Exercises To Calm Your Anxious Thoughts
When anxious thoughts start to spiral, it can feel overwhelming and exhausting. But science shows that one of the most effective and natural ways to calm anxiety is through exercise. Moving your body isn’t just good for physical health—it has a powerful impact on your brain and emotional well-being too.
Here’s a look at how exercise helps ease anxiety and stress, supported by scientific evidence:
1. Exercise Reduces Stress Hormones
Physical activity helps lower the body's stress hormones, such as cortisol and adrenaline. Studies have shown that even moderate exercise triggers the release of endorphins—natural chemicals in the brain that act as mood elevators and painkillers. These endorphins help you feel more relaxed and positive after a workout.
A study published in Psychosomatic Medicine found that people who engaged in regular aerobic exercise had lower levels of stress hormones compared to sedentary individuals.
2. Exercise Enhances Brain Function and Mood
Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new brain cells and protects existing ones. Low levels of BDNF have been linked to anxiety and depression. Boosting BDNF through exercise can improve resilience to stress and help regulate mood.
Research in Frontiers in Neuroscience highlights that aerobic exercise significantly boosts BDNF levels, leading to better mood regulation and cognitive function.
3. Movement Provides a Healthy Distraction
Focusing on physical movement, breathing, and bodily sensations helps shift your attention away from anxious thoughts. This "mental break" interrupts the cycle of rumination—the tendency to obsess over fears—and allows your mind to reset.
According to a report in The Journal of Psychiatric Research, individuals who used exercise as a coping strategy reported fewer intrusive thoughts and less overall anxiety.
4. Regular Exercise Builds Emotional Resilience
Over time, regular exercise can make your nervous system more adaptable. This means you’re less likely to experience extreme reactions to everyday stressors. Physical activity helps train your body and mind to handle pressure more effectively.
A review article in Depression and Anxiety found that people who exercise regularly are less likely to develop anxiety disorders and tend to recover faster from stressful life events.
5. Different Types of Exercise Help in Different Ways
Not all exercise has to be intense to be effective. Here are some options: aerobic exercise (running, cycling, brisk walking), yoga, and tai chi. It is best for releasing endorphins and clearing anxious energy.
Yoga and tai chi help us focus on deep breathing, and mindfulness, calming the nervous system. Meanwhile, strength training builds confidence, self-efficacy, and resilience over time.
Stretching and gentle movement: Reduces muscle tension linked with stress and promotes relaxation. A randomized controlled trial published in PLoS ONE found that both aerobic exercise and yoga significantly reduced symptoms of generalized anxiety disorder (GAD).
Exercise isn’t a magic cure, but it’s one of the most powerful tools available to manage anxiety naturally. Whether it’s a brisk 20-minute walk, a yoga flow, or a full workout session, consistent movement helps calm anxious thoughts, boost your mood, and strengthen your emotional resilience. The most important part is to find a form of exercise you enjoy—and make it a regular part of your self-care routine.
Move your body, soothe your mind. One step at a time.