When anxiety takes over, it can feel like your mind is racing at a million miles per hour. The truth is, stress and anxiety are part of everyday life, whether it’s due to things like work or personal challenges.
You may have more severe anxiety or stress, but generally speaking, feeling overwhelmed or nervous is perfectly normal. There are also plenty of effective techniques for finding your calm.
Learning strategies for how to calm down is a great first step toward managing your anxiety or supporting your mental health. These methods are easy to integrate into your daily routine and can make a big difference in handling stress.
How To Calm Down
When it comes to calming down quickly, the most effective methods are often the simplest. Whether you’re dealing with a sudden spike in anxiety or just need to unwind after a long day, give some of these a try.
1. Deep Breathing
One of the quickest ways to calm your mind is through deep breathing exercises. When you’re stressed, your breathing tends to become shallow and rapid, which only makes your anxiety worse and more difficult to control. By taking slow, deep breaths, you signal to your body that it’s time to relax.
Try inhaling deeply through your nose for a count of four, holding the breath for a count of four, and then exhaling slowly through your mouth for a count of six. Repeat this cycle a few times—it’s simple, but you’ll probably release some tension you’re holding onto.
2. Meditation
Meditation is another powerful tool for calming down. By focusing your attention and eliminating the stream of jumbled thoughts that may be crowding your mind, meditation can help you find a sense of inner peace. You can depersonalize those thoughts and help you process them without severe attachment—or triggering emotions. This can not only help you calm down, but even make it easier to identify the underlying problems you’re experiencing.
There are various forms of meditation, from mindfulness to guided sessions, that can fit into your lifestyle. Even just a few minutes a day can make a difference. Sit quietly, focus on your breath, and gently bring your mind back whenever it starts to wander.
3. Exercise
A bit of physical activity is a natural stress reliever. Exercise helps reduce levels of the body’s stress hormones, such as adrenaline and cortisol, while also boosting your the production of endorphins—the chemicals in your brain that are natural mood elevators. This helps take your mind off of your anxiety and tells your brain to be happy.
Plus, even a little bit of exercise can do the trick. Whether it’s a brisk walk, a short jog, or a full workout, getting your body moving can help clear your mind and reduce stress.
4. Yoga
Yoga combines the first three tips into one, so it’s definitely a viable option for relaxing your thoughts. Through physical postures, breathing exercises, and meditation, you can calm both the body and mind. The gentle stretches and poses of yoga can ease muscle tension, improve flexibility, and promote a sense of calm.
Practicing yoga regularly can help you manage stress better over time, and it’s a great way to unwind at the end of the day. Even a quick 10-minute session can make a noticeable difference in how you feel. There are plenty of free videos online you can use or in-person classes that you can sign up for.
5. Listening to Music
Music has the power to change your mood in an instant. Whether you need to calm down or lift your spirits, the right music can work wonders. Calming music, such as classical, instrumental, or nature sounds, is especially good to soothe your mind and help reduce stress.
Create a playlist of your favorite relaxing tracks and keep it handy for those moments when you need to take a mental break. This can be a total mood boost for a lot of us, shifting our focus and bringing a sense of peace.
6. Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a technique for relaxing your body by tensing and then slowly releasing different muscle groups. It may seem counterintuitive, but you can actually reduce tension and other physical signs of stress by tensing and releasing those muscles.
Start by tensing the muscles in your feet, hold the tension for a few seconds, and then release it as you breathe out. Gradually work your way up your body, focusing on one muscle group at a time. By the time you reach your head, your entire body will probably be much more relaxed—and your mind much calmer.
7. Visualization
Sometimes, all it takes to calm down is to escape to a peaceful place—if only in your mind. Visualization, or guided imagery, is a technique that involves imagining a serene scene, such as a quiet beach or a lush forest.
Close your eyes and picture yourself in this peaceful setting, like a quiet beach. Engage all your senses: feel the warmth of the sun, hear the gentle waves, and smell the fresh air. Visualization can help reduce stress by diverting your mind from anxious thoughts and giving you a mental break.
8. Reading
Diving into a good book can be an excellent way to calm your mind. Reading helps you escape from your current worries and immerse yourself in a different world.
Whether it’s fiction or nonfiction, reading allows you to take a mental break and focus on something else for a while. Pretty soon, you’ll be caught up in the story or exploring new ideas, happily distracted from your stressors and putting your mind at ease.
9. Taking a Walk
A simple walk, particularly one outdoors, can do wonders for your mental health—especially when you’re feeling worked up. Not only is it a bit of exercise, but getting outside and breathing fresh air can really help reduce stress and anxiety. Walking, especially in nature, has been shown to have calming effects on the mind.
It doesn’t have to be a long walk—a short stroll around the block can help you feel more grounded and relaxed. You can sort through your thoughts or just focus on disconnecting from your life for a bit and enjoying the scenery.
