How to Calm the Intrusive Thoughts of Anxiety {With FREE Printable!}

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One of my biggest issues with anxiety and depression is dealing with intrusive thoughts that become extremely upsetting. It is difficult to know how to calm anxiety. I talked about this again in therapy today and I left with a bunch of goodies and ideas to combat the negative spiral these intrusive thoughts bring. I’ve never gotten a goody bag at therapy before but I am definitely a fan. 

She explained the way the brain works when a person is flooded with emotion and anxiety and how it shuts down the more complex thinking and decision making part of the brain. Your body begins to react instinctively to your fear and emotion. It’s like living in a constant fight-or-flight situation, but since most of the thoughts are not REAL dangers, this isn’t a good state to be in.

These techniques are designed to force the thinking part of your brain to turn back on so you can stopped being ruled by your limbic system. (My explanations are less than scientific, but you get the point).

When you first begin to experience a thought you can’t get rid of but you aren’t very anxious yet, you can use thinking activities and mindfulness to shift your focus. Things like reciting a memorized speech, scripture, or song in your head, thinking through a specific process, looking around the room and noticing objects and counting them, etc.

If that doesn’t work you can step it up by adding small body movements with your thought activities, adding additional engagement with other parts of your brain. This can be reciting OUT LOUD the memorized speech/scripture/song (you’re using your mouth), coloring something, yoga-type breathing, writing in a journal, taking ten minutes to close your eyes and focus on something like slowly eating candy, deep breathing with aromatherapy (which is what the scented lotion is for), listening to calming music and focusing on the words, etc. Basically you are involving your body and not just your mind.

Here are some great adult coloring books I’ve found on Amazon. You can also find some FREE printable coloring pages here.

Then if those things don’t work, you can move to big muscle movement while engaging your mind, which is basically EXERCISE. Even small things like walking for 20 minutes and listening to music, dancing, yoga, tapping to the beat while singing should be helpful. This isn’t my strong area, so I’ll have to work on this.

I’m excited about the coloring book. The other day my kids wanted me to color with them and now I have something besides Paw Patrol to color. 😂 I feel really hopeful about these lists of options to try when things get rough. Some things will work better than others and it may not always work either, but at least I have more knowledge of what to do and WHY these types of activities are helpful. I knew they were, but I didn’t know why. I’m grateful she explained it to me so I can understand myself better.

What are your favorite mindfulness techniques and activities? I’d love to hear them!

Click here for your FREE printable!<-- (opens in a new tab)">–>Click here for your FREE printable!<–

Disclaimer: This is not intended to be medical advice. Always consult with your doctor and/or counselor to discuss treatments that will work for you. Visit nami.org to find out about treatment options.