25 Calming techniques to reduce anxiety and stress ASAP
Create a tool box of calming self-care practices. Different tools work for different people and different situations.
Activate your Parasympathetic Nervous System
While stress and anxiety can be a normal response of a regulated nervous system, you may go through periods of time where the stress and anxiety are heightened and interfering with your quality of life and wellbeing. Trauma, a high-stress role, high-pressure job, or a tough season of life can all over-activate your sympathetic nervous system (SNS). While your brain is wired to keep you safe and to look out for danger, your body does not necessarily know the difference between a predator chasing you in the wild and a stressful email, a news story, a deadline. A demanding career, a big performance, a difficult conversation, a social interaction, or any number of triggers can all activate your stress response.
Learning tools and techniques to engage your parasympathetic nervous system can help you come back to balance and find calm in the storm. This will help to mitigate the impact of chronic stress on the body.
Learn more about your nervous system here. Explore practical ways to activate the parasympathetic nervous system below. Here, your body and mind can enter into a relaxed and calm state where clarity, peace, and insight can arise.
25 Calming techniques and tools to reduce stress and anxiety
Breathwork
Changing your breathing will change your internal state. As you inhale, your heart rate increases and the sympathetic nervous system (SNS) activates. As you exhale, your heart rate decreases and the parasympathetic nervous system (PNS) activates. To create calm, focus on your exhales and take long, deep breaths. Explore diaphragmatic breathing and try the Extend Your Exhales Technique here.
Nature
Spending just a few minutes outside in nature will reduce the stress hormone cortisol and increase your calm. Studies show that just 20 minutes of nature therapy will make a big impact on reducing your stress and improving your wellbeing.
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Try this grounding exercise to take you out of anxious thinking and into the present moment. Take long, deep breaths. Notice 5 things you see, 4 things you can touch, 3 things your hear, 2 things you can smell, and 1 thing you can taste.
Water
Take a warm or cold shower or simply wash your hands. Let the stress or worry wash off of you.
Heat therapy
Spend time in a sauna to feel physical and mental stress melt away.
Cold therapy
Take a cold shower or try an ice plunge.
Visualization.
Think of a calm person, place, or thing. Imagine yourself at your favorite beach, with a loving person or animal, or holding a comforting object.
Movement and exercise
Move the emotions through your body with physical exercise. Yoga, bike, running, walking, pilates, strength training, whatever feels right for you. Getting in the body is powerful.
Scent
Use the power of scent to bring you into the present. Lavender may be especially impactful in creating calm. Enjoy it in a lotion, a candle, an essential oil, or a diffuser.
Change the scene
Simply changing your surroundings can be calming and reduce stress or anxiety.
Long hug
Give someone an extra long hug. Hold the hug for at least 20 seconds and feel the calm wash over your body.
Massage
Emotions and stress can get stored in the body. Try self-massage or receive a massage from someone you trust.
Legs up the wall
Lay down on the ground and elevate your legs by placing them up a wall or on a chair. Feel your heart rate slow down and take deep, slow breaths.
Animals
Look into a dog's eyes or give them a cuddle and feel a surge in oxytocin.
Journaling
Expressing your thoughts and feelings in writing can be a powerful stress reliever.
Play a Game
Shifting the focus and putting yourself in a joyful or pleasant situation can be just the right calming medicine.
Grounding
Put your bare feet on the ground, in nature. Studies have shown that grounding can reduce stress and reduce inflammation.
Laughter
Listen to a funny podcast, watch stand up, or call that friend who always makes you laugh.
Tapping
Try out Tapping, also known as Emotional Freedom Technique. Learn more here.
Vent
Sometimes you just need to let out your stressful and worried thoughts verbally. Contact a trusted friend, coach, or therapist and let them know you just want to vent. You can also try speaking aloud to yourself or choose writing and purge all your negative thoughts by writing them onto a piece of paper that you then destroy by ripping up or burning.
Dance
Put on music and move your body to release pent-up tension and stagnant negative energy.
Expand your Vision Field (look at something far away)
There is a reason why sunsets are so relaxing! When we narrow our vision to something close up, like when we are on our phones, having an intense conversation, or using the computer, the narrow vision field drives an increase in alertness which creates an increase in stress. When we expand our vision field to see our entire environment, the body relaxes, we feel safe and calm.
Seek Inspiration
Watch, read, listen to or look at something that makes you feel wonder and inspiration. Art can make us feel more connected to others, and remind us of the beauty and awesomeness in the world.
Hold a grounding object
Pick out a stone, crystal, bead, stuffed animal that brings you calm and helps you to feel grounded and strong.
Hands on the body
Place one hand on your heart and one hand on your belly. Notice the rise and fall of your breath. Think of a calming place, person or phrase. Try repeating a grounding affirmation to yourself like, “I am safe”, “I am supported” ,"I am loved", "I am peace".
What are your favorite or go-to calming techniques? Was this article helpful? Leave a comment or let us know at emily@emilykriner.com or by tagging @emilykriner_
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