10. Drinking Tea
A warm cup of herbal tea can do wonders for calming your nerves. Teas like chamomile, peppermint, and lavender are known for their soothing properties. The ritual of preparing and sipping tea can be a moment of mindfulness in itself, providing you with a few minutes to slow down and relax. The warmth of the tea, combined with the calming effects of the herbs, can help ease tension and bring in a sense of tranquility.
11. Aromatherapy
Speaking of aromatic solutions like tea, the power of scent should not be underestimated when it comes to relaxation. Aromatherapy involves using essential oils, like lavender, eucalyptus, or chamomile, to promote relaxation and reduce stress.
You can use a diffuser, apply the oils to your skin, or simply inhale them directly. The soothing aromas can help create a peaceful environment, making it easier to calm your mind and body. Whether you’re at home or on the go, a little aromatherapy can provide a quick escape from stress.
12. Journaling
Writing down your thoughts and feelings can be an incredibly therapeutic way to manage stress. Journaling allows you to process what’s on your mind, release pent-up emotions, and gain perspective on your situation.
You don’t need to worry about grammar or spelling—just let your thoughts flow onto the paper. It’s a time to express yourself freely and without judgment, which often helps you see your feelings more objectively. This practice can help you understand your emotions better and can be particularly helpful when you’re feeling overwhelmed or anxious.
13. Art Therapy
Getting into creative activities like drawing, painting, or coloring is another option for calming down. Art therapy allows you to express yourself in a non-verbal way, which can be particularly helpful if you’re struggling to articulate your feelings—something people often experience when overwhelmed.
The act of creating something, whether it’s a simple doodle or a more complex piece, can provide a sense of accomplishment and serve as a healthy distraction from stress. Plus, it’s fun and can be a welcome break from your usual routine.
14. Talking to Someone
Sometimes, the best way to calm down is to talk things through with someone you trust. Whether it’s a friend, family member, or therapist, sharing your feelings can help lighten the emotional load. It’s important to remember that you don’t have to go through stressful situations alone.
Talking to someone who listens and offers support can provide comfort and clarity, helping you to see your situation from a different perspective and calm down more effectively. Be sure to talk to someone you know has your best interest at heart and who knows how to listen without judgment.
15. Laughter
They say laughter is the best medicine, and when it comes to stress relief, there’s a lot of truth to that. Watching a funny movie, a stand-up comedy special, or even silly videos online can lift your spirits and help you relax.
Laughter triggers the release of endorphins, the body’s natural feel-good chemicals, and can also lower stress hormones. Even if you’re not in the mood, sometimes forcing a laugh can lead to the real thing, helping to shift your mood and get out of a funk.
16. Warm Bath
There’s something incredibly soothing about soaking in a warm bath. The heat relaxes your muscles, eases tension, and can calm your mind. You can make the experience even more enjoyable and effective with Epsom salts, which are known for their muscle-relaxing properties. You can also try a few drops of essential oils like lavender or eucalyptus for an aromatherapy boost.
Whether it’s the soothing heat or simply giving yourself some needed alone time, a bath is not a bad option. Dimming the lights and playing some soft music can turn your bath into a mini spa experience, helping you unwind after a long day.
17. Pet Therapy
Spending time with a furry friend is a favorite strategy for how to calm down. Whether it’s cuddling with a cat, playing fetch with a dog, or simply watching fish swim in a tank, interacting with animals has been shown to reduce stress and lower blood pressure.
Pets provide unconditional love and companionship, which can be especially comforting during stressful times. If you don’t have a pet, consider volunteering at an animal shelter or visiting a friend’s pet for a quick mood boost.
18. Disconnect
These days, we are constantly bombarded with notifications, emails, and social media updates—which can be overwhelming. Taking a break from screens can be a great way to calm down and reset.
Try setting aside time each day to disconnect from your devices—whether it’s during meals, before bed, or while spending time with loved ones. Use this time to focus on activities that bring you joy, such as reading, walking, or simply enjoying some quiet time.
19. Change Your Perception
Sometimes, the stress we feel comes not from the situation itself, but from how we perceive it. Reframing is a technique that involves changing the way you look at a situation to see it in a more positive or constructive light.
For example, instead of viewing a mistake as a failure, you might reframe it as a learning opportunity. This shift in perception can help reduce stress and make it easier to handle challenging situations. Reframing takes practice, but it can be a powerful tool for maintaining a calm and positive mindset.
Calm Your Mind With Reframe
Sometimes, it feels impossible to get your thoughts and feelings under control—but there are some solutions for how to calm down that you can keep in your back pocket. Aside from the techniques we discussed here, you can also download the Reframe app.
Lasting change often requires a deeper transformation—one that addresses the underlying patterns of stress and anxiety. Reframe can help you do this. This technology is all about reshaping your perception and creating a more balanced life by understanding your own emotional and behavioral patterns that are contributing to stress.
By decoding your voice energy, Reframe helps you identify subconscious triggers and guides you through a tailored journey to better mental well-being. Check it out for yourself and Download the Reframe App today.
