Exercises To Calm Your Anxious Thoughts

Exercises to Calm Racing Thoughts

For Actors and Those Navigating Illness

Racing thoughts are common in high-pressure environments and during times of uncertainty. Whether you’re preparing for a performance, living with an unpredictable schedule, or navigating an illness or diagnosis, the mind often tries to regain control by thinking ahead, replaying scenarios or anticipating worst-case outcomes.

This isn’t a flaw it’s the nervous system trying to protect you.

The goal is not to silence the mind, but to calm the system driving the thoughts. When the body feels safer, the mind naturally becomes quieter.

1. Regulate Before You Rehearse or React

Before stepping on stage, into a meeting, or into another medical appointment, place one hand on your chest and one on your abdomen. Take a slow breath in through the nose and a longer breath out through the mouth.

Why it works:
This anchors the body in the present moment and reduces stress responses, allowing clearer thinking and emotional steadiness.

2. Name the Thought, Not the Story

If you notice thoughts such as “I’ll forget my lines” or “What if this gets worse?”, gently say:
“I’m having a fearful thought.”

Why it works:
Separating yourself from the thought reduces its emotional charge and stops it from driving physical symptoms like nausea, tension or panic.

3. Ground Through Sensation

Bring attention to something tangible your feet on the floor, the chair beneath you, or the feeling of your breath moving in and out.

Why it works:
Grounding reconnects the mind to the body and signals safety, particularly helpful when fear pulls attention into the future.

4. Release Mental Load Through Writing

Write down everything you’re thinking lines, worries, questions, fears without editing. Close the notebook once finished.

Why it works:
Externalising thoughts reduces cognitive overload and reassures the mind that it doesn’t need to hold everything at once.

5. Gentle Movement to Restore Rhythm

A slow walk, stretching or mindful movement helps restore a sense of flow.

Why it works:
Movement discharges stress hormones and supports nervous system regulation especially helpful for both performance anxiety and illness-related tension.

6. Use Supportive, Grounded Language

Replace urgent or fearful inner dialogue with phrases such as:
“I can take this one step at a time.”
“My body is responding, not failing.”
“I don’t need to have all the answers today.”

Why it works:
The subconscious responds to meaning. Supportive language reduces perceived threat and allows the body to settle.

Calming racing thoughts isn’t about control or forcing positivity. It’s about creating enough internal safety for the mind and body to work together whether you’re preparing to perform or navigating health-related uncertainty.

With practice, these small exercises help restore trust, steadiness and resilience, even in demanding circumstances.