Worrying about your problems is fine – however, when your thoughts become stressful, it can be detrimental. You might not know but stress that stays for a longer period can lead to a weaker immune system. It can likewise lead to fatigue, high blood pressure, major depressive disorders, and cardiovascular diseases. So, learn how to calm down during some circumstances. Keep on reading!
Research studies have shown that for every individual, it is normal to have feelings of anxiousness – especially when he or she tends to start a new job, move to a new place, or taking exams. Anxiousness is part of your life and you can’t stop it from happening. In fact, you can control it. There are many ways to calm down.
For instance, studies show that deep breathing has been found helpful in stressful situations. Deep breathing for a couple of minutes will calm you down. You just need to focus on breathing in and out. Don’t count the number of breaths. Meditation in this regard is extremely helpful.
Calm Down when Nervous
During nervous situations, your brain releases cortisol, which is a hormone that causes stress and nervousness. Basically, nervousness can cause a series of physiological and hormonal responses allowing your body to manage a perceived threat.
Again, when you feel nervous, one of the natural ways is to breathe. This will boost your adrenaline production and thus the cells, tissues, or organs in your body will prepare themselves to fight the situation.
In addition, mindfulness can help you overcome the nervous situation. Mindfulness is all about making your body aware of potential threats and training your brain to be alert and active.
Several research studies have shown that mindfulness can help reduce nervousness. It teaches you how to respond to nervousness with complete awareness of the present moment. It allows you to avoid simply acting instinctively and helps you focus on motives or triggers that causing the situation. Mindfulness helps you make informed decisions quickly.
There are many mindful exercises and techniques to calm down yourself.
- For instance, when you anxious or nervous, just get up, stand straight, and start breathing. Tune in the body by feeling your connection to the earth.
- Next, lower your gaze and analyze your body.
- Check for any emotions or physical sensations.
- Deep breathe again to discharge your feelings, emotions, or any undesired sensations. Repeat this a couple of times.
- Once done, now observe yourself.
- Take a look at the surroundings and start observing the environment.
- Think that the surrounding environment is beautiful and pleasant.
- Then, tell yourself “everything is fine” or “all is well.” This mindful exercise can help you calm down when nervous.
2. Calm Down From Depression
Depression is a mental health condition that leads to the loss of interest in daily life activities due to persistent feelings of sadness. Depression – also known as the major depressive disorder – affects how a person thinks, feels, and behaves.
It is harmful to both your physical and mental health as well as can complicate other health conditions such as hypertension, diabetes, and compromise your immune system. Depression can cause loss of appetite, sleep habits, muscle aches, constant fatigue, back pain, and headaches.
One of the natural ways to calm down your state of depression instantly is to use lavender fragrance. Research shows that lavender has excellent calming properties. Therefore, it is important to keep a small pocket-size bottle of lavender oil. Also, during your meditation, you must smell the fragrance of lavender to boost your mood and calm down.
It is no surprise to tell you that when someone feels angry, anxious, or has a panic attack due to depression, he or she is advised to sit down, breathe for a couple of minutes, and drink a glass of water.
So, keeping yourself hydrated can be a key factor when it comes to calming down yourself. Health professionals recommend drinking at least 8-10 glasses of water daily. Doing so will keep your body tissues hydrated and avoid panic, depressive, and anxiety attacks.
Moreover, we all know that technology is beneficial in many ways. However, it has downsides too, which according to some research studies, can cause depression. For instance, the use of smartphones and constantly browsing online or surfing social media can be a curse to your mental health.
Therefore, when you feel depressed, relax by turning off your smartphone for a while. Instead, go for a walk, feel some fresh air, take a shower, or write down your feelings, practice your mind and think about how you can avoid this situation.
3. Ways to Calm down a Panic Attack
A panic attack is a distressful situation, which refers to an onset of discomfort or intense fear reaching its peak within seconds.
The common symptoms of a panic attack are:
- Pounding heart,
- Sweating and shaking.
