Saturday, December 3, 2022

How To Calm Your Stress Down

Pour A Few Drops Of Lavender Essential Oil

How to Calm Down Instantly in 10 Seconds (When You’re Anxious)

There are different theories as how and why lavender oil calms you down. Some scientists believe that lavender stimulates the activity of brain cells in the amygdala similar to the way some sedatives work. Others think molecules from essential oils interact in the blood with enzymes and hormones. Research backs its soothing results. A study published in the American Journal of Hospice and Palliative Medicine measured the responses of 17 cancer hospice patients to humidified essential lavender oil aromatherapy. Results reflected a positive change in blood pressure and pulse, pain, anxiety, depression, and sense of well-being. I sometimes use lavender oil to sleep better.

Learn To Calm Down Quickly

“When you get frustrated or angry, you feel heat throughout your body that can make you overreact.”Instead of overreacting immediately and probably excessively, it’s best to try a technique known as “cooling breath: Breathe in through your mouth as if you were sipping through a straw, then breathe out normally through your nose.If you do it right, you’ll feel a cool, dry sensation on the top of your tongue. It’s like hitting the pause button, giving you time to think about your reaction. It’s so powerful that it will calm the other person down too.Tip number 7 : Know the breathing techniques to calm down quickly

Surround Yourself With Supportive People

Social support is critical when managing stress. Finding people you trust whether friends, family members, or coworkers can help you mitigate the adverse effects of stress.

Set aside time each week to meet with a friend. If possible, use this time to exercise, since physical activity also decreases stress. Agree to walk together a few times a week or go for a bike ride.

In addition to the strategies listed for students and parents, here are additional ways teachers and other school employees can cope with stress.

Recommended Reading: How To Treat Stress Anxiety And Depression

How To Calm Down From A Panic Attack

A panic attack can feel overwhelming. Heres how to calm down quicker.

  • Remember this too shall pass. A panic attack, while intense, is a passing experience. Remember that your feelings will go away. Focus on them leaving you and try to calm yourself down with the knowledge it will end soon.
  • Smell some lavender. Lavender can be a soothing and calming scent. Whether you add some essential oil to a bath or a diffuser, the scent can help reduce anxiety and keep you grounded.
  • Repeat a mantra. Repeating a calming mantra or positive affirmation can help bring your focus back to the present moment and can be reassuring to remind you. It can be as simple as, I am at peace. This too shall pass.

Stress Is Just Mysterious Because You Dont Understand It

Ways To Calm Down From An Anxiety Attack

Its a warm, gorgeous day.

Youre resting at your work desk, working with that super excellent job, sipping your coffee, and also delighting in every minute of it. You seem like nothing can distress you today.

Instantly, a spider drops down on your hand, creating you to raise and suddenly blare. Your heart rate skyrockets, adrenaline floods your body, as well as your brain, initiating the fight-or-flight action.

After a couple of moments, when you catch your breath and calm down, you understand: Huh, it was just a crawler. You manage the pest, go back to your desk, and happen with your day.

Pretty basic, ideal?

For many people, yes. Nevertheless, crawlers gross most of us out, especially if they unexpectedly go down on you like a well-trained crawler ninja.

Nevertheless, a person with arachnophobia an extreme and unreasonable worry of crawlers will have far more radical feedback. If this same occasion occurred to them, they would likely experience complete dread, nausea, and lack of breath, potentially having an anxiety attack. They would undoubtedly lack the space and reject ahead back.

You might assume they are merely overreacting, which they need to grow up. However, such drastic feedback is an anxiety problem. This implies that the anxiety of a regular individual has been infused with steroids.

Understanding what anxiety is, what it isnt, and just how it can escalate over time is vital for conquering it.

How would you define anxiety in one sentence?

