5 Ways to Calm Down Quickly
Managing stress long-term is important, but real life doesn’t always allow time for a bubble bath, a long walk or a quiet afternoon with a book. When stress hits in the moment, you need tools that work fast. Here are five simple, science-backed ways to calm your mind and body in five minutes or less.
1. Step away and just BREATHE: Slow, deep breaths can lower blood pressure and heart rate. Breathe quietly in through the nose for four counts, then exhale your tension away for another four counts. Repeat four more times for a total of five cycles. The longer you go, the more stress relief you'll get. This practice can help you approach an overwhelming situation in a more reserved manner.
2. Give yourself a hand massage: Hands, in general, can carry a lot of tension. Apply some lotion and start kneading at the base of the muscle under the thumb to help relieve stress in the shoulder, neck and scalp!
3. Chew some gum: A stick of gum is actually a quick and easy way to beat stress. While chewing a stick of gum, you’re creating and releasing tension in your jaw, cheeks and neck. Fatiguing these muscles when stressed can help relax the muscles throughout the rest of your body. Just a few minutes of chewing your favorite flavor can reduce anxiety and lower cortisol.
4. Write it down: Sometimes, just getting your worries and thoughts outside of your mind can create a sense of control. When you step back and look at your concerns on that paper, they often seem less intimidating. At the very least, this technique allows you a moment to reflect on the very things that triggered your stress and return more level-headed before responding.
5. Use cold water: Many people feel warm when stressed. Maybe a situation has your blood boiling or your cheeks flush because you're overwhelmed or embarrassed. Try splashing cold water on your wrists and behind your earlobes! As crazy as it sounds, there are major arteries underneath the skin in those areas so cooling them down can help to calm the entire body.
Unfortunately, we can’t always avoid stress, but we can help our bodies return to baseline more quickly. These simple techniques can limit how long your body stays in fight-or-flight mode, supporting both your mental and physical health throughout the day.
Super Scout
*By Kayla Burkle Wellness Program Consultant | CHWC, EP-C
