You need to calm down

Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, & the author of "8 Keys to Stress Management."

Amy Morin, LCSW, is the Editor-in-Chief of Verywell Mind. She's also a psychotherapist, the author of the bestselling book "13 Things Mentally Strong People Don't Do," and the host of The Verywell Mind Podcast.

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If you find yourself completely overwhelmed và in need of fast-acting ways to lớn calm down from áp lực, don’t worry. There are some quiông xã và easy things you can bởi to lớn cope.

Stress comes in many forms. It can build gradually over time or occur in a moment & then be gone. There is even a beneficial type called eucăng thẳng, which is actually good for you unless it becomes too intense or chronic. If you’re dealing with chronic găng tay, it’s important to implement some practices lớn manage bít tất tay over the long term.

Too much of any type of bít tất tay can feel overwhelming, & it can often sneak up on us. When you need lớn relax your mind & body toàn thân immediately, below are nine easy strategies for how to calm yourself down in the moment so you can khuyến mãi with whatever situation is at hand.

Take a Short Walk

Exercise can be a great bít tất tay reliever because it helps you blow off steam & releases endorphins. Even if you have just 5 or 10 minutes, moving your body toàn thân for a bit will help. If you have sầu more time or can take your walk outside, even better.

Walking with a good frikết thúc can be a nice way khổng lồ find social support, & walking alone can provide you with some time to lớn think, reframe, and come baông chồng to the situation with renewed optimism. You could also listen to music that soothes or energizes you (unless the noise wouldn"t help).

Taking a walk can bring you the benefits of exercise—both short-term và long-term—và as a bonus, it gets you out of the stressful situation temporarily. This can provide you with some perspective so you can return in a new frame of mind.

Breathe Deeply

If you"re not in a position to lớn leave where you are, you can feel better right away by practicing breathing exercises. Getting more oxyren inkhổng lồ your body toàn thân & releasing physical tension are two ways that breathing exercises can benefit you. And you can vì them anytime or anywhere, even if your demanding situation isn"t letting up.

To make your deep breathing even more soothing, try closing your eyes and/or pressing your palms together in a prayer position.

Visualize Relief

If you can steal away a few minutes of peace, visualizations and guided imagery are a wonderful way to restore peace of mind. They"re easy lớn do& can relax you mentally và physically. With practice, you can easily access your "happy place" and quickly feel calmer when stressed.

Reframe Your Situation

Sometimes we intensify our experience of stressful situations by the way we look at them. If you can look at your situation differently, you may be able khổng lồ put it into a different perspective—one that causes you less găng tay.

Mental and emotional găng tay can be caused by pessimism, type A traits, & other self-sabotaging thought patterns. Learn how you can change the way you look at things. It will come in handy when you"re stressed.

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Relax Your Muscles

Progressive musclerelaxation (PMR) is a technique where you tense and release all of your muscle groups, leaving your bodyto lớn feel more relaxed afterward. Just about anyone can vị PMR, and with practice, you can fully release virtually all the tension you"re feeling in your body in a matter of seconds. This can help you feel calmer and better able khổng lồ handle the situations in front of you.

Sniff Something Soothing

Aromatherapy is another easy tool that you can use quickly. A 2020 Review in the International Journal of Cardiovascular Sciences that looked at five sầu different studies found that aromatherapy use, specifically lavender, was associated with decreased anxiety, depression, áp lực, and fatigue in patients with cardiovascular disease. You can simply light a candle or diffuser, enjoy the aroma, and see if your bao tay levels go down.

Write It Down

If you have just a few minutes, you could also benefit from journaling. A 20đôi mươi review published in Critical Care Nurse found that journal writing seems to help reduce psychological diức chế in families with critically ill loved ones.You can write about what"s causing you ức chế & get your emotions out on the page.

Drink Some Water

In addition lớn thirsty, dehydration can also make you feel tired and dizzy. So if you"re feeling overwhelmed, try drinking a glass of water. Even better: Brewing a stress-relieving cup of tea can provide a much-needed break to lớn step away from what"s making you stressed—if you have the time.

Chew Gum

Have sầu some gum nearby? Research shows that chewing gum may help reduce găng tay. If you haven"t tried chewing gum in stressful situations, keep a stash of your favorite flavor on h& to try next time và see if it helps.

Hosted by Editor-in-Chief & therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares a technique that can help you worry less.

A Word From Verywell

Once you"ve been able to lớn calm down, you should be in a better position lớn address whatever stressful situations you"re experiencing. It"s also a good idea to lớn adopt a few regular bao tay relievers và healthy lifestyle habits so that you can reduce your overall stress cấp độ. Then you will be less affected by the stressful situations you do encounter in the future.

If you or a loved one are struggling with anxiety, liên hệ the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support và treatment facilities in your area.

For more mental health resources, see our National Helpline Database.

Struggling with stress? Our guide offers expert advice on how to lớn better manage áp lực levels. Get it FREE when you sign up for our newsletter.

Verywell Mind uses only high-unique sources, including peer-reviewed studies, to lớn support the facts within our articles. Read our editorial process to learn more about how we fact-check & keep our content accurate, reliable, & trustworthy.