Exercises To Calm Your Anxious Thoughts
We’ve all had those moments. Your heart starts racing. Your mind won’t slow down. You’re playing out every worst-case scenario before your feet even hit the floor. I’ve been there.
Anxious thoughts can sneak in quietly or not-so-quietly. Recognizing these thoughts so that you can interrupt the cycle is important to your overall wellbeing and mindset.
If you’re feeling overwhelmed or stuck in your head, these simple, faith-centered practices can help you calm your mind, re-center your heart, and move forward free from anxiety.
1. The 5-4-3-2-1 Grounding Exercise (With a Prayer Twist)
This well-known anxiety exercise helps you stop the spiral into anxiety by bringing awareness to the present through all five senses. Here’s how to do it with a faith-centered focus:
First, invite the Holy Spirit into the moment, and then name:
5 things you can see → Thank God for one.
4 things you can touch → Ask God to ground you in His presence.
3 things you can hear → Breathe in peace, breathe out stress.
2 things you can smell → Whisper a verse of comfort.
1 thing you can taste → Speak gratitude out loud.
This calms the nervous system and turns your focus toward Jesus.
2. Breathe + Speak Scripture
Your breath is a gift from God—and one of the most powerful tools for calming anxiety.
Try this pattern:
- Inhale deeply through your nose (count to 4)
- Hold for 4
- Exhale slowly through your mouth (count to 4)
As you breathe, pair it with Scripture:
Inhale: “Be still…”
Exhale: “…and know that I am God.” (Psalm 46:10)
Do this for 1–2 minutes, and feel your body begin to soften. Truth and breath work together to settle your soul.
3. Scriptural Journaling for Anxious Moments
When your mind is spinning, writing can slow it down. Here’s a quick, easy go-to journaling exercise:
Write down the anxious thought.
Write out a Scripture that speaks to it.
Write a new, truth-based response to replace the anxious thought.
Example:
Anxious thought: “I’m not going to be able to handle what’s coming.”
Scripture: “My grace is sufficient for you.” (2 Corinthians 12:9)
Truth: “I don’t have to know everything, because I trust the One who does.”
4. The Surrendered Pause
Before a meeting. Before an email. Before a hard conversation. Before anything that creates anxious feelings, take 30 seconds to pause and pray:
“God, I surrender this moment to You. Calm my anxious thoughts. Help me breathe in peace and grace, release tension, and lead from a place of trust.”
A deep breath, short pause and a simple, silent prayer can reset your heart and redirect your mind. It’s one of the most powerful practices I use, and it works in real time no matter where you find yourself.
5. Move Your Body + Invite God In
Anxiety doesn’t just live in your mind—it shows up in your body. A 5-10 minute walk, stretch, or slow movement paired with worship music can do wonders.
As you move, pray:
“God, thank You for this body. Let my movement honor You. Let tension melt away as I walk with You.”
Don’t forget to remember: Anxious thoughts don’t mean you’re weak. They mean you’re human. But you don’t have to stay overwhelmed. You can slow down. You can return to peace. You can walk in confidence—not because of your strength, but because of His.
“You will keep in perfect peace all who trust in You, all whose thoughts are fixed on You.” — Isaiah 26:3
God is always near. You are never alone.
Need a Resource to Help You Refocus?
The Leadership Mindset Guide is a free, faith-centered tool to help you renew your thoughts and replace fear-based patterns with truth.
