- Chris Spadaccino | Crisis Counselor | Guest Writer
- 1 day ago
Moving your body helps calm the mind by shifting your brain chemistry, reducing stress, and easing anxious thoughts. Even simple, gentle movement can interrupt overwhelm—moving your body helps calm your nervous system and bring you back into the present moment.
We often treat the mind and body as separate, but the moment you start moving, walking, stretching, or pacing, your brain chemistry shifts almost instantly. Anxiety eases. Focus returns. Stress drops. This article explores why motion is one of the most reliable ways to quiet a busy mind, breaking down the psychology and science behind the mind–body connection while offering practical tools you can use at home.
The Science Behind Movement and Mood
When exercising, you notice that your breathing becomes heavier and your heart beats faster. In addition to these sensations, you may also begin to notice a change in mood, decreased pain, and a lower stress level. This happens because exercising is a controlled form of stress, unlike day-to-day stress, your brain knows that the physical stress has a limited time frame. Therefore, your brain releases endorphins, a natural chemical produced by the hypothalamus and pituitary gland, intended to reduce pain, create a sense of resilience, and increase calm. After the workout, your body enters a state of rest and recovery, which calms while providing a sense of accomplishment. That sense of accomplishment is due to the release of dopamine, the brain's reward system, providing you with a sense of relief that the physically straining task is over, and a feeling of pride for completing it. All of these sensations don’t need to come from a time-consuming or overly straining exercise routine either. They can be from simple everyday motion.
Small Movements, Big Mental Shifts
You don’t need to go through a full workout to get these benefits from motion. Every day, physical activities can be enough to aid your brain in producing the “feel-good” chemicals. Here are some practical examples of movements that aren’t too time-consuming, but helpful in breaking anxious thought-loops. A quick 5-minute walk, especially if you are able to change your environment to one that is outside, is a great way of resetting your mood. Slow movements like stretching or pacing can calm the nervous system and ease physical tension tied to stress. Pairing that movement with timed breathing, like inhaling during a stretch, and exhaling while letting go, can add to the calm that stretching already brings. There are even low-energy options, such as shaking out your arms, rolling your shoulders, and doing body-weight squats can ease anxiety and aid in re-focusing. A common misconception is that intensity is the key, but what really matters is consistency to create a reliable mental reset.
A Real-Life Example: Using Motion in High-Stress Moments
Let’s take a scenario with which many of us are familiar. Whether you’re a student or working, there’s been a day when deadlines are closing in and the stress feels too overbearing. Your brain starts to feel foggy, and it begins to become difficult to concentrate. There’s no time for a full workout, hardly even a long break. Next time, when something like this occurs, take some time for yourself. Get up and roll your shoulders back, maybe even go for a short 2-minute walk down the hall, or if you can’t, in your room. As you move, your breath will deepen, your muscles will relax, and the anxious thoughts will begin to fade. You now have a new sense of calmness and are ready to get through the day. In this scenario, there wasn’t an intense, time-consuming workout; just simple movements were enough to break the stress loop and bring about a feeling of calm.
Movement as a Mental Health Tool
Movement isn’t just something we do to stay in shape, it’s one of the most accessible tools we have for managing our mental state. Even a few minutes of walking, stretching, or everyday motion can shift brain chemistry, quiet stress, and bring you back into your body when your mind is overloaded. You don’t need a gym, a schedule, or a perfect routine. All you need is a moment and a willingness to move. In a world that constantly demands our attention, these small resets help us to quiet the noise. When you understand the psychology of motion, you realize that calming your mind often starts with something as simple as taking the first step.
Reference:
Johns Hopkins Medicine. (n.d.). The truth behind ‘runner’s high’ and other mental benefits of running. Retrieved December 3, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
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Chris Spadaccino
Crisis Counselor | Guest Writer of Moody Melon Magazine
I’m a junior at Texas State University majoring in Psychology. I’m passionate about supporting others on their mental health journeys and deeply believe that no matter where someone starts, with belief and effort, they can grow into something greater than they ever imagined.
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