How to Calm Yourself Down

13 Proven Ways To Calm Yourself Down

We’ve all experienced those moments when we feel as if our blood is boiling and our heart can’t stop racing. In those moments, it’s hard to control ourselves, and it feels as if we’re losing rationality. But never fear because everyone has an answer for how to calm yourself down.

In this article, we will explore several ways to calm the body and mind, from deep breathing exercises to simply distracting oneself with a favorite song or TV show.

How to calm yourself down

13 Proven Ways To Calm Yourself Down

1. Breathing Exercises: 

What it does: It helps the mind and body feel a sense of calmness, relieving stress and anxiety. It is a very well-known way to deal with stress and anxiety and is helpful to prevent panic attacks. Any breathing exercise is good for reducing anxiety, but deep breathing is beneficial.

What you do: You can either imagine breathing to a stoplight or breathing in through your nose/mouth as you count from 1-3.

How to do it: Sit in a comfortable position, lean in if needed, close your eyes, and focus on your breathing. You can also place your hands on your belly and say “ba-ba” when inhaling.

Breaking exercises are for everyone – you can do it at any time of day or night, no need to wake up early! It’s good for everybody with or without anxiety, but it’s handy for those with mental illness (such as depression). But really, I recommend everyone to try it – who knows, you may end up loving it!

2. Music (singing or dancing)  

What it does: You’re distracting the mind with something joyful and optimistic, therefore relieving stress and anxiety. It can also release endorphins, making you happy afterward.

What you do: Sing along to any song or dance around like nobody’s watching (insert Mariah Carey’s ‘All I Want For Christmas’ in case you need some inspiration).

How to do it: Find a good song and turn on your favorite music. Listen to it as you dance or sing along! If you’re the type of person that likes singing in the shower – do it! It’s great, really!

3. Watch a favorite TV show or movie 

What it does: It gives you something to focus on other than yourself. It also helps you distract your mind from the situation at hand – it’s a great way of escaping from real life.

What you do: Pretend as if you’re watching a movie or TV show. Watch it as if no one was watching and enjoy the moment. It’s more important to have a good feeling about what you’re watching, rather than being realistic about how good an actor/actress is.

How to do it: Find a good show and watch it. Read the summary or even go online and look up information on the story so you know what’s going on.

4. Journal

What it does: It helps you clear your mind. You will be able to distract yourself by writing down your thoughts, which are usually racing in your brain when something stressful or traumatic happens. It’s also a great way to vent what’s on your mind when you can’t talk about it with someone else.

What you do: You can write whatever mood you’re in at that moment. It’s helpful to write it down if you can’t get it out of your head, so get a pen and paper ready.

How to do it: Sit in a comfortable position if possible, get yourself some piece of paper, or use your computer/tablet wherever you are. Write whatever comes into your mind at that moment.

5. Exercise/Yoga/Meditation

What it does: It helps relieve stress, anxiety, and depression. You feel as if you actually accomplished something positive for yourself – not just taking away from others or sitting around doing nothing. You can do it before or after you feel stressed or worried. It’s also a great way to relieve your mind from the stress of everyday life.

What you do: Find a good exercise, yoga, or meditation routine. The benefits of regular exercise are well-known, but it also has calming effects on the body and mind.

How to do it: Go through your routine – start with one hand behind your back and finish with both hands behind your back – focus on the position of your hands throughout the exercise.

6. Talk to a friend

What it does: Talking to someone or finding support can help to relieve stress and anxiety. It’s also a great way to vent what’s on your mind when you can’t talk about it with someone else.

What you do: Talk to your friends, family members, pets, etc. Don’t be afraid – everyone can provide good advice! 

How to do it: Talk about the things that are stressing you out. Don’t worry about whether it’s embarrassing or not – just tell someone. Ask if they have any advice, talk it out with someone.

7. Essential Oils: 

What it does: It helps to relieve stress, anxiety, and depression – it’s a great way to relax your mind and body.

What you do: Use essential oils as a perfume. Put one or two drops of oil on a piece of tissue or cotton wool that you then carry around with you. Lavender oil is especially great because it has a calming and relaxing effect to help your everyday life and feelings.

How to do it: Find an essential oil by going online. Use the ones mentioned above; they have been proven to help with stress relief! They also have a calming scent that helps relieve your mind from stressful situations.

8. Chew Gum: 

What it does: Research shows chewing gum helps to relieve stress and anxiety. It also helps keep your mouth busy, so you don’t think about other things – it’s a great way of distracting yourself.

What you do: Chew gum during class or while studying. It will give you something else to focus on other than the negative thoughts swirling in your mind at that moment.

How to do it: Try all different kinds of gum – it can be mint, strawberry, anything! Just chew it, don’t swallow it! It will help you distract yourself from the negative things that are stressing you out.

9. Take a nap: 

What it does: Taking a nap allows you to relax and rest your body. If you’re stressed, chances are you’ll sleep poorly – which will make you even more tired and stressed.

What you do: Take a nap! It doesn’t have to be a long one, just enough to give yourself a break from the stress of everyday life. It will let your mind relax and help your body get rid of the stress hormones released during the day.

How to do it: Find a good place and lay down. Remember to mentally disconnect yourself from everyday life and all the stress that comes with it.

10. Walk or run: 

What it does: It helps you get rid of all the stress hormones in your body, including cortisol, adrenaline, and norepinephrine. It also relieves your mind from negative thoughts.

What you do: Find a good exercise or challenge yourself with a new difficulty level or distance. It doesn’t have to be an extreme one! For example, get some running shoes and go for a nice walk in the park, run through the park, jump rope for 10 minutes, go to the pool, swim laps, play badminton, etc.

How to do it: Go out and get out of your comfort zone – that’s what will make the difference. But, then, make sure to enjoy it!

11. Guided Imagery: 

What it does: It’s great to use when you’re feeling stressed or anxious – it helps you to “see” the positive outcome of certain situations.

What you do: It can be helpful to focus on your goal, thinking about your desired outcome. Then focus on your mind imagining the outcome – think about how good it will feel and what would happen once you’ve achieved it!

How to do it: It’s a great tool for everyday life and helps with stress, anxiety, and depression. Close your eyes and think about what you would like to achieve. Get rid of all the negative thoughts and focus only on the positive ones – you’ll be pleasantly surprised by how powerful it is!

12. Take a bath: 

What it does: Taking a bath is a great way to relax – it can help clear your mind from negative thoughts and give you a little time for yourself.

What you do: Find a good place where you can relax and read a book, listen to music or just have some “me time.”

How to do it: Lay in the bathtub, put some relaxing music on or read a book while enjoying the water. It can be so relaxing! It’s also a great way of relieving stress.

13. Therapy: 

What it does: It helps to focus on your problems and find a solution. It’s a way to vent and focus all your energy and efforts on issues with anxiety, stress, or even depression.

What you do: If you feel like talking about your feelings is not enough, you can always see a therapist or counselor who will be able to help you work out what’s worrying you most. It is an approach that helps families deal with practical issues in life, but also psychological problems.

How to do it: Find a therapist or counselor. Look online, ask your friends if they have any recommendations for a good therapist.

Seeking Help

I hope this post has helped you understand the importance of relaxation. These are some simple steps you can take daily or on certain days to help with your stress levels. Remember, it’s okay not to be okay sometimes – but with practice and patience, people can overcome anything. Talk to someone if you’re struggling with feelings or want more support moving forward!

For more information about how therapy can help you relieve stress, contact Washington Psychological Wellness today! We are proud to offer a complimentary 15-minute initial consultation to see how we can help you!

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