In today’s fast-paced world, feeling overwhelmed or stressed has become a common experience for many of us. Whether it’s the pressure of work, personal challenges, or simply trying to keep up with daily responsibilities, finding ways to calm down and regain a sense of stability is essential for both our mental and physical well-being.
In this blog, we’ll explore some proven strategies to help you relax, refocus, and regain control when life feels overwhelming.
1. Breathe
When you’re feeling stressed or anxious, it’s common to begin breathing rapidly. This quickened breathing sends signals to your brain, triggering your body’s fight-or-flight response. That’s why it’s essential to take long, deep breaths, as this can interrupt that reaction and help bring back a sense of peace.
“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehort, a health expert.
There are several breathing techniques you can practise, such as the 4-4-4 (box) breathing, where you inhale, hold, and exhale for 4 seconds each, promoting relaxation. Another method is the lion’s breath: sit with hands on your knees, inhale through your nose, then exhale forcefully with your mouth open and tongue out, making a “ha” sound. It’s recommended to repeat this cycle several times.
2. Take yourself away
Stepping away from the source of your stress can also be a very effective way to calm down. Even pausing for a few seconds before re-engaging can give you enough time to regain your composure and relax. If possible, take yourself outside and be in nature for a couple minutes. Spending time outside has proven to reduce stress levels by 21%.
3. Relax your muscles
When you’re feeling stressed, you might unknowingly tense your muscles, which can heighten your stress levels even more. Progressive muscle relaxation (PMR) is a technique that can help you release this tension, leaving you calmer and more relaxed.
Here’s how to do it:
- Find a quiet and comfortable space to sit or lie down in.
- Start with your face, tense the muscle for 5 seconds.
- Release them and feel the relaxation for around 10-20 seconds.
- Move to the next muscle group and continue tensing and relaxing each group, until you have reached your feet.
4. Move your body
When you’re feeling anxious or angry, it’s best not to dwell on what’s bothering you, as this can often intensify your emotions. Instead, try to distract yourself by engaging in physical activity. Choose an exercise you enjoy and move your body for as long as you need to help shift your focus and improve your mood.
When you engage in physical activities, your body releases endorphins which can reduce your body’s tension and worry, improving your mood and calm you. It has been shown that exercise will reduce the number of negative mental health days you encounter over time.
5. Listen to music
Music is an excellent way to find an escape without physically going anywhere. It has been shown to reduce stress levels, helping you maintain a sense of calm and relaxation. Listening to your favourite song can offer comfort and soothe you, often without you even realising it.
Learn more about our charity campaign, ‘Someone To Talk To.’ We offer free one-on-one therapy sessions to support children who may be struggling with their mental health.
References
https://www.healthline.com/health/how-to-calm-down
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.02942/full
https://positivepsychology.com/gratitude-appreciation/#being-grateful
https://archive.nytimes.com/well.blogs.nytimes.com/2013/07/03/how-exercise-can-calm-anxiety/
https://www.healthline.com/health/progressive-muscle-relaxation
https://www.wikihow.com/Be-Calm-in-a-Stressful-Situation
https://unplugged.rest/blog/benefits-of-nature