How to get calm

22 Things to Do When You’re Anxious or Angry

We all worry and get upset from time to time. It’s a normal part of life.

But what happens when that anxiety or anger takes over, and you can’t calm down? Being able to calm yourself in the moment is often easier said than done.

That’s why having a few strategies you’re familiar with can help you when you’re feeling anxious or angry. Consider adding these calming tactics to your toolbox.

Here are some helpful, actionable tips you can try the next time you need to calm down.

1. Breathe

“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.

When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep calming breaths disrupts that loop and helps you calm down.

There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.

Once you get comfortable with deep breathing, you can change the ratio of inhalation and exhalation to 1:2 (you slow down your exhalation so that it’s twice as long as your inhalation).

Practice these techniques while calm so you know how to do them when you’re anxious.

2. Admit that you’re anxious or angry

Allow yourself to say that you’re anxious or angry. When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.

3. Challenge your thoughts

Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.

When you experience one of these thoughts, stop and ask yourself the following questions:

  • Is this likely to happen?
  • Is this a rational thought?
  • Has this ever happened to me before?
  • What’s the worst that can happen? Can I handle

After you go through the questions, it’s time to reframe your thinking. Instead of “I can’t walk across that bridge. What if there’s an earthquake, and it falls into the water?” tell yourself: “There are people that walk across that bridge every day, and it has never fallen into the water.”

4. Release the anxiety or anger

Dehorty recommends getting the emotional energy out with exercise. “Go for a walk or run. [Engaging] in some physical activity [releases] serotonin to help you calm down and feel better.”

However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.

“This has been shown to increase feelings of anger, as it reinforces the emotions because you end up feeling good as the result of being angry,” Dehorty explains.

5. Visualize yourself calm

This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm. See your body relaxed, and imagine yourself working through a stressful or anxiety-causing situation by staying calm and focused.

By creating a mental picture of what it looks like to stay calm, you can refer back to that image when you’re anxious.

6. Think it through

Have a mantra to use in critical situations. Just make sure it’s one that you find helpful. Dehorty says it can be, “Will this matter to me this time next week?” or “How important is this?” or “Am I going to allow this person/situation to steal my peace?”

This allows the thinking to shift focus, and you can “reality test” the situation.

“When we’re anxious or angry, we become hyper-focused on the cause, and rational thoughts leave our mind. These mantras give us an opportunity to allow rational thought to come back and lead to a better outcome,” Dehorty explains.

7. Change your focus

Leave the situation, look in another direction, walk out of the room, or go outside.

Dehorty recommends this exercise so you have time for better decision making. “We don’t do our best thinking when anxious or angry; we engage in survival thinking. This is fine if our life is really in danger, but if it isn’t life threatening, we want our best thinking, not survival instincts,” he adds.

8. Have a centering object

When you’re anxious or angry, so much of your energy is being spent on irrational thoughts. When you’re calm, find a “centering object” such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.

Tell yourself that you’re going to touch this object when you’re experiencing anxiety or frustration. This centers you and helps calm your thoughts. For example, if you’re at work and your boss is making you anxious, gently rub the locket around your neck.

9. Relax your body

When you’re anxious or angry, it can feel like every muscle in your body is tense (and they probably are). Practicing progressive muscle relaxation can help you calm down and center yourself.

To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head.

10. Drop your shoulders

If your body is tense, there’s a good chance your posture will suffer. Sit up tall, take a deep breath, and drop your shoulders. To do this, you can focus on bringing your shoulder blades together and then down. This pulls your shoulders down. Take a few deep breaths.

You can do this several times a day.

11. Identify pressure points to calm anger and anxiety

Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger. But it’s not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for instant anxiety relief.

This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.

One area to start with is the point where the inside of your wrist forms a crease with your hand. Press your thumb on this area for two minutes. This can help relieve tension.

If you’re short on time but need to calm down fast, these quick in-the-moment tips can help.

