Finding Calm in Chaotic Moments

Breathe, Relax, and Focus

Deep breathing techniques are a powerful tool to slow down your racing heart and calm your mind. One popular method is box breathing, also known as four-square breathing. Sit comfortably, exhale slowly, inhale while counting to four, hold your breath for four counts, exhale for four counts, and repeat.

Exhale slowly
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Repeat

This simple exercise can lead to feelings of comfort, relaxation, and reduced anxiety.

Challenge Your Fears with Logic

When anxiety strikes, it’s easy to get caught up in worst-case scenarios. But by using logic to challenge your fears, you can talk yourself out of these negative thoughts.

• Ask yourself questions like “What’s the evidence that this is true?”
• Ask yourself “How will worrying about this help me?”

This helps you think more positively and coach yourself through lingering negative feelings.

Get Moving to Calm Down

Exercise is a great way to relax and calm your mind. You don’t need to do an intense workout; even a short walk or some yoga can help.

Physical activity can:

• Protect against mental health conditions
• Reduce symptoms of depression and anxiety
• Boost your mood

Unconventional Calm-Down Methods

Some unexpected ways to reduce anxiety include:

• Chewing gum: improves mood and reduces anxiety by stimulating blood flow in your brain
• Taking a bath: eases muscle tension and promotes relaxation
• Sitting up straight: boosts confidence, improves energy levels, and helps relieve depression

Nature, Music, and Gratitude

Spending time in nature can:

• Increase serotonin levels, improving your mood
• Leave you feeling more at peace

Listening to calming music or soothing sounds can:

• Keep cortisol levels down
• Relax your mind

Focusing on what you’re grateful for can:

• Help push away negative thoughts
• Promote calmness

Quick Fixes for Anxiety

In addition to the above methods, there are several quick fixes to help you calm down fast:

• Writing out your anxious thoughts: leaves you feeling like a weight has been lifted off your shoulders
• Closing your eyes and relaxing your facial muscles: eliminates tension and brings you back to a state of calm
• Playing with your pet: improves your mood and reduces stress

Long-Term Solutions

While these tips can help you calm down in the moment, they’re not long-term solutions for intense feelings of anxiety, depression, and stress.

If you’re struggling to manage your emotions, it may be best to:

• Seek help from a professional to learn how to prevent and manage these feelings
• Don’t hesitate to reach out if you’re experiencing suicidal thoughts or behaviors – you can get immediate help by calling 911 or your local emergency number