If you’re feeling stressed or anxious, there are some things you can do to calm down. Try taking deep breaths through your nose, filling up your lungs, and then slowly exhaling through your mouth. Repeat this several times until you start feeling relaxed.
You can also try some relaxation techniques like progressive muscle relaxation or visualisation. Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, starting with your toes and working up to your head.
Visualisation involves picturing a peaceful place in your mind and focusing on the positive feelings that it brings you.
Both of these techniques can take a little practice to master, but once you do, they can be very effective at helping you to stay calm in stressful situations.
If you find that you’re still feeling stressed, there are a number of techniques that can help.
Here are the top 5 Ways to calm yourself down:
1. Recognize the signs that you’re getting agitated.
If you can catch yourself getting worked up, it’s easier to calm down. Pay attention to your body and see if you notice any changes. Do your heart rate and breathing speed up? Do your muscles tense up? Are you sweating or flushed? Once you know the physical signs that indicate you’re getting upset, you can take steps to calm yourself down.
2. Take slow, deep breaths.
This is a classic relaxation technique for a reason—it works! When we’re stressed, our breathing becomes shallower and faster. Taking slow, deep breaths has the opposite effect and can help your body to relax.
3. Picture a peaceful place.
Close your eyes and try to imagine a calm, serene setting. It could be somewhere you’ve been before or somewhere completely fictional. The important thing is that it’s a place where you feel safe and at ease. Focus on the details of the scene and what you see, hear, and smell. Really try to immerse yourself in the image.
4. Repeat a calming phrase to yourself.
Choose a short phrase that has meaning for you and repeat it to yourself when you’re feeling stressed. It could be something as simple as “take it one step at a time” or “I can handle this.” Focusing on the words can help you take your mind off of whatever makes you anxious.
You can find such calming phrases in these 60 Calm quotes.
5. Focus on something else.
Distracting yourself can be a helpful way to calm down when you’re feeling stressed. Try to focus on something else, whether it’s a book, a puzzle, or your favourite TV show. It can be anything that takes your mind off of whatever is causing you anxiety and helps you to relax.
These are just a few of the ways you can calm down when you’re feeling stressed. Everyone is different, so experiment and see what works best for you. It’s okay to ask for help if you’re struggling. There is no shame in reaching out to a therapist or counsellor for support.