How can we ease anxiety and break free from overthinking?
Here are 6 practical, actionable steps to help you regain balance and calm.
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1. Visualize
During my therapy sessions, my counselor often asked me to imagine a safe and peaceful place, describing it out loud.
For me, this is a garden. When I feel stressed or struggle to sleep, I revisit this space in my mind.
Sometimes, I add new details to make it more vivid.
Certain elements remain constant—like how I enter the garden—but others change. For example, the flowers and trees may differ, or I might discover a new area I haven’t explored before.
One time, I was working from home while construction was going on next door. The loud noises were causing me intense anxiety.
My counselor suggested I reframe the noise by imagining something loud but harmless.
I pictured a group of elephants wearing yellow hard hats, clumsily walking around with tools and drills.
Every time the noise spiked and tightened my chest, I’d think of those elephants. It didn’t stop the noise, but it helped ease the tension in my body.
Through this, I realized I could creatively transform discomfort into something more manageable, making me feel more in control.
2. Coloring
At one point, adult coloring books became incredibly popular as a creative yet low-pressure way to relieve stress.
Research shows that coloring intricate, abstract designs like mandalas or grid patterns can significantly reduce anxiety.
Such structured patterns have strong symmetry that taps into our appreciation for harmony and aesthetics.
Symmetry and balance promote calmness by quieting the “visual noise” around us, allowing us to focus more deeply on what truly matters.
Follow-up studies have found that coloring not only reduces anxiety but also boosts attention and creativity.
The physical act of coloring helps anchor us in the present moment, as the sensory engagement can interrupt overthinking.
---
3. Drumming
You might wonder how the loud beat of drums could possibly induce calm.
However, studies suggest that the rhythmic nature of drumming can have a powerful positive impact on mental health.
In one study, group drumming activities were shown to reduce anxiety and depression while improving overall mental well-being.
Interestingly, drumming was also associated with a decrease in markers of inflammation in the body.
Why does drumming foster calm?
One likely reason is the repetition of sound and movement, which helps soothe the mind and body.
Percussion is considered one of the oldest forms of musical expression, likely originating as a way to promote coordination among early human groups.
As a fundamental activity, drumming provides a safe and non-aggressive outlet for emotional release.
Interestingly, while drumming is often seen as a group activity, solo drumming can also offer benefits.
Current research on drumming primarily focuses on physical experiences like rhythm, synchronization, and a sense of belonging—all key drivers of mental well-being.
---
4. Cloud Gazing
Cloud gazing is an appealing alternative to traditional meditation.
This practice draws us outdoors, which has been proven to benefit mental health.
Soft, free-form, and ever-moving clouds can create a calming effect, helping to center attention.
Looking up may also enhance mood, as it increases the amount of light entering the eyes, which has well-documented mental health benefits.
---
5. Morning Pages
Morning pages are a creativity tool introduced by Julia Cameron in her iconic book, *The Artist’s Way*.
To practice, simply make writing the first thing you do after waking up.
Write continuously, allowing any thoughts to flow onto the page without judgment or structure.
For writers, morning pages can help overcome the intimidation of a blank page and open a dialogue with the creative brain.
In fact, you can discard them afterward if you wish.
While morning pages are promoted as a tool for creativity, I’ve found them to be a powerful mental health exercise.
For me, they are more effective than meditation in easing work-related anxiety.
Having the open, reflective space of morning writing as a buffer before starting my day has significantly reduced my stress. It’s even helped improve my sleep and allowed me to enjoy my downtime more fully.
6. Walking
Walking meditation is a recognized mindfulness practice. Even without formally engaging in walking meditation, incorporating mindful movement of some kind can be deeply calming.
Walking is accessible to most people, and for those who feel stuck when trying seated meditation, it allows both the body and mind to engage in quiet reflection.
The benefits of mindful walking include stress reduction in older adults, enhanced cognitive function, and the added psychological advantages of increased physical activity.
---
### **In Conclusion**
When stress and anxiety hit, it’s easy to turn to food or scrolling through short videos for quick relief.
While these might provide temporary comfort, they often come with downsides:
- Overeating can lead to physical discomfort.
- Endless scrolling might leave you feeling emptier and even more anxious afterward.
It’s time to explore creative ways to alleviate anxiety effectively and sustainably.
The six strategies mentioned above are simple, practical, and ready to implement.
