How to Calm Down Quickly: 9 Quick and Easy Strategies

Too much stress can feel overwhelming, and it often creeps up on us. Try these nine quick and easy strategies when you need to relax your mind and body immediately.

How to quickly calm down:

• Take a walk.
• Breathe deeply.
• Visualize relief.
• Rethink your situation.
• Relax your muscles.
• Smell something soothing.
• Could you write it down?
• Drink some water.
• Chewing gum.

Take a short walk

Exercise can relieve stress because it helps you blow off steam and releases endorphins. Even if you only have 5 or 10 minutes, a little body movement will help if you have more time or can walk outside, even better.

Walking with a loved one can be a good way to find social support, and walking alone can give you time to reflect, rethink the situation, and return to it with renewed optimism. You can also listen to music that calms or energizes you (unless the noise makes you feel worse).

Walking can provide you with exercise benefits—both short-term and long-term—and, as a bonus, it can temporarily relieve you of a stressful situation. This may give you some perspective to return to a new mood.

Stress comes in many forms. It can build up gradually or appear in an instant and then disappear. Even a beneficial type called eustress is good for you as long as it doesn’t get too intense or chronic. If you’re dealing with chronic stress, it’s important to put in place some long-term stress management techniques.

Breathe deeply

If you are unable to move away, practice breathing exercises. Getting more oxygen into your body and releasing physical tension are two ways breathing exercises can help you. And you can do them anytime and anywhere, even if your difficult situation does not let go.

To make your deep breathing even more soothing, try closing your eyes and clasping your hands together in prayer.

Visualize Relief

Visualization and guided imagery are great ways to restore peace of mind if you can steal a few minutes of peace. They are easy to perform and can relax you mentally and physically. With practice, you can easily access your “happy place” and quickly feel calmer when stressed.

Rethink your situation

If you can look at your situation differently, you can look at it from a different perspective that will cause you less stress.

Pessimism, type A traits, and self-sabotage can cause mental and emotional stress. A therapist can help you break negative stereotypes and change how you view things. This will come in handy when you are stressed.

Relax your muscles

Progressive Muscle Relaxation (PMR) is a method in which you tense and relax all muscle groups, after which your body feels more relaxed. Almost anyone can do VMR, and with practice, you can completely release virtually all the tension you feel in your body in a matter of seconds. It can help you feel calmer and better deal with the situations in front of you.

Breathe in something soothing

Aromatherapy is another simple tool that can be used quickly. A 2020 review of five studies published in the International Journal of Cardiovascular Science found that aromatherapy, especially lavender, reduces anxiety, depression, stress, and fatigue in patients with cardiovascular disease. Just light a candle or diffuser and enjoy the aroma. , and see if your stress level drops.

Could you write it down?

If you only have a few minutes, journaling may be helpful. A 2020 review published in the journal Critical Care Nurse found that journaling helps reduce psychological stress in families with critically ill loved ones. Write about what causes you stress and express your emotions on the page.

Drink some water

In addition to thirst, dehydration can make you feel tired and dizzy. So if you’re feeling down, try drinking a glass of water. Even better, brew a cup of stress-relieving tea that will help you take your mind off whatever is causing you stress, if only for a few minutes.

Chewing gum

Research shows that chewing gum can help reduce stress. Keep a supply of chewing gum in your favorite flavor ready.

If you can calm down, it will be easier to deal with the stressful situations you face. In addition to the nine quick strategies outlined here, regular stress relievers like hobbies and healthy lifestyle habits like exercise can help reduce overall stress levels in the long run and help you manage stressful situations in the future.