10 Exercises to Help Reduce Anxiety

Anxiety can show up in many forms—racing thoughts, a tight chest, restlessness, or a constant sense of unease. Whether it’s brought on by a specific situation or seems to linger for no clear reason, anxiety can feel overwhelming and difficult to manage on your own.

At Tranquil JC, we work with individuals every day who are learning to cope with anxiety in healthy, sustainable ways. While therapy is a powerful tool for long-term healing, there are also simple, practical exercises you can use right now to calm your body and mind. Below are ten therapist-recommended techniques that can help ease anxiety and ground you in the present moment.

1. Box Breathing

Box breathing is a simple yet powerful breathing technique that helps regulate the nervous system. It’s especially useful in moments of acute stress.

How it works: Inhale slowly through your nose for a count of four. Hold your breath for four. Exhale through your mouth for four. Then hold again for four. Repeat this cycle for several minutes.

This exercise sends a signal to your brain that you’re safe, helping to reduce physical symptoms of anxiety like a racing heart or shallow breathing.

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

This sensory-based technique can pull you out of anxious spirals by anchoring you in the present moment.

Look around and identify:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

By engaging all five senses, you create a sense of safety and awareness, which can interrupt anxious thinking.

3. Progressive Muscle Relaxation (PMR)

Anxiety often lives in the body. PMR helps you release that tension, one muscle group at a time.

Start at your feet, tensing the muscles for five seconds, then releasing. Move slowly up through your body—calves, thighs, stomach, hands, arms, shoulders—until you reach your face. As you release each area, take note of how it feels to let go.

4. Journaling for Emotional Clarity

Anxious thoughts can feel chaotic. Writing them down brings clarity and structure.

Set a timer for 10 minutes. Write freely—don’t edit or worry about grammar. Focus on what’s causing your anxiety, how it’s making you feel, and what you wish could change. Over time, this practice can help you identify patterns and triggers that may need deeper attention.

5. Body Scan Meditation

The goal of a body scan is to build awareness without judgment.

Find a quiet space, close your eyes, and mentally scan your body from head to toe. Observe any areas of tension, discomfort, or relaxation. This helps reconnect you to your body, which can become disconnected when anxiety is overwhelming.

6. Reframing Anxious Thoughts

Anxiety is often fueled by distorted thinking. Learning to recognize and challenge these thoughts is key.

When you catch yourself spiraling, ask:

• “Is this fear based on facts or assumptions?”

• “What’s the most likely—not the worst-case—outcome?”

• “What would I say to a friend thinking this?”

Therapists call this cognitive restructuring. With practice, it can change the way your mind reacts to stress.

7. Take a 10-Minute Walk—Without Your Phone

A brisk walk can help regulate your nervous system, especially when done outdoors.

Leave your phone behind and simply focus on your surroundings—the colors, sounds, movement. Walking with awareness, sometimes called mindful walking, helps break the loop of anxious thoughts and brings you back to your body.

8. Visualization: Create a Mental Safe Place

Close your eyes and imagine a place where you feel completely safe and at ease. It could be a real location or something imagined.

Notice what it looks like, what sounds are present, and how it feels to be there. Return to this mental “safe place” whenever anxiety rises—it can be a powerful anchor for calm.

9. Schedule a “Worry Window”

Trying to eliminate all anxious thoughts can actually make them more persistent. Instead, give them a container.

Choose a 15-minute window each day to let yourself worry freely—journal, vent, pace, whatever you need. Outside of that time, when anxious thoughts show up, remind yourself: “I’ll think about this during my worry window.” This helps train your brain to stay present the rest of the day.

10. Practice Saying “No” Without Explaining

Overcommitting and people-pleasing are often anxiety-driven behaviors. Learning to protect your time and energy is essential.

Try declining a small request with a simple, respectful “no.” Notice how it feels not to explain or justify. Boundaries are a form of self-care—and reducing anxiety often starts with giving yourself permission to rest.

You Don’t Have to Manage Anxiety Alone

These exercises can offer real, in-the-moment relief—but they’re just the beginning. If anxiety is interfering with your sleep, relationships, work, or overall quality of life, therapy can help uncover what’s beneath it and give you long-term tools to manage it effectively.

At Tranquil JC, our therapists are here to support you with compassion and evidence-based care. Whether you’re dealing with occasional anxiety or long-standing struggles, we’ll help you find calm, clarity, and confidence again.

Ready to take the next step toward relief? Contact Tranquil JC today to schedule a consultation. Healing starts with one small step—and you don’t have to take it alone.