Does life have you feeling like a pot that’s about to boil over? From career stressors, family obligations and never-ending to-do lists, to financial strain, health concerns and world events, we have a lot of stress-inducing noise constantly vying for our attention. During uncertain, overstimulating, or particularly busy times in our lives, paralyzing feelings of overwhelm can creep in.
The good news? You’re not alone. And there are proven tactics for combatting feelings of overwhelm so you can cool down, recollect yourself, and move forward in a productive way. In this article, we’re sharing 7 calming strategies that can reintroduce clarity, ease, and emotional balance to your life.
7 Ways to Regain Your Calm
1. Breathe Like It Matters (Because It Does)
For an immediate emotional cool down, pause and take a few moments to breathe. Intentional, slow breathing instantly calms the nervous system by signaling to your brain that it’s safe to relax. One well-known intentional breathing technique is called box breathing. Want to give it a try? Here’s what to do: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. You should start to feel the positive effects after just one set, but repeat as desired.
2. Get Out of Your Head
In today’s day and age, it’s so easy to get stuck in our thoughts and spiral. The cure? Getting out of your head and shifting focus to physical activities. Try stretching, taking a short walk, or gardening. Move the body to interrupt spiraling thoughts and promote healthy blood flow to the brain.
Overwhelmed by too many tasks or thoughts floating around in your head? Make lists to pull those thoughts out of your head and onto physical paper. This activity alone can help big tasks and feelings seem less daunting and ambiguous.
3. Create a Sensory Cool Down
Sometimes, a literal cool down can help pull us out of a bad headspace, tying into our previous tip of getting out of your head and shifting focus to the physical body. Try engaging one or more of your senses to create a soothing effect: splash cold water on your face, hold an ice cube to the back of your neck, sip a refreshing drink, listen to calming music, create a soothing breeze with a fan. Tailor this tip to what feels most physically soothing to you. In the winter, you may prefer a warm heating pad or a hot cup of tea instead of a cool breeze or cold drink.
4. Name It to Tame It
While it may seem simple, taking the time to label the precise emotions we’re feeling (anger, anxiety, shame, fear, etc.) can reduce the intensity of those emotions. According to published psychiatrist Dr. Daniel Siegel, identifying our emotions reactivates the prefrontal cortex to shift us out of our fight/flight/freeze response and reengage higher-level processing. It also signals the brain to send soothing neurotransmitters to the amygdala and the brain’s emotional centers.
5. Change the Channel
While it’s important to address our feelings, it’s also completely okay to find a mood shifting distraction to pull you out of a tailspin. Watch a funny video or favorite feel-good TV show, listen to a comforting podcast or playlist, or flip through a favorite book or magazine. Distractions are not permanent solutions, but they can be helpful temporary reset tools.
6. Set a Small, Kind Boundary
Occasionally, feeling emotionally overheated comes from overstimulation or overcommitment. Even the most social of individuals need a little down time to recuperate. Allow yourself to gently say no to engagements when necessary, preserve some sacred “you” time, and rest.
7. Talk to Yourself Like a Friend
Self talk can be very influential when it comes to regaining a sense of calm during chaotic times. Reassure yourself the way you would a close friend or family member (e.g. “It’s okay to feel this way,” or “This is hard, and I’m doing my best.”). Be your own best friend in trying times. You might be surprised to find how effective compassionate self talk can be in improving your mental health.
Keeping Cool In Mind & Body
Feeling emotionally “overheated” is natural, especially when we have so many stress-inducing triggers in today’s world. But remember that there are gentle, effective ways to cool back down and regain a sense of calm. You don’t have to fix everything all at once. Just take one small step at a time. Give these tips a try, see which ones are the most helpful for you, then keep them in your arsenal for future times of need.