Feeling stressed, anxious, or overwhelmed is a common experience in today’s fast-paced world. While we may not have control over external circumstances, we can choose how we respond to them. When faced with stress, anger, or anxiety, it might seem challenging to find ways to calm down. Here are over twenty practical strategies to help you regain your composure and find a sense of peace, whether you’re juggling work responsibilities, navigating relationship conflicts, or managing the demands of daily life.
Tips for Easing Anxiety
- Use Logic: Anxiety often arises from fear-based narratives we create in our minds. Ask yourself: Is there factual evidence for my worries? What are the odds of my fears coming true? Can I think of a more constructive solution?
- Chew Gum: Oddly enough, research suggests that chewing gum can improve alertness and lower anxiety levels.
- Journal Your Thoughts: Writing down your worries can help you process your emotions and reduce their hold over you.
- Take a Walk: Physical activity helps release pent-up energy and reduces stress.
- Practice Yoga: Dedicate 10-20 minutes to yoga and deep breathing to help center your thoughts and calm your mind.
- Self-Talk: Speaking to yourself can be a powerful way to work through feelings. Don’t hesitate to express your thoughts aloud, even in the third person if that helps!
Strategies for Managing Anger
- Count to 100: This classic technique can ground you and redirect your focus.
- Shift Your Thoughts: When anger strikes, challenge negative thoughts. Can you view the situation from another angle? Is there a way to resolve the issue?
- Breathe and Walk: Stepping away from the situation and taking a walk can provide clarity and reduce tension.
- Exercise: Physical activity is a proven way to alleviate anger and stress. A workout can help you channel that energy into something positive.
Coping with Panic Attacks
- Remember This Will Pass: Acknowledge that panic attacks are temporary. Shift your focus to the knowledge that your feelings will subside.
- Inhale Lavender: The scent of lavender is known for its calming properties. Whether through essential oils or in a bath, it can help ground you.
- Repeat a Mantra: Use calming affirmations to bring your focus back to the present moment, such as, “I am at peace. This too shall pass.”
Finding Calm When Overwhelmed
- Delegate or Eliminate Tasks: If you’re feeling overloaded, consider what responsibilities you can pass on or drop altogether.
- Listen to Relaxing Music: Calming tunes can help center your thoughts and bring you back to the moment.
- Stay Hydrated and Nourished: Drinking water and eating nutritious foods can improve your overall well-being and help you stay focused.
Lifting Your Spirits When Sad
- Avoid Self-Judgment: Allow yourself to feel sad without criticism. Let the emotions flow naturally.
- Seek Laughter: Watching a comedy or spending time with a humorous friend can help brighten your mood.
- Get Active: Engaging in physical activity can help shift your focus from your feelings and release endorphins, improving your mood.
- Choose Upbeat Music: Instead of sad songs, opt for something uplifting to help shift your emotional state.
- Express Yourself: Writing about your feelings can be a cathartic way to process sadness.