14 Mindfulness Activities To Try When You Feel Anxious

Feeling anxious is something everyone goes through, and it can sometimes feel overwhelming. 

Anxiety can show up in different ways—racing thoughts, a tight feeling in your chest, or just a general sense of unease. 

It’s not always easy to calm down when those feelings hit, but there are ways to manage it. Mindfulness is a simple, effective tool that can help you feel more grounded and in control.

Mindfulness is all about paying attention to the present moment. It’s not about trying to stop your anxious thoughts, but rather focusing on something else for a little while. 

The goal is to shift your attention to what’s happening right now, rather than getting stuck worrying about what could happen. 

It can be as simple as focusing on your breathing or paying attention to the sounds around you.

Many mindfulness activities can help with anxiety, and each one offers a different way to quiet your mind and relax. Even if anxiety feels strong, practicing mindfulness regularly can make it easier to manage over time. 

You don’t need special equipment or a lot of time—just a few minutes can make a big difference in how you feel.

1. Deep Breathing

Focusing on your breath is one of the easiest ways to center yourself. To start, sit in a comfortable position, close your eyes, and take a deep breath in through your nose. 

Hold it for a few seconds, then slowly release it through your mouth. Repeating this cycle helps your body relax. Your heart rate slows down, and your mind starts to quiet, even after just a few rounds.

You don’t need a special setup to do this either. Try it while sitting at your desk, lying in bed, or even when you’re out for a walk. 

What matters most is paying attention to each breath and giving yourself a break from racing thoughts. 

After a few minutes, you’ll feel more grounded and better equipped to handle whatever’s making you anxious.

2. Body Scan

A body scan is another great mindfulness exercise. It involves tuning into how each part of your body feels, starting from your toes and moving all the way up to your head. 

While lying down or sitting comfortably, close your eyes and focus on the sensations in your feet. 

Are they tense, or do they feel relaxed? Slowly work your way up, noticing any areas where you might be holding stress.

This practice helps bring awareness to your body and can reduce muscle tension, especially in areas where anxiety often settles, like the neck or shoulders. 

By paying attention to each part, you give your mind something simple to focus on, rather than letting it spiral into anxious thoughts. It’s a gentle reminder to take care of your body and mind.

3. Mindful Observing

Sometimes, getting out of your head can make a big difference. One way to do this is by practicing mindful observation. 

Find an object around you—maybe a plant, a piece of art, or even a pen—and spend a few minutes just looking at it. 

Notice the colors, textures, and shapes. What stands out? Is there something new you’ve never noticed before?

This may sound simple, but it’s surprisingly effective. Focusing your attention on something external can pull you away from anxious thoughts. 

It shifts your mindset to the present moment, helping you break free from the cycle of worry. Plus, it encourages a sense of calm as you concentrate on what’s right in front of you.

4. Grounding Exercise

A grounding exercise helps bring your focus back to the present moment. One way to do this is by using the “5-4-3-2-1” method. 

Start by identifying 5 things you can see, then 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 

This practice pulls your attention away from anxious thoughts and brings you back into your environment.

Grounding is especially useful in moments where your mind feels scattered or overwhelmed. 

It forces you to pause and become aware of your surroundings, which can make your worries feel less overwhelming. It’s a great way to reset your thoughts in just a few minutes.

5. Journaling

Writing down your thoughts can be a powerful way to manage anxiety. Grab a notebook and just start writing whatever comes to mind. 

You don’t need to worry about grammar or spelling; the goal is to get your feelings out on paper. It’s a safe space to express what’s going on inside your head without judgment.

Journaling allows you to process emotions and recognize patterns that might be contributing to your anxiety. Plus, it’s a tool you can return to whenever you feel the need to clear your mind. 

The simple act of writing can create a sense of relief and help you organize those swirling thoughts.

6. Progressive Muscle Relaxation

Tension often builds up in your body when anxiety strikes. Progressive muscle relaxation (PMR) can help release that tension. 