12. Get some fresh air

The temperature and air circulation in a room can increase your anxiety or anger. If you’re feeling tense and the space you’re in is hot and stuffy, this could trigger a panic attack.

Remove yourself from that environment as soon as possible and go outside — even if it’s just for a few minutes.

Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious or angry thought process.

13. Fuel your body

Being hangry never helps. If you’re hungry or not properly hydrated, many relaxation techniques won’t work. That’s why it’s important to slow down and get something to eat — even if it’s just a small snack.

Try nibbling on some dark chocolate. Research shows it can help boost brain health and reduce stress.

Wash it down with a cup of green tea and honey. Studies show green tea can help reduce the body’s stress response. Research has found that honey can help relieve anxiety.

14. Chew gum

Chewing on a piece of gum can help reduce anxiety (and even boost mood and productivity). In fact, research shows people who chew gum regularly are typically less stressed than non-gum chewers.


Listen to music

The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.

16. Dance it out

Get moving to your favorite tunes. Dancing has traditionally been used as a healing art. Research shows it’s a great way to combat depression and anxiety and increase quality of life.

17. Watch funny videos

Sometimes laughter really is the best medicine. Research has found that laughing provides therapeutic benefits and can help relieve stress and improve mood and quality of life. Do a quick internet search to find funny videos for an instant mood boost.

18. Write it down

If you’re too angry or anxious to talk about it, grab a journal and write out your thoughts. Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.

19. Squeeze a stress ball

When you’re feeling stress come on, try interacting with a stress-relief toy. Options include:

  • stress ball
  • magnetic balls
  • sculpting clay
  • puzzles
  • Rubik’s cube
  • fidget spinner

20. Try aromatherapy

Aromatherapy, or the use of essential oils, may help alleviate stress and anxiety and boost mood. Those commonly used in aromatherapy include:

  • bergamot
  • cedarwood
  • chamomile
  • geranium
  • ginger
  • lavender
  • lemon
  • tea tree

Add a few drops of essential oil to a diffuser, or mix it with a carrier oil (like coconut oil) and apply to your skin for quick relief.

21. Seek social support

Venting to a trusted friend, family member, or coworker can do wonders. Even if you don’t have time for a full play-by-play phone call, a quick text exchange can help you let it all out and help you feel heard.

Bonus points if you engage with a funny friend who can help you laugh for added stress relief.

22. Spend time with a pet

Interacting with your favorite furry friend can decrease levels of the stress hormone cortisol and lower blood pressure. Quality time with a pet can also help you feel less alone and boost your overall mood.

Best Helpful Items to Ease Anxiety

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Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.
  • Best meditation app: Calm
  • Best journal: The Anti-Anxiety Notebook
  • Best activity: Anxiety Relief Adult Coloring Book
  • Best essential oil: Eden Botanicals French Lavender Essential Oil
  • Best comfort tool: Warmies
  • Best fidget toy for kids and teens: Speks Geode Magnetic Fidget Set
  • Best book for babies and young kids: The ABCs of Calm

Anxiety conditions are very common, though exact statistics vary.

In the United States, 15.6% of adults reported mild to severe anxiety symptoms in 2019, according to a 2020 report from the Centers for Disease Control and Prevention (CDC).

Of course, that was before the COVID-19 pandemic began. In the first year of the pandemic, anxiety symptoms increased significantly, both for people in the U.S. and other countries.

Anxiety narrows your focus onto perceived threats, which can include anything that worries or frightens you in the moment, explains Dr. Jill Stoddard, the founding director of The Center for Stress & Anxiety Management, an outpatient clinic in San Diego.

Fixating on these worries can then begin to affect your focus and memory, says Stoddard, who also teaches psychology at Alliant International University and co-authored “The Big Book of ACT Metaphors.”

What’s more, if you have trouble accepting uncertainty, or the fact you can’t control all possible outcomes, you might respond by avoiding the source of your worries, or trying to establish a greater sense of control. But both of these can end up increasing anxiety in the long run, Stoddard says.

