How to Calm an Anxious Mind

1. Breathing
“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” explains Scott Dehorty, LWSC-C of Delphi Behavioral Health. As such, the majority of this article will be devoted to the crucial understanding of our breathing and how to leverage it to calm an anxious mind. 
 Can you imagine if you needed to consciously remember to breathe? If our survival depended upon such a flawless memory, we would all be in BIG trouble. Fortunately, breathing comes inherently to us all, and we almost never have to give a thought. 
 There are, however, inherent aspects of breathing which can interfere with our ability to reach our desired outcomes. For example, our built-in “fight or flight” mechanism, initiated by the parasympathetic nervous system, will make us take short, rapid breaths when we encounter situations that cause us distress or anxiety. The development of this system has been crucial to the survival of our species when, for example, encountering a sabretooth tiger, as the shortened, frequent breaths would quickly deliver blood to the rest of our body in preparation for a fight or mad dash.  
 This same system that enabled the survival of our species can also work against us, (especially in a modern world free of sabretooth tigers). When we find ourselves ‘stuck’ ruminating over the same stressor, whether it be a text that seemed ‘off-tone’ or something your partner said that just keeps bothering you, the short, rapid breathing informs our brains that there is indeed something worth running from, which increases the heart rate, causing even more short, rapid breaths resulting in a cycle that maintains or increases our stress levels.  
 The simple act of bringing awareness to your breath can break this cycle of stress, freeing yourself from the shackles of an anxious mind. There are many different breathing exercises that work, but the following method serves a great starting point.  
 When you feel the cues of anxiety taking form, (sweaty palms, repetitive thoughts, rapid breaths), simply take a seat and bring full awareness to your breath from the moment you draw it in, to the moment it ‘flips’ and you feel the need to exhale. Then follow the exhale all the way out until you feel the sensation of needing to inhale again. 
 As simple as this sounds, it can actually be quite challenging as thoughts might continue to keep creep in. In this case, verbalizing the process can make following the breath easier. As you breathe, try thinking, “In this breath I’m breathing in,” as you inhale, and, “In this breath I am breathing out,” as you exhale. 
 It can seem like magic how this simple act of bringing awareness to something you usually pay no attention to, can break both the physical and mental cycles of anxiety

 

2. Labeling 
A primary cause of anxiety occurs when the mind is flooded with racing thoughts. So, understanding how to contextualize, label, and interact with thoughts is essential for relieving anxiety.  
 According to authors Nina Purewal and Kate Petriw, “We typically think between 35 and 42 thoughts a minute. That translates to 50,000 to 70,000 thoughts a day.” This incessant barrage of thoughts can be overwhelming, especially when they take the form of worry and stress.  
 The act of labeling our thoughts can be enough to release their iron grip hold on our minds. Labeling requires us to first become aware that we are having racing thoughts in the first place. Notice and observe the thoughts as they arise and label them.  
 In practice, this would take the form of recognizing, “Okay, now you are worried about a big project with work.” Go ahead and label this thought as worry. Or, if you notice your mind repeating, “I am so disappointed how I messed up that social encounter with my friend,” you are actively criticizing yourself, so go ahead and label this thought as criticism.  
 By labeling the ‘type’ of thought you are experiencing, rather than becoming lost in the ‘content’ of the thought, you can create enough emotional distance to become aware of your mental process. And once you are aware of the type of thoughts you are producing, you can begin to understand why you are having them, and what the best course of action might be to deal with them. 

 
3. Exercise 
 One of the most effective ways to reduce anxiety is through regular exercise. According to Clinical Professor of Psychiatry at Harvard Medical School, John J Ratey, “Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety.” 
 The use of a compact seated elliptical can be especially useful for those looking for a safe, low-impact, aerobic exercise from the comfort and convenience of home. Cubii offers an array of ellipticals that provide aerobic exercises for all body types, ages, and abilities.  
 There are many ways that exercise eases anxiety, and Dr. Ratey’s findings detail a few: 
First, engaging in exercise shifts your attention from the thoughts causing anxiety. Moving the body also decreases muscle tension, fostering a feeling of ease and relief. Finally, by elevating the heart rate, you alter your brain chemistry by releasing serotonin, a chemical known to combat stress and anxiety.  
 Dr. Ratey also accounts the ways to maximize the benefits of exercise. He recommends choosing a way to move that is enjoyable so you will be able to stick with it and build resilience. Cubii ellipticals allow you to find movement from your favorite place to sit, so you can enjoy exercise while watching TV or a movie.  
 He also recommends partaking in activities that elevate the heart rate. The low-impact aerobic exercise provided through seated ellipticals are a safe, reliable way to increase your heart rate from the comfort of home. 
 Finally, Dr. Ratey suggests working out with a friend or group to gain the social support needed to stick with a workout routine. By joining the Cubii Communitii on Facebook, you can connect with similar minded wellness seekers to share results, celebrate all the small wins, and cheer each other on as you move together towards health and wellness. 

 
Conclusion 
 We all experience anxiety. It is simply the reality of life. But you don’t have to feel helpless. By incorporating these methods of breathing, recognizing and labeling thoughts, and exercising regularly, you can take strategic actions to effectively calm an anxious mind.