To do this, find a quiet place, sit or lie down, and slowly tense one muscle group at a time—starting with your feet. 

Hold the tension for a few seconds, then release it. Move up through your body, working on each area: legs, stomach, arms, shoulders, and finally, your face.

This technique helps you become more aware of physical stress and gives your body a chance to let go of it. 

The slow, methodical movement of tensing and relaxing can provide immediate relief, making you feel more calm and at ease.

7. Mindful Walking

Walking can be more than just a way to get from one place to another—it can also be a mindfulness activity. 

Try taking a short walk outside and focus on the sensations as you move. Pay attention to how your feet hit the ground, notice the rhythm of your steps, and take in your surroundings without rushing.

By concentrating on the physical act of walking, your mind gets a break from anxious thoughts. 

The movement and fresh air can also reduce stress. Even a five-minute walk can make a noticeable difference in how you feel.

8. Visualization

Visualization is a calming exercise where you imagine yourself in a peaceful place. 

Close your eyes and picture a setting that makes you feel relaxed—a beach, a forest, or any place that brings you comfort. 

Try to engage your senses: hear the sound of waves, feel the warmth of the sun, or smell the fresh air.

Your brain often responds to this as if you’re really there, allowing you to experience the calm that comes with it. Visualization can serve as a mental escape from whatever’s causing anxiety, giving you a chance to recharge. 

Even just a few minutes of this can help shift your mood.

9. Counting Your Breaths

Sometimes the mind just needs a simple task to calm down. Start by breathing in deeply and, as you exhale, silently count “one.” 

Take another deep breath, and count “two” as you breathe out. Continue this process until you reach ten, then start over again. It’s a gentle way to keep your attention focused.

This exercise gives the mind something to do, which naturally helps slow down racing thoughts. It also makes your breath more regular, which can relax both the body and mind. Try it next time you feel your anxiety building up.

10. Gratitude Practice

Spending a moment to think about what you’re grateful for can shift your focus away from anxious thoughts. 

Take a few minutes each day, either in the morning or before bed, to write down three things you’re thankful for. It can be something big, like family, or small, like enjoying a cup of coffee.

By focusing on gratitude, you help retrain your brain to notice the positive things in your life. 

Over time, this practice can help create a more balanced mindset and make anxiety feel less overwhelming.

11. Mindful Listening

Find a quiet space and focus on the sounds around you. Maybe it’s birds outside, a gentle breeze, or the hum of a fan. 

Whatever sounds are present, tune in to them without judgment. Instead of reacting or thinking about the sounds, just let them flow through your awareness.

This activity helps to draw attention away from anxious thoughts and grounds you in the present moment. 

Focusing on sound is a simple yet effective way to quiet the mind and ease stress, no matter where you are.

12. Mindful Eating

Eating mindfully helps bring your attention fully to the act of eating. Start by selecting a snack or meal, then notice its smell, texture, and color before you take a bite. 

Slowly chew, savoring each flavor, and pay attention to the sensation of eating without distractions like your phone or TV.

This practice not only helps reduce anxiety but also makes you more aware of what you’re consuming. It encourages slowing down, enjoying food, and being present, which can bring a surprising amount of calm to your day.

13. Affirmations

Positive affirmations can be a helpful tool for anxiety. Find a simple phrase that resonates with you, like “I am capable” or “I am at peace.” 

Repeat it silently or out loud, either in the morning or during moments of stress.

This repetition creates a shift in your mindset, helping you challenge anxious thoughts. 

It gives the mind something positive to focus on, replacing negative thoughts with words of encouragement and reassurance.

14. Stretching

Stretching is a simple way to connect with your body and release tension. 

Take a few minutes to do gentle stretches, focusing on areas like the neck, shoulders, and back where stress often builds up. 

Pay attention to how each movement feels and breathe deeply throughout the process.

Stretching not only helps reduce physical tension but also provides a mental break from anxious thoughts. 

It’s a great way to feel more in control of your body and mind, especially during stressful moments. Even a quick stretch can refresh and calm you down.