Although anxiety can weave its way into your hobbies, everyday responsibilities, and relationships, you can do a lot to cope with your symptoms and improve your quality of life. Our picks for the nine best tools to manage anxiety can get you started.

Anxiety symptoms can have a major impact on health and well-being, whether you live with generalized anxiety, obsessive-compulsive disorder (OCD), social anxiety, or another anxiety condition.

In trying to manage your symptoms, you might have already spent some time searching for anxiety tools online — only to find pages upon pages of products that claim to help banish anxiety and improve your daily life.

To choose the most helpful products for you, we:

  • took a deep dive to find tools either developed by medical professionals or supported by research
  • read customer reviews to learn whether these products actually worked for real people
  • chose products from a variety of price points to ensure you’d have options, no matter your budget
  • $ = under $15
  • $$ = $13–$30
  • $$$ = over $30

Best meditation app


  • Price: $$$
  • Why we chose it: popular app with over 100 million downloads
  • Who it’s best for: people interested in starting or deepening a meditation practice

Many people living with anxiety symptoms find mindfulness techniques a helpful way to manage distress in the moment.

Calm, an award-winning mindfulness app, is an option to consider. This app features hundreds of calming exercises, breathing techniques, and guided stretches, plus sleep stories narrated by celebrities like Matthew McConaughey and Harry Styles.

Since its launch in 2012, Calm has received over 700,000 5-star reviews for its ease of use and variety of offerings. While it does require a paid subscription to use, it’s more affordable than other meditation platforms. Calm also offers a 14-day free trial, as well as family plans and a student discount.

Check out nine more anxiety apps here.


  • easy to use
  • variety of meditations for various goals, like sleep or general mindfulness
  • affordable price point
  • meditation reminders sent to your phone or tablet


  • not everyone enjoys the nature sounds
  • some reviewers found the sleep stories too long
  • you have to pay to use it

Download Calm for iOS

Download Calm for Android

Best journal

The Anti-Anxiety Notebook

  • Price: $$$
  • Why we chose it: developed collaboratively by clinicians, researchers, and writers specifically for anxiety
  • Who it’s best for: people interested in journaling and cognitive behavioral therapy (CBT)

Created specifically for people with anxiety, this CBT-based journal features prompts, exercises, and tips from therapists to help you become more aware of the relationship between your thoughts and your feelings.

For instance, you’ll find breathing exercises, examples of cognitive distortions, and a Feelings Wheel. You’ll also find structured pages for your journal entries where you can describe what happened, your related thoughts and emotions, and space to consider how you could respond in the future.


  • 4.9 out of 5 stars rating from customers
  • utilizes cognitive behavioral therapy and other trusted techniques for anxiety
  • developed by mental health professionals
  • promotes self-discovery and growth


  • doesn’t replace talk therapy
  • may not help if you dislike journaling

Shop now at Therapy Notebooks

Best activity

Adult Coloring Book: Stress Relieving Designs

  • Price: $
  • Why we chose it: unique designs provide a calming, creative activity
  • Who it’s best for: people who want to try a relaxing, brain-friendly hobby

Adult coloring books have gained popularity in recent years, especially as more people try to reduce their screen time and find activities that both help ease anxiety and promote relaxation.

This 124-page coloring book is a top seller on Amazon, with thousands of positive reviews. It features a variety of natural and abstract designs, from flowers and animals to mandalas and paisley patterns.

Many reviewers praise the quality and detail of the designs and say coloring helped relax them and take their mind off their worries.


  • easy screen-free activity
  • fun, unique designs


  • some reviewers say their ink bled through the thin paper
  • pages lack perforations for easy removal

Shop now at Amazon

Best essential oil

Eden Botanicals French Lavender Organic Essential Oil, 1 oz. bottle

  • Price: $$
  • Why we chose it: lavender may help relieve anxiety
  • Who it’s best for: people wanting to try aromatherapy or self-massage

Some evidence suggests lavender essential oil may help ease anxiety — partly because it produces a calming effect without sedation and is generally safe for most people to use.

