Breathing Techniques for Anxiety

What can I do if I need to distract my worried mind?

Find one ordinary thing and give it your full attention. For example, try to find every blue object in the room, or count all the tiles on the ceiling. You could also try to remember all the words to your favorite song. The goal is to pick a simple, boring task that forces your mind to focus on something other than the worry. It’s like giving the worried part of your brain a puzzle to solve so it takes a break from making you feel anxious.

How can being active, like walking or sports, help my anxious thoughts?

Physical activity is a powerful way to shake off nervous energy. When your body moves, it releases chemicals that naturally improve your mood. But it also works as a great distraction. It’s hard to stay stuck in a cycle of worry when you’re focusing on your breathing during a jog, following the steps of a dance, or watching a bird outside. You’re literally moving your body and your attention away from the anxious thoughts and into the world around you, which can make your problems feel smaller and more manageable.

How is this different from talking to my friends or family?

Your friends and family love you, but they might not always understand what anxiety truly feels like. In a group, everyone has been in your shoes. You won’t hear things like, “Just don’t think about it,“ or “You’re overreacting.“ Instead, you’ll hear, “I’ve felt that way too,“ and that makes all the difference. It’s a special space where you can be completely honest about your struggles without worrying about burdening someone or being misunderstood.

Why is it so hard to be kind to myself sometimes?

It’s hard because we often talk to ourselves in a way we would never talk to a friend. If a friend made a mistake, you’d probably tell them, “It’s okay, everyone messes up.“ But when we make the same mistake, our inner voice can be much harsher. We think being tough on ourselves will make us do better, but it usually just makes us feel more stressed and anxious. It’s a habit, and like any habit, it takes practice to change it into something more helpful.