Stress and calm are opposite ends of a continuum. While we all know how damaging chronic stress can be, we invariably find it difficult to avoid or calm down in stressful situations. But do you know about the relaxing and calming exercises that help tame your nervous system? Try these practices to calm down quickly.
Tips to Calm Down
When you are on the verge of a ‘nervous system’ breakdown, try these calm down techniques to attain calm mental health quickly:
1. Focus on Your Breath
It all starts with coming down to the moment. Focus on every breath you inhale and exhale. According to research, breathing is seen as one of the most effective ways to calm down. In addition to conscious breathing, there are other breathing techniques like deep breathing and three-part breathing.
2. Take a Break
Simply walk out of the situation. Try moving out. Go for a walk, try window shopping, catch up with a friend, or indulge in a hobby. Doing an altogether different activity breaks the brain response mechanism, helping it calm down faster.
3. Pop a Chewing Gum
Yes, you read it right! Studies reveal that a slow and methodical act of chewing gum increases blood flow to the brain. This allows the brain to calm down and concentrate better. It provides effective relief to the mind during a bout of anxiety.
4. Hit the Gym
Exercising during moments of mental stress slows down the production of stress hormones in the body. Physical exercise increases the production of happy hormones in the body that help the mind calm down faster.
5. Sit Out in the Sun
Studies reveal that regular exposure to sunlight perks up mental health. As the body gets more Vitamin D, it increases the release of serotonin, a mood-regulating brain chemical. Try this simple calming technique to reap quick results.
6. Try Cold Water or Ice
A splash of cold water on the face or rubbing an ice roller on the face and neck is one of the effective ways to calm down. Cold stimulations activate the vagus nerve in the body, the one responsible for regulating the parasympathetic nervous system. It quickly brings back the mind to the moment.
7. Try Humming
Humming, making a low, steady, continuous sound, is another effective way to stimulate the vagus nerve. The humming activity is seen to produce a frequency inside the mind and body that helps soothe the nervous system; it is often seen as an antidote to stress.
8. Drink a Glass of Water
Do you know that many calm-down techniques fail to work if the body is dehydrated? When you are feeling stressed and anxious, slow down and drink a drink of water. Concentrate on each sip that gulps down the throat.
9. Try Guided Meditation
Mindful meditation, practising spirituality, or trying out guided meditation are seen as effective ways to calm down stress. These practices help you detach your mind from the current state of despair and focus on creating your way to blissful moments
10. Listen to Music
Listening to your favourite beats can help calm down an aggressive mind. Sit back with closed eyes and concentrate on the lyrics and rhythm. To go a step further, singing along aids the release of endorphins, chemicals that help relieve pain, reduce stress, and improve the sense of well-being.
11. Try a Calming Essential Oil
Studies show that the use of essential oils is an effective way to relieve physical and psychological stress. Fragrances like citrus, lavender, and sandalwood are rated as the top ones for stress relief. Use them as aromatherapy or try a relaxing massage by adding them to a carrier oil.
12. Pen Down Your Thoughts
Feeling stressed out? Writing down your thoughts is seen as a great way to release negative energy. Use the language that helps you best express your feelings. You can also maintain a daily journal.
13. Get Creative
Do what you love doing. Pursuing a hobby or getting imaginative or creative is one of the effective ways to focus your mind on something constructive.
Conclusion
The best way to remain stress-free is to give your 100% in whatever you do and then trust the process. But having said this, avoiding stressors altogether is not possible. So, figure out your technique to calm down. Remember, everyone will have their way to calm down. Practise and follow what helps you. If you experience chronic stress or signs of depression become evident, seek professional help to achieve calm mental health.