Give them a try and start reclaiming your peace of mind!
---
1. Visualize
During my therapy sessions, my counselor often asked me to imagine a safe and peaceful place, describing it out loud.
For me, this is a garden. When I feel stressed or struggle to sleep, I revisit this space in my mind.
Sometimes, I add new details to make it more vivid.
Certain elements remain constant—like how I enter the garden—but others change. For example, the flowers and trees may differ, or I might discover a new area I haven’t explored before.
One time, I was working from home while construction was going on next door. The loud noises were causing me intense anxiety.
My counselor suggested I reframe the noise by imagining something loud but harmless.
I pictured a group of elephants wearing yellow hard hats, clumsily walking around with tools and drills.
Every time the noise spiked and tightened my chest, I’d think of those elephants. It didn’t stop the noise, but it helped ease the tension in my body.
Through this, I realized I could creatively transform discomfort into something more manageable, making me feel more in control.
2. Coloring
At one point, adult coloring books became incredibly popular as a creative yet low-pressure way to relieve stress.
Research shows that coloring intricate, abstract designs like mandalas or grid patterns can significantly reduce anxiety.
Such structured patterns have strong symmetry that taps into our appreciation for harmony and aesthetics.
Symmetry and balance promote calmness by quieting the “visual noise” around us, allowing us to focus more deeply on what truly matters.
Follow-up studies have found that coloring not only reduces anxiety but also boosts attention and creativity.
The physical act of coloring helps anchor us in the present moment, as the sensory engagement can interrupt overthinking.
---
3. Drumming
You might wonder how the loud beat of drums could possibly induce calm.
However, studies suggest that the rhythmic nature of drumming can have a powerful positive impact on mental health.
In one study, group drumming activities were shown to reduce anxiety and depression while improving overall mental well-being.
Interestingly, drumming was also associated with a decrease in markers of inflammation in the body.
Why does drumming foster calm?
One likely reason is the repetition of sound and movement, which helps soothe the mind and body.
Percussion is considered one of the oldest forms of musical expression, likely originating as a way to promote coordination among early human groups.
As a fundamental activity, drumming provides a safe and non-aggressive outlet for emotional release.
Interestingly, while drumming is often seen as a group activity, solo drumming can also offer benefits.
Current research on drumming primarily focuses on physical experiences like rhythm, synchronization, and a sense of belonging—all key drivers of mental well-being.
---
4. Cloud Gazing
Cloud gazing is an appealing alternative to traditional meditation.
This practice draws us outdoors, which has been proven to benefit mental health.
Soft, free-form, and ever-moving clouds can create a calming effect, helping to center attention.
Looking up may also enhance mood, as it increases the amount of light entering the eyes, which has well-documented mental health benefits.
---
5. Morning Pages
Morning pages are a creativity tool introduced by Julia Cameron in her iconic book, *The Artist’s Way*.
To practice, simply make writing the first thing you do after waking up.
Write continuously, allowing any thoughts to flow onto the page without judgment or structure.
For writers, morning pages can help overcome the intimidation of a blank page and open a dialogue with the creative brain.
In fact, you can discard them afterward if you wish.
While morning pages are promoted as a tool for creativity, I’ve found them to be a powerful mental health exercise.
For me, they are more effective than meditation in easing work-related anxiety.
Having the open, reflective space of morning writing as a buffer before starting my day has significantly reduced my stress. It’s even helped improve my sleep and allowed me to enjoy my downtime more fully.
6. Walking
Walking meditation is a recognized mindfulness practice. Even without formally engaging in walking meditation, incorporating mindful movement of some kind can be deeply calming.
Walking is accessible to most people, and for those who feel stuck when trying seated meditation, it allows both the body and mind to engage in quiet reflection.
The benefits of mindful walking include stress reduction in older adults, enhanced cognitive function, and the added psychological advantages of increased physical activity.
---
### **In Conclusion**
When stress and anxiety hit, it’s easy to turn to food or scrolling through short videos for quick relief.
While these might provide temporary comfort, they often come with downsides:
- Overeating can lead to physical discomfort.
- Endless scrolling might leave you feeling emptier and even more anxious afterward.
It’s time to explore creative ways to alleviate anxiety effectively and sustainably.
The six strategies mentioned above are simple, practical, and ready to implement.
Give them a try and start reclaiming your peace of mind!