Also Check: What Is The Best Essential Oil For Stress And Anxiety

Other Ways To Feel Calm Now

The 3-step approach can be most effective for those urgent moments when you have to react quickly. For the other times when youre looking to do the more proactive work of tapping into your calm, there are a number of actions and mindsets you can try, including:

  • Think of something youre grateful for. Numerous studies show gratitude boosts positive emotion, lowers cortisol, and boosts mood .
  • Think positively. How can you put a positive spin on your current situation?
  • Meditate. Studies show that by slowing your breath and quieting the mind, you lower your heart rate, stress levels, and anxiety .
  • Get perspective. When you can stand back and take a wider view of something, you might realize that your current feelings arent so bad or arent a big deal in the larger scheme of life.

Through a basic understanding of neuroscience, we can begin to see that how we react to stressful events is more within our control than we might have thought. Simple actions like slowing our breath and relabeling our thoughts can have a profound effect on our physiology and wellbeing. By practicing these actions and mindsets regularly, you can build your reserves of calm for when you need them most. Try it out for yourself with Muses free SOS Calm Collection. Available in the Muse app now.

References:

Retrain Your Brain For A Calmer Life

You cant control what life will throw at you next, but you can learn to cope with pressurised situations and deal with stress in a healthy way. Making an effort to practise some of these strategies the next time you feel under pressure can help you to feel calm and able to deal with any situation.

Need help managing stress or panic attacks. Talk to our team to help find the right treatment for your situation.

Recommended Reading: Can Stress Cause Lack Of Sleep

Other Types Of Relaxation Techniques

Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:

  • Biofeedback, which measures body functions and helps you learn to control them.
  • Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a nonspoken cue.
  • Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
  • Music therapy, when a therapist uses music to accomplish health goals.
  • Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
  • Aromatherapy, or using essential oils as a type of treatment.
  • Hydrotherapy, which can include soaking, compresses, or even steam baths.

While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.

Quick Stress Relief At Work

How To Calm Down In 10 Seconds (Fast Relaxation Trick to Stop Anxiety and Stress)

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.

On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.

On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.

Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.

Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.

Read Also: Why Am I Stressed And Depressed

Learn To Avoid Procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

summary

Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

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Practice Deep Belly Breathing

You can practice deep breathing between classes, at lunch, or before and after school.

  • Sit comfortably, with both feet on floor, and place one hand on your abdomen. Make sure your muscles are relaxed.
  • Breathe deeply through your nose until your abdomen rises.
  • Hold this breath for 5 seconds, then exhale slowly through your mouth like youre blowing through a straw.
  • Repeat this pattern for 3 to 5 minutes.
  • Also Check: When I Get Stressed My Stomach Hurts

    Have A Relaxing Cup Of Tea

    Have a hot cup of tea, preferably with no caffeine, Wei said. And put the smart phone away and just spend a few minutes focusing on the flavor of tea, the temperature, noticing everything about the cup.

    This mindfulness practice helps you tune out other thoughts, helping you focus on something thats calming. This can be a great tactic to reduce stress at work while you can’t necessarily step away from the stressors completely, you can use a cup of tea as a signal to press pause for a moment.

    Tip One Belly Breath While Counting Back From 100

    10 Songs To Calm Anxiety When You

    So, the first tip is one I use when my anxietys really bad, Im spiralling into panic and you get that thing where you cant quite breathe.

    My boyfriend actually taught me this trick. I dont know where he found it but one day when I was feeling really stressed he did some Googling and found this, and honestly it works like a charm.

    Plus, its really, really easy.

    All you have to do is just count back from 100 and do a nice deep breath right down into your belly on each count.

    Naturally when we breathe we want to puff out our chest, but that actually signals to our body that things are a little stressful because when you move into a stressed state you breathe very much only into the top of lungs so you can breathe in and out quickly.

    But when youre actually calm and very relaxed you naturally do diaphragmatic breathing which is just breathing deep into your belly so your belly sticks out when you breath in, not your chest. That sends a trigger to your body that everythings okay and that we dont need to be in a stressed state right now.

    Then combining that breathing by counting down backwards from 100 is really good because it focuses your mind on something that isnt the stressor at the time and because counting down from 100 is not difficult, but its also not so easy you can do it without thinking so it forces you to focus on something none stressful.

