We all bother and get disconcerted from moment to moment. It’s a common part of life, right? But what chances when that anger or anxiety takes over, and you can’t quiet down? Remaining to calm at the moment is often easier said than done.
That’s why keeping a few tactics you’re familiar with can benefit you when you’re feeling worried or offended. Here are some important points you can try the next time you need to calm yourself down.
1. Breathe
Breathing is one of the most effective methods for reducing anger and anxiety quickly.
When you’re feeling worried or irritated, you manage to take quick, shallow breaths. This gives a message to your brain, creating a positive feedback loop strengthening your fight-or-flight response. That’s why taking long, deep calming breaths agitates that loop and helps you quiet down.
2. Admit that you’re worried or annoyed
Allow yourself to say that you’re worried or annoyed. When you identify how you’re thinking and allow yourself to show it, the worry and anger you’re undergoing may decrease.
3. Release the stress or irritation
Go for a walk or run. Engage in some physical exercise to help you quiet down and feel better. Yet, you should avoid physical exercise that includes the expression of anger, such as punching surfaces or yelling.
4. Listen to music
The next time you sense your stress level cranking up, grab your headphones, and tune in to your favorite music. Listening to music can have a very calming impact on your body and mind.
5. Relax your body
When you’re worried or angry, it can appear like every muscle in your body is tight. Following continuous muscle relaxation can assist you to calm down and focus yourself.
6. Write it down
If you’re too mad or concerned to talk about it, take a journal, and write out your thoughts. Don’t bother about entire sentences or punctuation. Just write. Writing encourages you to get your negative feelings out of your head.
You can take it one step further and make an action plan to maintain staying calm once you’re done writing.
7. Get some fresh air
The heat and air circulation in a room can raise your tension or irritation. If you’re feeling anxious and the area you’re in is hot and confined, this could trigger a panic attack. Detach yourself from that environment as soon as possible and go outside. Even if it’s just for several minutes.
Not only will the fresh air help calm you down, but also the change of scenery can sometimes prevent your angry thought process.
8. Fuel your body
If you’re starving or not well hydrated, many of these methods won’t work. That’s why it’s necessary to slow down and get something to eat. Even if it’s just a little snack.
9. Identify pressure points to calm anger and anxiety
Running for a massage or getting acupuncture is a pleasing way to manage stress and anxiety. But it’s not invariably easy to find time in your day to make it happen. The great news is, you can do acupressure on yourself for instant stress relief. This method involves putting pressure on your fingers or your hand at certain points of the body. The pressure releases the stress and relaxes your body.
One space to start with is the spot where the inside of your wrist forms a crease with your hand. Press your thumb on the area for 2 minutes. This can help release stress.