Instant Ways to Calm Stress and Anxiety

How to Calm Yourself When Stressed

       

      People get worried and upset from time to time. That's a normal part of life, isn't it? But what happens when that anxiety takes over, and you can't calm yourself? Being able to calm yourself in the present moment is often easier said than done.

That's why putting a few tips into practice that you know can help you when you're feeling anxious or angry, stay calm.

No matter how zen your life is, or how well you think you can manage your emotions, there are times when a reaction is unavoidable. It is important to know a few tricks that will help you calm down immediately. You all know how hard it can be to relax when your heart is angry, but having a repertoire of tactics under your belt can help you manage your emotions, right away when you're angry.

Here are some helpful and proven tips that you can try when you need to calm down.

Practice Mindfulness

Mindfulness is the ability to be completely present in the present moment and focus on whatever you are doing. Focus on your breath and take a good look at where you are. If your mind wanders, and it will—do your best to pay attention to what the thought is, and then just let it go and return to where you were before.

Focusing on your breath and your surroundings is a form of focus that draws you into the present, and away from the wandering thoughts that may be the main cause of your stress.

A review of studies published in the journal JAMA Internal Medicine found that mindfulness meditation is very effective at reducing human psychological stresses such as anxiety, depression, and pain.

Go out

A 2002 study showed that sunbathing can increase the release of serotonin in your brain, which can improve your mood, and make you feel calmer (apply sunscreen before going out).

A 2020 research review found that spending 10 minutes outside can not only improve your mood, but also focus, and normalize your blood pressure, and heart rate. And you don't even need sunshine — just being surrounded by nature feels cool and relaxing, even on a cloudy day.

Perform This Monkey Stretch to Release Tension

In this exercise, you bring your arms (arms outstretched) in front of you, then lower your arms down. Then you bring your arms (still outstretched) out to the side, then down. Finally, you bring your hands over your head and then dive down, with your head hanging between your knees, and you hang there for a second. This exercise is very effective for releasing the tension that you hold in various parts of your body.

Listening to music

A 2013 study found that listening to music when you're feeling stressed can make it easier for your nervous system to relax once a situation is over, which means it helps you control stress and anxiety levels, even in difficult situations. (colorado.edu)

Soothing music such as classical music, or soothing sounds (such as the sound of waves crashing) can also help keep your cortisol levels low and calm your mind. If you're looking for instant relief, listening to something relaxing might be the answer.

Sniff some Lavender

The scent of lavender is more than pleasing to the nose, it can also help you relax. Several studies have shown that lavender scent can help people feel more relaxed and reduce stress. Inhaling lavender might even lower your blood pressure and heart rate, according to research published in the Journal of the Medical Association of Thailand. Carry lavender essential oil with you when you are feeling stressed or anxious.

Write

If you have a few minutes, you can also take advantage of a journal. A 2020 review published in Critical Care Nurse found that journaling seemed to help reduce psychological stress. You can write about what causes you stress, and express your emotions on the page.

Tell Yourself Something Nice

There's a reason mindfulness and meditation teach you to let go of your negative thoughts.

Break the cycle of negative self-talk by thinking about one good and true thing about yourself, such as I have a big heart. I do my best and get better every day. I am very nice.

For the rest of the day, silently repeat every time you see your mind spinning in a self-critical direction, or when you just want a little push.

Capture Your Negative Thoughts

Stopping negative thoughts is a very effective skill for slowing or stopping a disaster. Thinking "what if" If you have negative and scary thoughts, notice first that you MUST stop them, and not let them continue. In your head, scream 'STOP' to yourself — imagine a red stop sign if you wish. Replace negative and scary thoughts with beautiful and fun images you have created. For example, memories of summer vacations or swimming at the beach.

Focus on What is Right

Name 3 things that are fun right now quickly. Maybe you are sitting in a comfortable place, the sun is shining, and your pet is snuggled close to you. This is an exercise you can do whenever you see your stress level rising because allowing yourself to see what's in front of you right now helps you stay grounded at the moment. And also relax.

Use logic to challenge your fears

Feelings of anxiety and intense stress come quickly, often stemming from irrational thoughts. You may begin to focus solely on the worst possible outcome or spiral into a chorus of "what-ifs" that play into your deepest fears.

Try to come out of it by using logic, to challenge your anxiety. Ask yourself questions such as these:

- What is the evidence that this is true?

- What is the probability that what I was worried about actually happened?

- What is the probability that it will not happen?

- How do I deal with the worst thing that can happen?

- Is worrying about this going to help me?

Once you've answered these questions, you can begin to think more positively and train yourself to work through any remaining negative feelings.

Get Rid of Stress and Straighten Yourself By Pressing Your Palms

Pushing your palms in and holding them for five to ten seconds will give your body "proprioceptive input" that lets your body know where it is in space.

I like this one because it reminds me of the tree position in yoga, which is the last in a series of standing postures in Bikram yoga. The palm thrust is like a portable mini tree position that I can pull up any time to cool off.

Move your body

Exercise is a great way to relax and calm your mind, and you don't have to do strenuous exercise to enjoy its benefits. Even just walking or doing yoga can work.

Exercise helps you to get rid of negative thoughts and encourages your body to release endorphins which improve your mood, and make you feel better.

Studies have shown that physical activity can protect you, improve some mental health conditions, and reduce symptoms of depression and anxiety.

Regular exercise can significantly reduce feelings of anxiety over time, but a brisk walk outside or a run on a treadmill can lift your spirits too.

Summary

Once you've calmed down, you should be in a better position to deal with any stressful situation you're in. It's also a good idea to adopt some regular stress relievers and healthy lifestyle habits, so you can reduce your overall stress level. And you will be less affected by the stressful situations that you face in the future.