things you hear

   • 2 things you smell

   • 1 thing you taste→ Brings you back into the present moment

🛠️ Lifestyle Tools

1. Limit Caffeine and Alcohol

   • Both can worsen anxiety symptoms

2. Exercise

   • 20–30 minutes of walking, cardio, yoga can reduce anxiety through endorphin release

3. Sleep Hygiene

   • Keep a regular bedtime

   • Limit screen time 1–2 hours before bed

   • Use a white noise machine or calming music if needed

💬 Spiritual / Philosophical Approaches

1. Mantras or Affirmations

   • Repeat calming phrases like:“This moment will pass.”“I am safe right now.”“I don’t have to figure it all out today.”

2. Mindful Acceptance

   • Instead of fighting anxiety, try saying:“I allow this feeling to be here without judgment.”