This French lavender essential oil from Eden Botanicals only has a handful of reviews from customers, but people overwhelmingly praise its fragrance, calling it “comforting,” “uplifting,” and “mellow and smooth.” The brand is also an editor favorite.

You can add essential oils to a diffuser or a warm bath — just make sure to use them safely. You can also blend them with unscented oil or lotion to make your own massage blend.

Learn more about choosing a quality essential oil.


  • pure essential oil, not isolate or mixture
  • may help ease tension or stress
  • highly rated by customers


  • one person wished the scent lasted longer

Shop now at Eden Botanicals

Best comfort tool


  • Price: $$
  • Why we chose it: trusted company that’s made quality comfort and heating products for 25 years
  • Who it’s best for: people who find soft, warm textures comforting

Named one of Oprah’s Favorite Things for 2022, Warmies are stuffed animals you can warm up as a comforting, cuddly tool for easing stress and anxiety.

Warmies come in a variety of animals, like sloth, fox, alpaca, and dog, and different sizes for babies and kids. Plus, each Warmies animal is infused with French lavender for extra calming effects. They can also double as a heating pad for aches, pains, and cramps.

Prefer to cool off? You can also put them in the refrigerator. Just make sure your fridge is clean, or seal them into a plastic bag.


  • variety of cute animals to choose from
  • can be heated or cooled
  • made in the U.S.
  • highly rated by customers


  • must have a microwave to heat them up
  • surface/spot clean only

Shop now at Warmies

Best fidget toy for kids and teens

Speks Geode Magnetic Fidget Set

  • Price: $$
  • Why we chose it: helps relieve stress and improve focus
  • Who it’s best for: kids and teens who need something to do with their hands

Speks’ magnetic geode sets give kids and teens something to do with their hands. Focusing on something tangible doesn’t just help with the need to fidget. It can also help ease feelings of anxiety and stress and encourage creativity.

You can build many different shapes with these fidget toys or combine multiple geodes to make even more intricate creations.

While they make great desk tools, you can easily store them in a bag or backpack and take them on the go.


  • overwhelmingly positive user reviews
  • comes in a variety of bright colors


  • small pieces may get lost easily

Shop now at SPEKS

Best book for babies and young kids

The ABCs of Calm

  • Price: $
  • Why we chose it: cute read for kids, with great reminders for parents
  • Who it’s best for: babies, toddlers, and young children

Written by occupational therapist and yoga instructor Brooke Backsen, this board book makes a great addition to your family library. It teaches ABCs and offers guidance to help teach self-care, social-emotional skills, and the importance of mental health from a young age.

This book also offers a gentle overall message of calm and mindfulness that may help ground and soothe parents reading to their children.


  • written by an occupational therapist
  • teaches social and emotional skills
  • colorful images that appeal to kids


  • may be too simplistic for kids 5+ years

Shop now at Amazon

ProductSuperlativePriceWhy we chose itWho it’s best for
Calmbest meditation app$$$popular app with over 100 million downloads people interested in starting or deepening a meditation practice
The Anti-Anxiety Notebook best journal$$$developed collaboratively by clinicians, researchers, and writers specifically for anxietypeople interested in journaling and CBT
Adult Coloring Book: Stress Relieving Designsbest activity $unique designs provide a calming, creative activitypeople who want to try a relaxing hobby
Eden Botanicals Essential Oil, French Lavenderbest essential oil$$lavender may help ease anxiety people wanting to try aromatherapy to alleviate anxiety
Warmiesbest comfort tool$$trusted company that has made quality comfort and heating products for 25 yearspeople who find soft, warm textures comforting
Speks Geode Magnetic Fidget Setbest fidget toy for kids and teens$$helps with stress and focuskids and teens who need something to do with their hands
The ABCs of Calmbest book for babies and young kids$cute read for kids — with great reminders for parentsbabies, toddlers, and younger kids

Taking some time to consider your specific anxiety symptoms and self-care needs can help you choose the most helpful items to manage or reduce your anxiety.

