3 Exercises To Calm Your Anxious Thoughts
3 Ways to Calm Anxious Thoughts Using Somatic Experiencing
Anxious thoughts often feel like they begin in the mind, but the body is usually where anxiety first takes root. When the nervous system becomes overwhelmed, the mind races to make sense of the physical tension it feels. By working directly with the body, we create more balance, spaciousness, and capacity—allowing anxious thoughts to naturally settle. Here are three practices to help you find calm from the inside out.
1. Track Sensations With Curiosity
Instead of trying to challenge or suppress anxious thoughts, pause and gently notice what is happening in your body. Is there tightness in the chest? A fluttering in the stomach? Warmth in the hands? Tracking sensations anchors you in the present moment and helps shift your focus out of mental spiraling. Stay with one sensation for just a few seconds, noticing how it changes. Even subtle shifts—softening, warming, or moving—signal the nervous system that it’s safe to settle.
2. Pendulate Between Activation and Safety
Pendulation is the practice of moving your attention back and forth between a part of your body that feels activated and a part that feels neutral or grounded. For example, you might notice tension in your throat, then shift your attention to the steadiness of your feet on the floor. This intentional back-and-forth helps your system process activation without overwhelm. Over time, the nervous system becomes more resilient and less likely to get stuck in anxious loops.
3. Orient to Your Environment
When anxiety narrows your awareness, softly lift your gaze and look around the room. Let your eyes land on something pleasant or interesting—a color, texture, or object that feels calming. Allow your breath to deepen naturally as you take in your surroundings. This simple act of orienting signals safety to your body, easing anxious thoughts and reconnecting you to the present.
These gentle practices support a more regulated nervous system, allowing your mind to rest and your body to feel more at ease.