    Also Check: How Do I Know If My Cat Is Stressed

    Tip : Identify Your Stress Response

    Internally, we all respond the same way to the fight-or-flight stress response: your blood pressure rises, your heart pumps faster, and your muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

    The best way to quickly relieve stress often relates to your specific stress response:

    Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

    Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

    The immobilization or frozen stress response

    Listen To Your Favorite Tunes

    Surely you have a Spotify playlist to pep you up or soothe your soul. Crank it. Just listening to music has relaxation benefits, one study shows Linnemann A, et al. . Music listening as a means of stress reduction in daily life. DOI: 10.1016/j.psyneuen.2015.06.008 .And if youre not going to bug anyone else, go ahead and sing along. You know you want to.

    Read Also: Can Stress Cause Sharp Chest Pain

    Try Progressive Muscle Relaxation

    The American Psychological Association recommends progressive muscle relaxation to combat stress and reduce anxiety.

  • Get in a comfortable position, ideally lying down.
  • Start by tensing your lower leg muscles.
  • While contracting these muscles, breathe in for 5 to 10 seconds, then exhale and release the contraction.
  • Stay in this relaxed position for 10 seconds.
  • Move your way up your body, contracting different muscle groups while breathing in and out, holding for 5 to 10 seconds with each breath, and then relaxing for 10 seconds before moving to the next muscle group.
  • Tip : Bring Your Senses To The Rescue

    How-To calm down, stop anxiety and stress

    To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if youre a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

    Explore a variety of sensory experiences so that no matter where you are, youll always have a tool to relieve stress.

    The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, youll know it!

    Also Check: How To Relieve Back Stress

    Help Yourself To A Little Honey

    The amber elixir from our buzzy friends may help relieve anxiety, fight off depression, and even protect the brain Rahman MM, et al. . Neurological effects of honey: Current and future prospects. DOI: 10.1155/2014/958721 .

    Drizzle honey in your tea, coffee, yogurt, or just go straight for the jar with a spoon. The sweet stuff also works for a quick energy boost.

    Breathe In Breathe Out

    Wondering how to de-stress at work?

    Stress from tight deadlines and high stakes can cause us to lose focus.

    If we let stress get the best of us, it can reduce our unicorn ideas to donkey fodder.

    But if we address it head on, we can stay productive and happy at work.

    You can calm your mind and reduce anxiety in a matter of minutes with a handful of proven techniques to reduce stress.

    Here, 15 ways to de-stress at work instantly.

    Recommended Reading: What Can You Do To Get Rid Of Stress

    Ping Away From The Stressor

  • 1Take a short break. Just the act of separating yourself from your stressor for a few moments can calm you down. You can use this time to think about the situation, why it is stressing you, and how you can resolve the problem.
  • Whether its a bathroom break during a meeting, a brief walk, or just turning away from the pile of papers on your desk for a minute or two, try to take a short break from work. Taking a time out can help increase energy and creativity.XResearch source
  • Take a break from family, peers, and your social life. When the people around you are causing you stress because of things they are doing or saying, take a few minutes away from them. This way you wont lash out at the person as a result of your stress.
  • Take a break from activities and organizations. Sometimes it is the number of things you are involved in that is stressing you out. Dont make it a habit, but if you need to, cancel practice or a meeting for the day.
  • 2Take a few deep breaths. Even if you cant take a break, changing your breathing can calm you down. A few slow, deep breaths can reduce blood pressure, slow your heart rate, relax tense muscles, and other physical indicators of stress such as muscle tension.XResearch sourceXTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • Focus on your breathing for a couple of seconds. Try to tune out everything else around you except for your breathing. Clear your mind.
  • Give Yourself A Massage

    10 Ways to Calm Down Free Printable Poster

    Along the same lines of engaging your senses, giving yourself a loving massage is an easy way to tap into touch, so you can get out of your head and into your body. “Massage your hands and lower arms with lotion or oil,” Leeds says, adding this works even better if the lotion has a soothing scent like lavender or jasmine.

    Don’t Miss: How To Stop Getting Stressed

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