- You may feel smothering or shortening of breath.
Other symptoms of a panic attack are abdominal distress, tingling sensations, dizziness, faintness, lightheadedness, losing control, and fear of death. The appearance of symptoms depends on how severe the panic attack is.
Anyway, let us now tell you how to calm down a panic attack quickly. Continue reading!
- Deep Breathing
After knowing that you are having a panic attack – it is time for deep breathing to calm down quickly. Deep breathing helps relax your muscles so that you can overcome the intense attack.
When you breathe in some fresh air, try to hold it for at least 5 seconds. Then exhale through the mouth. Repeat this a couple of time and you will feel calm and relaxed.
- Don’t think about it
To calm down a panic attack quickly, you must not think about it. Distract yourself and start doing other things. Focus on other things that you see in your surroundings so that you avoid the turmoil inside your body.
You must stop overthinking immediately. Otherwise, it can lead to a severe panic attack or anxiety. When you have a panic attack, you must remind yourself that you are anxious and have anxiety. Just talk to yourself and say “I don’t care about a panic attack” or something like “I am not afraid.”
“What if” is a short phrase that can be dangerous for you! For example, “what if I lose my job,” “what if I die right now,” “what if I look ugly,” “what if I get a disease,” etc. You must get rid of this “if and but” kind of thing. Don’t be alone, go talk to your friend, stay at home and interact with your kids, watch a movie, write a story – whatever but don’t sit idle.
- Sing a Mantra
When it comes to calming down quickly from a panic attack, one way is to close your eyes, lay down for a while, wear your headphones, and play relaxing music. This will soothe your mind and bring in some feelings of tranquility.
Another way to do it is to sing a “mantra.” A mantra is composed of a few phrases, which you must say repeatedly for some time to improve your focus and express your strong belief. You can calm down a panic attack quickly by saying something like:
- “I am not afraid of this”
- “I won’t quit”
- “Panic attack is nothing but an illusion”
- “I can get through this”
- “Everything is fine”
- “I am a happy man”
Wrapping up, many people it is hard to calm down themselves during a stressful situation. If you are among them, then let us tell you that these are all the inner thoughts that keep you anxious all the time. You can calm down by practicing the aforementioned techniques.
How can I relieve anxiety instantly?
Why can I not calm down?
What to do if you can’t relax?
- 3 Simple Things to Do When You Can’t Relax. Entrepreneurship is stressful.
- Go on a walk. Without your phone.
- Give your mind a break before and after sleep. Improving how you go to sleep and capturing the benefit of that rest is so valuable to how you perform in your day.
- Try mindfulness meditation.
How do I allow myself to relax?
- Take slow, deep breaths. Or try other breathing exercises for relaxation.
- Soak in a warm bath.
- Listen to soothing music.
- Practice mindful meditation.
- Use guided imagery.
Why do I get anxious when I try to relax?
How do I clear my mind of negative thoughts?
- Go Shopping in Your Mind. One distraction trick Winch recommends is to visualize yourself in the grocery store.
- Keep Positive Company.
- Physically Throw Them Away.
- Have a Cup of Tea.
- Reframe Your Situation.
How do I stop overthinking things?
- Notice When You’re Stuck in Your Head. Overthinking can become such a habit that you don’t even recognize when you’re doing it.
- Keep the Focus on Problem-Solving.
- Challenge Your Thoughts.
- Schedule Time for Reflection.
- Learn Mindfulness Skills.
- Change the Channel.
Why do I overthink so much?
Is it good to overthink things?
Thinking too much about things isn’t just a nuisance. It can take a serious toll on your well-being. Research says dwelling on your shortcomings, mistakes, and problems increases your risk of mental health problems.
Why do we overthink?
Is it bad to overthink?
What happens to your brain when you overthink?
It takes a lot of mental energy to overthink. Your brain is generating so many different thoughts and scenarios that aren’t really going toward anything productive.
Is there a mental illness for overthinking?
What is the 333 rule for anxiety?
Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.