  • If you need to quiet the chatter in your mind: Consider investing in a meditation cushion and a meditation app subscription so you can start a mindfulness practice. Or, you might opt for a coloring book so you can focus on something other than your thoughts.
  • If you need comfort: Having a snuggly stuffed animal to cuddle or toy to fidget with may promote a sense of calm, ease restlessness, and help you feel more grounded.
  • If you’re having trouble sleeping: Diffusing essential oil and sleeping under a weighted blanket could help you feel more settled and calm as you drift off.
  • If you want to pinpoint your symptoms and change behavioral or thought patterns: Using a symptom tracker app and a journal can make it easier to name and explore your feelings.

In search of more tips to soothe anxious thoughts?

Stoddard recommends:

  • Using your senses: When you practice mindfully using your senses to note what you see, hear, smell, feel, and taste, you can improve your attention and focus on the present moment more effectively.
  • Practicing gratitude: You can move your focus away from your worries by taking a few moments each day to think back on — or jot down in your journal — a few things or people you appreciate.
  • Accepting uncertainty: It’s impossible to anticipate or prepare for all possible circumstances — and in some situations, you may not want to. For instance, when you read a book or watch a sports game, the anticipation can add excitement. Extending this openness to uncertainty to your everyday life could make a difference.
  • Facing your fears: Avoidance doesn’t work as a long-term strategy to manage anxiety. A better option lies in taking small steps to challenge and accept those things that inspire worry and dread. You might try moving out of your comfort zone one small step at a time to build mastery and confidence. A therapist can offer more guidance here.
  • Defining your values: Identifying your core values — compassion, authenticity, friendship, and assertiveness, to name a few — can help you get more clarity on the things in life that really matter to you. Making choices in line with those values may not directly affect your anxiety, but it can add deeper meaning to your life, all the same.

You might also try:

  • Practicing self-guided meditations that emphasize self-compassion.
  • Finding your favorite relaxing sounds from the Stress Relief Collection.
  • Exploring biofeedback therapy, which some people find an effective tool for managing anxiety. You can use the Biofeedback Certification International Alliance (BICA) directory to find a certified practitioner near you.

Most people feel anxious from time to time, especially when facing a dreaded event or uncomfortable situation.

But chronic anxiety is something else entirely. Anxiety that persists after a trigger goes away, or happens without any specific trigger, can suggest an anxiety condition.

If you continually feel anxious, overwhelmed, and stressed, a good next step involves reaching out to a mental health professional, in person or online. It’s particularly important to reach out for support if you’ve felt anxious most days for at least 6 months, and these feelings have started to disrupt your everyday life, relationships, and overall health.

A therapist or other healthcare professional may recommend therapy, medication, or a combination to help treat your symptoms. They may also suggest various lifestyle changes, such as limiting alcohol and caffeine intake, making time to exercise, and getting enough sleep.

Here’s how to find a therapist.

What is the healthiest way to deal with anxiety?

The healthiest way to deal with anxiety involves working with a trusted mental health professional, like a therapist or psychiatrist, to take steps to identify anxiety triggers and find helpful coping strategies. The tools and lifestyle changes mentioned above can further support your care plan.

Does the 333 rule work for anxiety?

The 333 rule is a technique for coping with anxiety that you can try right now.

When you feel anxious, first name three things you can see within your immediate surroundings. Then, name three sounds you can hear. Next, move three parts of your body, like your fingers, feet, and head.

Can you be healthy and still have anxiety?

Yes. In general, feeling anxious doesn’t make you unhealthy, especially if you don’t have chronic anxiety. Even an anxiety disorder diagnosis doesn’t automatically mean you’re not healthy.

