What we want you to know is that it is okay to not feel okay!
Don’t guilt-trip yourself into feeling bad if you feel this way. Most of us are looking for answers on how to calm down but it is important to know, it can be extremely hard sometimes.
Anxiety is an emotion that will be a part of you, whether you like it or not. You can’t completely get rid of anxiety but can learn some tips and techniques to manage it better. You can learn how to calm down.
We have curated a list of such techniques and ways to calm down that you can use to deal with your anxiety a little better.
However, before we move ahead, please note that we are not medical professionals so if these don’t work for you, and the feelings of anxiety persist, please consider taking professional medical advice such as therapy.
So with that being said, without further ado, let us look at some strategies on how to calm down.
1. Acknowledge your feelings
Acknowledging your feelings is the first step towards feeling better. Don’t try to fight your thoughts as it might only make them stronger but also make your anxiety worse.
Try asking yourself questions about why you’re feeling this way and if your fears are based on facts or due to certain circumstances. Asking such questions will help you understand your feelings better and will also make you feel better once you figure out why you are feeling this way.
Then try to think of solutions to the worst possible outcome that is causing you the anxiety. Try to comfort yourself and counter your negative thoughts with positive ones instead of dismissing your feelings. Acknowledging your feelings might just be your answer to how to calm down.
2. The 4-7-8 breathing technique
Deep breathing is a well-known instant way to calm your mind during tense situations.
In the 4-7-8 technique, you have to sit and close your eyes, breathe in for 4 seconds, hold the breath for 7 seconds and exhale at the 8th second. This is a prevalent relaxation technique that will definitely help you calm down.
Not only will it calm you down, but it also helps lower your anxiety, your blood pressure and will help you to sleep better! You can try other kinds of breathing or can just close your eyes and take a few deep breaths for instant relief.
Journalling is writing down all your feelings and thoughts on a piece of paper or even on your phone. It is advised by many professionals when asked about how to calm down. It is a way to vent, release and process your feelings and organize them. It is a proven way to calm down as you vent out your fears and issues in a non-judgemental safe space.
It helps in managing anxiety, reducing stress, and forms an outlet for your feelings. You can make it a habit to write in your journal every day, or you can just write when you’re feeling anxious and overwhelmed.
Some people even practice writing in a gratitude journal, where they list things they are grateful for every day. This is also a great way to take care of your mental health.
4. Practice grounding methods
There are multiple grounding techniques recommended to bring you back to the moment and to facilitate mindfulness. It is one of the most effective answers to how to calm down.
The most popular one is the 5-4-3-2-1 grounding technique. In this, you have to list five things that you can see, four things that you can touch, three things you can hear, 2 things you can smell, and 1 thing you can taste.
You can also try making other lists that are difficult to complete. This list can be about trips you’ve taken in your life, your favorite memories, favorite dishes, or anything that you want.
Other grounding exercises like putting your hands in iced water, moving your body, visualizing, and describing what’s going on around you are also helpful to calm your mind.
Just try to focus on being present. These techniques might just be your answer to how to calm down.
Meditation is also one of the most effective ways to calm down when things feel overwhelming.
It is basically sitting in one place and trying to be mindful of your surroundings and focusing your attention on one thing. There are several kinds of mediations that you can use according to which suits you the best. Many apps offer guided meditations and you can find videos on youtube as well.
Meditating for even 5 minutes can immediately put your mind at ease. Just relax your muscles, stretch your body a little bit and sit down to meditate. You can also try slow deep breathing while meditating.
Meditating is proven to be an extremely effective answer to how to calm down.
Exercising is also a good answer to how to calm down when things seem overwhelming. It releases endorphins and other chemicals that are known to be happy hormones! If you don’t want to do full-on workouts, you can also try other kinds of physical activities like yoga, biking, and even dancing!
People who exercise regularly are lesser prone to depression and anxiety than those who don’t. Exercising thus keeps you healthy both physically and mentally! It also improves your sleep patterns and limits the levels of stress in your brain. For best results try exercising outside.
7. Go out in the nature
Sometimes just going out in fresh air can completely change your mood. You can go for a walk in a park, or just go sit outside and it will make you feel better. When we’re feeling anxious and are in stressful situations, the room could feel suffocating and that might add to our stress. A change of environment will relieve that tension and help you feel calmer.
Spending time in nature is relaxing for your body and it reduces anger, blood pressure, stress and induces feelings of happiness. Wellness specialists often recommend spending time in nature and hail its effects on both physical and mental health.
Thus, something as simple as just stepping out in nature might just be your answer to how to calm down!
8. Do something you love
Indulging in your favorite hobby can also help you calm down. You can listen to soothing music, cook your favorite meal, dance to your favorite songs, draw something, or do anything that you enjoy. Doing something you love will certainly calm down your anxiety and also make you happy.
You can also call someone you love talking to or maybe go meet them in person! Talking always makes things better and sharing your feelings with someone you trust is a great bonding exercise as well. Also, do not feel afraid to ask for help.
9. Recharge your body
Sometimes you might feel stressed because you haven’t gotten enough sleep or rest. Therefore you may try taking a nap, a long relaxing bath, or just eat a good healthy meal.
Naps, baths, and eating a good meal will freshen you up and will certainly be an answer to how to calm down. Changing your outfit to something you look and feel good in might also work.
10. Reach Out
If these feelings of anxiety and stress persist for a long time, you must consult a mental health professional. They will undoubtedly know better about the source of such feelings and will help you live a better life.
Reaching out may feel overwhelming at first but it is the right thing to do for the sake of your mental well-being. Talk to your friends and family about how you feel and how you can be helped. You can research the therapists in your area and get started with your treatment as the problem will only get worse if you keep it a secret and avoid it.
It is only you who could take the first step towards healing.
Now there you go, this was our list on how to calm down that you can use to take care of yourself in stressful situations. You can add habits like meditation, keeping a gratitude journal, or journaling in general to your daily routine to reduce stress and anxiety. Exercising or going for a walk regularly will also keep your mental and physical health in check.
As mentioned above, the feelings of stress and anxiety will never completely go away but we can learn how to calm down and deal with them. These were a few of the most trusted ones but you can research more and find what works for you the best.
You may also talk it out with your loved ones and learn about their coping mechanisms as well! This will also help you realize that you are not alone in this.
Please don’t immerse yourself too much in your work that it starts affecting your mental health. Take care of your mental health and don’t forget to take a break and breathe.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.