There are several effective strategies for calming down when feeling stressed. Deep, slow breathing can be especially beneficial. So can physical activities like taking a walk or practicing yoga. Other strategies include mindfulness and meditation.
Close your eyes and count slowly (either in your head or out loud). Doing this for 60 seconds with your eyes closed can help you concentrate on your breathing, and ultimately lower your heart rate while calming your mind and body.
With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down.
Promotes mindfulness: The 3-3-3 rule encourages mindfulness by directing our attention to our surroundings (things we see and hear) and our body (our movements). This helps to redirect our focus away from anxious thoughts and grounds us in the present moment, McInnis explains.
To calm your nerves quickly, try deep breathing exercises. Focus on taking slow, deep breaths, which can help lower your heart rate and reduce stress. Another quick method is to engage in physical activity—like walking or stretching—which can help release the tension in your body.
The 5-sense method is essentially another name for the 5-4-3-2-1 technique. It leverages the power of your five senses—sight, touch, hearing, smell, and taste—to redirect your attention away from distressing thoughts and emotions. By focusing on sensory experiences, the method aims to ground you in the here and now.
Exercise. Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time.
The Thumb helps fend off emotions like worry and anxiety. The Index finger helps you fight your fears. The Middle finger helps control feelings of rage and bitterness. The Ring finger aids in fighting melancholy and depression.
Zazen (Zen meditation)
By focusing on the breath and observing thoughts without judgment, practitioners can quiet the mind and reduce stress. It is suggested that regular Zazen practice can enhance emotional well-being, increase resilience to stress, and improve cognitive function.
Why can't I calm down? Depression and anxiety often distort our thoughts, making it difficult to stay calm when under stress. If we haven't developed ways to calm ourselves down, we try to push away the negative thoughts — which usually makes them more persistent.
Drugs such as Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) work quickly, typically bringing relief within 30 minutes to an hour. That makes them very effective when taken during a panic attack or another overwhelming anxiety episode.
Stress management techniques, such as exercise, mindfulness, and meditation, also can reduce anxiety symptoms and enhance the effects of psychotherapy. You can learn more about how these techniques benefit your treatment by talking with a health care provider.
It is based on the three "C's" of recovery calm your body, correct your thinking, and confront your fears.
The 54321 technique involves looking around you and finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By focusing on these things, kids can shift their attention away from stress and anxiety and into the present moment.
Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.