Today, everyone, regardless of their social and financial status, regularly experiences stress. With each passing year, people face more challenges and problems.
This is due to the accelerated pace of life, as well as political, military, and natural events happening worldwide. Additionally, we lose our peace of mind because of various family and work-related issues.
In such circumstances, it’s crucial for a person to be able to calm down quickly, or endless problems and life difficulties may completely throw them off balance.
In this article from the “Psychology” section, we will explore several effective methods and life hacks to help you calm down quickly and regain control.
Slow Counting in Your Mind
If you feel like you’re about to explode, simply start counting slowly to 10 in your mind. You’d be surprised, but this “childish method” really works.
Very soon, your anger will significantly subside, and the situation will seem less critical. This simple method of calming down has been known for a long time, so add it to your arsenal.
Experts recommend not just saying the numbers to yourself, but also trying to visualize them in your mind. Remember, heated conversations rarely bring any benefit.
Stabilizing Your Breathing
Various breathing techniques help people cope with stress. Proper breathing quickly reduces adrenaline levels in the blood because more oxygen enters the body.
Let’s look at some breathing techniques that help you calm down quickly.
Method 1
- Perform 3-4 deep and then quick inhales and exhales alternately.
- Inhale through your nose and exhale through your mouth.
- Take a 5-second pause and repeat the procedure again, and then 3-5 more times.
Method 2
- Start inhaling air into your lungs as deeply as possible, at your usual pace.
- Focus on each inhale and try to breathe without abrupt movements.
- Calmness will come after a few minutes.
Method 3
- Inhale sharply, clenching your fists.
- On the exhale, sharply unclench your fists, completely relaxing your fingers.
- Perform 10-12 exercises.
Visual Change of Scenery
To calm down quickly, start fantasizing or recalling previously seen objects. Imagine seeing a lot of water and other pleasant objects. If possible, try to find a comfortable position and close your eyes.
Breathe slowly and steadily, thinking about a beautiful seashore or lake. Don’t forget the background – clouds, birds, trees.
Try to feel the touch of the water, which, flowing down your body, takes away all negative thoughts and worries. Stay in this position for several minutes.
Contact with Water
Move from imagined water to real water. Simply open the faucet or dip your hands into a container of water (just not in the glass of the person who upset you). Remove anything that might hinder you from relaxing—tie, clasps, pins, or a tightly fastened belt.
Then, touch your neck with wet palms and gently massage it with your fingertips. After a couple of minutes, wash your hands and imagine that the water has taken away all your problems.
Dark Chocolate or Honey
2-3 pieces of dark chocolate (at least 60%) can help improve your mood and calm you down. Interestingly, 1 teaspoon of natural honey has similar properties.
If you can’t sleep due to nervous tension, dissolve a spoonful of honey in a glass of warm milk and drink it slowly. Soon, you’ll be able to overcome insomnia.
Light Self-Massage
To calm down quickly, experts recommend massaging your head and hands. For head massage, a regular brush will do. Brush your hair for a few minutes. This will help improve blood circulation and relax the muscles of your head.
Additionally, massage the area between your eyebrows. Simply rub your palms together vigorously until they turn red.
Aromatherapy
People have used specific scents for treating various ailments or quickly calming down since ancient times. This practice is especially popular in Eastern countries.
To create a pleasant atmosphere around you, simply light an aroma lamp or rub a couple of drops of essential oil in your palms. Some blends are excellent at neutralizing chemicals that trigger nervous processes in the human body.
Sweet orange, lavender, or geranium oil works well for this. It calms the nerves and helps with insomnia. Interestingly, almost any oil is available as a spray today.
Hot Drink
If you can’t calm down quickly, then drink a hot beverage. The best choice would be a chamomile or rosehip tea. Herbal teas also work well to calm the nerves.
Such hot drinks normalize blood pressure and breathing and help a person relax.
Light Rearrangement
For some people, a simple rearrangement of furniture helps them calm down quickly. Engaging in physical activity helps them forget about stress. Interestingly, according to Eastern practices, moving 27 objects is necessary to dispel sadness.
For many, moving even some light objects is enough to achieve calmness. This could include moving pictures, interior items, or flower pots on the windowsill. In just a few minutes, you will achieve the desired effect.
Writing Down Thoughts
If you feel that you are about to start getting nervous, write down all your concerns on paper. This way, you can rethink your worries and look at them from a different perspective.
It is also very effective to burn the notes or objects that cause you anxiety. This act helps to destroy the source of your worries along with the object.