Life is stressful. The daily hustle, family matters, health issues, financial responsibilities and unexpected events can create a whirlwind of stress that leaves you feeling overwhelmed and anxious.
Calming down can seem impossible during stressful times. The following strategies and practices make it possible to attain tranquility amidst the storm quickly–in 5 to 10 minutes.
1. Breathe Deeply
Deep breathing prompts your body to soothe the nervous system, which reduces tension and promotes relaxation. Spend a few moments taking slow, deep breaths, inhaling through your nose and exhaling through your mouth.
2. Relax Your Muscles
Progressive muscle relaxation (PMR) is a relaxation technique that involves tensing and releasing the muscles, allowing the entire body to relax in a matter of minutes. Sitting or lying down, tense and then release each muscle group, starting from your toes and moving up to your head.
3. Visualize a Calm Place
Close your eyes and imagine a peaceful place or situation. Visualization can help you disconnect from current stressors and shift your focus to a serene environment. With practice, you can easily access your “happy place” and quickly feel calmer when stressed.
4. Take a Short Walk
Exercise, such as taking a short walk, dancing or stretching, is a great stress reliever because it helps your body reduce stress hormones and trigger the release of endorphins, and it diverts your mind from the source of stress.
5. Reframe Your Situation
Spend a couple of minutes considering your problem from different perspectives. Try focusing on potential solutions rather than just obsessing over the problem. Remember that all trials are opportunities for growth.
6. Meditate
Even a few minutes of mindful meditation can restore your calm and inner peace. Breathe deeply, relax your muscles and allow distracting thoughts to drift by, neither indulging them nor fighting them.
7. Listen to Calming Music
Music has the power to swiftly change our mood. Choose tunes that you find relaxing or that make you feel joyful or hopeful.
8. Smell Something Good
Aromatherapy is another easy tool that you can use quickly. Certain scents, such as lavender, are known to decrease anxiety, depression, stress and even fatigue. Try oils, candles, wax melts or incense.
9. Practice Gratitude
Take a moment to acknowledge the good in your life. This helps shift your mindset from focusing on the stress to appreciating what’s going well.
10. Write It Down
Writing down your thoughts and feelings allows you to express yourself and put your worries on hold for another time.
Your ability to face life’s challenges depends greatly on how well you can maintain your calm during stressful times. These easy strategies can help you cultivate an internal sanctuary of peace and calm that you can retreat to when the winds of stress start to blow.