It’s important, though, to take steps to improve your mental health, which might include talk therapy and adjustments to your daily routine, like getting regular physical activity and enough sleep every night.

Tools and products designed to help ease feelings of anxiety can’t replace therapy and other treatment from a trained mental health professional or doctor.

That said, many anxiety tools can do a lot to help you manage overwhelming feelings in the moment and find a sense of calm.

Just know that if your anxiety symptoms begin to disrupt your daily life, it may be time to reach out to a mental health professional for more support.

How to Calm Down Quickly: 7 Science-Based Ways

March 15, 2022 Likbez Health

Smell the lavender, wash the dishes and listen to the sound of the waterfall.

Psychologists say that negative emotions cannot be permanently suppressed. Anger, resentment, sadness are important feelings that have the right to be expressed. But sometimes the nerves give up at the wrong time. In this case, the advice of scientists will help you quickly calm down.

1. Breathe deeply

This is an old feature. But scientists didn’t understand why deep breathing worked for a long time. Only in 2017, a study was published in the journal Science that dotted all i.

Its authors, biochemists at Stanford University School of Medicine, discovered a tiny cluster of neurons deep in the brainstem that is thought to link the speed and depth of breathing and emotional state. The more active and shallow the breaths, the higher the level of excitement and nervousness. Conversely, the deeper we breathe, the more relaxed and calm we feel. nine0003

True, experiments proving the connection between breathing and relaxation have so far been carried out only on mice. But the researchers are confident enough to extrapolate their results to humans.

2. Use blue light

Blue light helps people relax more quickly after psychosocial stress. This was discovered by scientists from the University of Granada.

Psychosocial stress, according to the researchers themselves, is a short-term nervous shock that occurs during contact with other people. Simple examples: you had an argument with a friend, you had a fight with a colleague, you are nervous because your boss is sitting on your head and yelling about the deadline that was yesterday…

Curious scientists staged similar experiences for 12 volunteers aged 18 to 37, and then took the subjects to the so-called chromotherapy room. There was nothing in it that could help calm down - only LEDs that emit either standard white or blue light.

It turned out that under blue light, the brain and heart activity of people returned to normal in an average of 1.1 minutes, and under white - in 3.5. That is three times faster!

By the way, in addition to lamps, screens of modern gadgets — computers, laptops, smartphones — emit blue light. Stress is the very case when even scientists recommend: poke your favorite device for 10 minutes. This will help you relax. nine0003

3. Play the most soothing song in the world

Weightless was recorded back in 2011. This happened at the request of scientists from the British Academy of Sound Therapy, who decided to experiment and create a song that could calm and even put to sleep as quickly as possible.

Just over 8 minutes long, the song is full of various sound effects. The trick is in the rhythm: the body adapts to it, the heart beats less often, breathing slows down ...

The effect of the song was so amazing that Time magazine even included Weightless in the list of the 50 most significant inventions of the year. nine0003

To make the calming effect of Weightless more powerful, take care of your surroundings: put on headphones, take a comfortable position, relax, close your eyes.

4. Listen to the sounds of nature

A 2017 study by scientists from the Brighton and Sussex Medical School found that when people listen to the sounds of nature, their stress level is noticeably reduced.

Researchers exposed volunteers to natural and artificial (technogenic, social) noise. In parallel, MRI scans of the brains of participants and monitoring of heart rate were performed. As it turned out, brain activity strongly depends on the nature of sounds. nine0003

With a natural scale, the focus of our attention is directed outside: we listen, peer into the world around us, falling into a kind of soothing trance. Artificial sound accompaniment shifts the focus of attention inward: we begin to dig into ourselves more actively, worry, exaggerate our own shortcomings, which ultimately exacerbates stress even more.

It is ideal if you have a walking park near you, where you can hear the birds singing and the rustling of leaves. Or a running stream, on the banks of which you can sit. If there is nothing suitable, use the records from these sites and applications. nine0003

5. Smell something nice

Although aromatherapy in general looks rather dubious from a scientific point of view, the effect of some essential oils on stress levels has been proven unequivocally and repeatedly.

