Controlled breathing patterns can signal your body that it needs to calm down. It does this by releasing neurotransmitters that calm you. [2] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
The body physically responds to strong emotions by making you feel out of control. It secretes adrenaline which is released into your bloodstream. Adrenaline increases your heart rate, muscle strength, and blood pressure,[6] X Research source which is your body’s way of preparing for a “fight or flight” response. [7] X Research source
Progressive muscle relaxation can reduce muscle tension. This can reduce your anxiety and feelings of anger, helping you calm down.
Find whatever physical activity you enjoy doing. For example, you may do yoga, dance, walk, play sports, or go for a run. [11] X Research source Since there’s no set amount of exercise guaranteed to calm you down, just start exercising when you feel worked up. Keep exercising until you feel your body start to relax.
If you don’t have a pet, sometimes a stuffed pet can be just as useful. Alternatively, you can visit a zoo, a nature park, an aquarium or a local wildlife reserve. Just seeing animals go about their daily business can be calming.
Asparagus Avocados Berries Oranges Oysters Walnuts
While alcohol might seem like it has a calming effect, relying on alcohol to deal with stress or anxiety will actually prevent you from truly dealing with your problems. [16] X Research source
For example, you might read, photograph, do crafts, spend time with friends, dance, or see a movie.
Talking can also increase your self-worth,[18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source help you vent, and distract you. Don’t forget, it may even make you laugh, which reduces stress too.
What do I notice about my breathing? What do I notice about my thoughts? Can I let them come and go? Is my body tense? Where am I holding my anxiety?
When you get angry, your body releases extra adrenaline. Counting gives your body a chance to offset the adrenaline so that you don’t just act on impulse. [23] X Research source
Keeping a journal can also keep you from dwelling on things that bother you. Once you’ve written down the issue and your feelings, you can begin moving on. [25] X Research source
If you’re struggling to stay positive, pretend like you’re a happy calm person. Be consistent with this and eventually, you’ll see most situations in a positive light. [27] X Research source If you find yourself feeling stressed or worried often, try making a list of 5 more pleasant topics you can focus on instead. Then, when you notice your thoughts turning negative, replace them with one of those topics you pre-selected. [28] X Expert Source Chloe Carmichael, PhDLicensed Clinical Psychologist, Author of Nervous Energy Expert Interview.
If you can, avoid stressful situations. For example, if you know that large social functions cause you anxiety, consider only going for a short while or just meeting up with friends on a smaller scale. [30] X Research source
Your job, social life, or relationships are disrupted by your worrying. Feeling like you can’t control your worrying or calm down You can’t relax or concentrate You avoid situations that might make you anxious You have difficulty sleeping Feeling tense all over
To understand helpful and unhelpful worry, which helps you accept and respond to stress. To monitor what sets you on edge, your triggers, and how long you stay worked up. This can help you track your progress. Deep breathing and progressive muscle relaxation tips. To change any negative ways of thinking or responses. This will help you mentally calm down. Face situations that usually make you anxious, worried, or panicked. This will make you feel as though you have more control.
Buspirone (Buspar) is an anti-anxiety drug that’s not a sedative or addictive. It helps you manage, but doesn’t completely eliminate anxiety. Benzodiazepines are anti-anxiety drugs respond quickly, making them useful for situations when you can’t calm down. But, if you use them often, you may become psychologically and physically dependent after a few weeks. For this reason, they’re usually only prescribed for severe cases of anxiety. Antidepressants are used for longer-term treatment, since it takes up to 6 weeks of use before you feel anxiety relief. They may cause nausea or make sleep problems worse.
