14 anxiety exercises that will help you focus on the present

Anxiety can disrupt everyday life, damaging the physical and emotional of many people. According to data from the World Health Organization (WHO), Brazil is in first place in the ranking of the most anxious countries in the world (1). Some anxiety exercises can help slow down the mind, bringing more quality of life. Check out below the instructions for exercises by psychologist Jaciara Michelle Gaspar (CRP 08/28341).

Psychological exercises for anxiety

Anxiety can harm the simplest tasks, can’t it? According to psychologist Jaciara, “the symptoms and consequences of anxiety are diverse and, in some cases, persistent and intense, causing discomfort and damage to the routine of people who feel and need to deal with these symptoms daily.”

Below are some psychological exercises indicated by the professional that can be used as a strategy to minimize the effects of anxiety and improve quality of life:

1. Learn to stop

Jaciara explained that many people are not used to taking breaks and end up spending a large part of the day preoccupied with work, studies and household chores. In this way, the psychologist indicated an exercise that “has the objective of learning to stop, to be attentive to the now and to be aware of the activity practiced”.

So, have you realized where you are? Did you stop to analyze what’s around you? If not, stop a little and carefully observe the place around you, how your position is and try to understand what thoughts are in your mind.

2. Get off autopilot

For Jaciara “many of the daily activities are done mechanically and automatically”, so she indicated thinking and analyzing all the activities carried out to try to understand which of them were carried out with conscience. “Make a list and answer: what were you doing while performing certain activities? Which ones did you make consciously and really present?”, recommended the psychologist.

3. Be aware of your body positions

Observe how your body is at the moment you realize you are anxious, try to analyze your body’s signals during that moment. According to Jacira, this exercise “teaches you to train your awareness and attention to body signals (tremors, sweating, shortness of breath, rapid heartbeat, muscle tension, and others) to react more appropriately when they happen.”

4. Do an everyday activity carefully

Routine makes people not pay attention to those daily activities, such as brushing their teeth, taking a shower, washing the dishes, having a meal and among others. So Jacira recommended choosing one of these activities to do mindfully for a week. “Note what you needed to do this activity. What sensations did you feel? How long did it take to do? Did your thoughts go away? How many times has this happened? If this happens, return your attention to the activity, without charges”, added the professional.

5. Observe the environment

The psychologist explained that “thoughts, sensations and emotions can arise, stay for a while and then disappear, don’t try to make them disappear, just observe”. To do this, try to be curious about the environment you are in and notice the details of the place. If this is not possible, Jaciara gave a tip: “you can also imagine with your eyes closed and describe what I saw and what your feelings and sensations are”.

Exercise is a great way to “observe environmental stimuli that often go unnoticed and can interfere with emotions and feelings,” added the psychologist.

Breathing exercises for anxiety

According to Jaciara, “breathing is an automatic function of the human body and is also one of the main complaints of anxiety. In this way, many exercises use breathing to try to help “you reconnect with the sensations of your body and know the changes caused by external stimuli”. Check out some exercises recommended by the professional:

6. Diaphragmatic breathing

Simple, this exercise can be done anytime of the day and anywhere. Whenever you find it necessary, take a few moments from your routine to do this practice, until you feel comfortable again:

Sit in a comfortable position and place your hands on your belly;
Inhale through the nose counting from 1 to 4;
Hold the air for a count of 2;
Release the air through your mouth counting from 1 to 6;
Repeat a few times and notice the sensations in your body.

7. Attention to the breath

Everyone does the movements of inhaling and exhaling without realizing it, after all, breathing is automatic. Often bringing attention to this simple act can be of great help to relieve anxiety, check it out:

Watch the movement as you breathe in and out;
Pay attention to the sensations and movements of your belly as air enters and leaves your lungs;
Pay attention to your posture and how it helps or makes it difficult to breathe;
Make gradual changes in your position if you feel the need to improve your breathing;
Thoughts can arise and take your attention away from the present moment, when you realize that, bring your attention back to the breath.

Read Also: 7 causes of redness on the face to watch out for

8. 3-minute breathing space

Focusing on the here and now can seem like a daunting task. But, following a few steps of posture, breathing and concentration, you can practice this exercise and you can always do it when anxiety comes:

Choose a sitting or standing position to perform this exercise;
Start by adopting an upright, comfortable posture. Direct your attention to the experiences of the present moment;
In the first minute just notice what thoughts, feelings and bodily sensations you are feeling;
Refocus your attention on breathing and abdominal movements;
Track the entire path that the air takes as it enters and leaves your body;
If at any time your mind wanders, calmly lead back to the breath;
Be aware of possible tensions or discomforts during breathing, continue breathing and see if they improve with practice.

9. Sitting breathing exercise

Another very interesting exercise is to focus on breathing while sitting, it helps you have a better perception of your body, which is great for bringing you to the now and relieving anxiety:

Get into a sitting position, with your back straight and comfortable for you;
If you are sitting in a chair, keep your feet flat on the floor and your legs relaxed, without crossing them;
Close your eyes. Pay attention to the sensations of the parts of your body that touch surfaces (chair, floor, pillow);
Now direct your attention to the sensations caused by your breathing. Keep watching how you breathe and if there is any change in rhythm and intensity;
You don’t have to try to control or change your breathing, there is nothing to be corrected;
Let it happen naturally. Pay attention if your breathing starts to happen in a more peaceful, rhythmic and conscious way.

10. Relaxation lying down

If you want to have a better and more peaceful night’s sleep, the tip is to turn off the lights to make the environment more comfortable and cozy and do the following step by step:

Lie with your back and legs straight and leaning against a comfortable surface;
Count the seconds it takes to inhale and exhale;
If you can, establish a rhythm for your breathing. This can take a while and you don’t have to try to control it, try gently breathing in a time that’s pleasant for you;
Count from 1 to 3 for air to enter through your nose and release at the same time.

Physical exercises for anxiety

Getting your body moving is also a great option to relieve anxiety symptoms. The exercises are simple, easy and can easily fit into your routine so you can practice whenever you feel like it.

11. Simple physical exercises for anxiety

Great for everyday use, this video contains four exercises that help bring you to the now. They are light, but demand disposition, concentration and still burn some calories. See more details in the video.

12. Dancing to quell anxiety

Some songs manage to liven up the atmosphere and make anyone dance. How about uniting music with physical activity to say goodbye to anxiety? Check out a choreography in the video to move your body and bring your thinking to the present.

13. Yoga for Anxiety

If you prefer lighter practices, then bet on yoga! You can practice this activity at any time of the day. Remember to be in a clean, bright and comfortable environment. Also, use a mat and make sure there are no noises around to help with concentration.

14. Yoga for Anxiety and Stress

In this video, yoga teacher Pri Leite teaches some really cool techniques and positions to relieve everyday stress. Just like the previous exercise, in this one you also need to be in a very quiet environment, ok?

Pay attention to the signals of the body and mind. In addition, never fail to seek professional help, because only he can assess the symptoms and indicate the best way to deal with anxiety. Enjoy and learn about the physical symptoms of anxiety to learn more about it.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.