The scents of lavender, rosemary and ylang-ylang lower blood pressure and heart rate, reduce anxiety and arousal.

Carry a small bottle of the oils listed that you find most pleasant, and shake 1-2 drops on your wrist during stressful times. A couple of breaths and it will be much easier to calm down. nine0003

6. Do something with maximum concentration

Wash the dishes. Sweep the floor. Lay out the papers. Clean up your desktop on your computer or smartphone. The main thing is to try to concentrate on this lesson.

A 2015 study from the University of Florida proved that focusing is a very effective way to quickly reduce stress.

This happens because by fully concentrating on some activity, we are distracted from negative experiences. The brain "switches" and reduces the production of stress hormones. nine0003

7. Distance yourself from yourself

Try to look at the situation from the outside, as if it's not happening to you. Imagine that the problems are not yours, but someone else's. The reception is elementary, but surprisingly effective: psychologists record a sharp decrease in the level of anxiety and stress, and even recommend a similar approach in the fight against prolonged depression.

Old joke “If these are your problems, you can solve them. If you cannot solve them, these are not your problems” takes on a modern, scientifically sound sound. Remember it and smile. This, by the way, is also a good way to reduce stress. nine0003

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How to calm down quickly: 8 simple exercises

I have always been a very sensitive person. I easily get into an excited state, and then I can’t calm down for a long time. For many years I have been searching, trying, combining relaxation techniques with each other. In the end, I selected for myself a dozen exercises that combine several features - simplicity, efficiency, efficiency. You can do them at home, at work, while walking with children. nine0003

Some of the exercises are taken from Lauren Bruckner's book How to Master Yourself and Be Your Best. A Guide for Children, part from Elaine Ayron's book The Hypersensitive Person.

1. Massage your hands

People who are under stress frequently rub their hands, clench and unclench their fists, spread their fingers. The body itself suggests ways to influence it. Massage your palms with light pressure movements in the area of ​​\u200b\u200bthe muscles - this way you will relieve tension and switch your attention to the sensations of the body. The good thing about this exercise is that you can use it whenever you want: sitting at your desk, in a meeting, or at home. nine0003

2. Close your eyes

80% of sensory stimulation comes from the eyes. Closing them at least for a while, we give the brain a break. People with hypersensitivity especially need it. Elaine Ayron believes that for a healthy life they need to spend 9 hours in bed with their eyes closed. Sleep is not required. Just lie down and relax.

3. Breathe

A simple exercise to help you deal with arousal. Breathe in, count to five, and breathe out again for a count of five. The exhalation should be loud, like a sigh of relief. You will really feel that it has become easier for you. nine0003

4. Hug yourself

A ten-second hug can reduce the risk of heart disease, fight stress, relieve fatigue, and strengthen the immune system. What if there is no one around to hug you? Hug yourself. Just wrap your arms around yourself and squeeze tightly.

The purpose of this exercise is to restore the natural feeling of the body. By reminding the body of its boundaries, weight and position in space, you give the vestibular apparatus a signal: everything is in order, you can relax.

5. Try to move the wall

Put your hands on the wall and push with your whole body for 5-10 seconds. This exercise helps relieve excess tension and, like the previous one, restores body sensation.

When you place your body weight on a hard, immovable surface and feel the force of gravity, the nervous system regains control of the body. At an unconscious level, this sense of stability also affects the psychological state.

6. Take the "Superman Pose"

“Lie on your stomach,” advises Lauren Bruckner, “stretch your arms in front of you and lock in this position. Extend the legs in the same way. Stay in this pose for 10 seconds. This is a great exercise if you're feeling restless, anxious, or just really excited."

7. Shake yourself up

They say that stress is a shake-up for the body. But shaking is literally a great way to deal with stress. Even animals use it. For example, antelopes "shake off" their fear after they flee from a predator.

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