If You’re Feeling Overwhelmed or stressed, here are five effective ways to calm yourself down.
- Deep Breathing
- Inhale deeply through your nose for 4 seconds.
- Hold Your breath for 7 seconds.
- Exhale Slowly through your mouth for 8 seconds.
- Repeat this a few times to activate your body’s relaxation response,
2. Grounding Technique (5-4-3-2-1 Method)
- Identify 5 things you can see.
- Identify 4 things you can touch.
- Identify 3 things you can hear.
- Identify 2 things you can smell.
- Identify 1 things you can taste.
This technique helps bring you back to the present moment.
3. Progressive Muscle Relaxation (PMR)
- Tense each muscle group for 5 seconds, then release.
- start from your toes and work up to your head.
- Helps relieve physical tension and anxiety.
4. Change Your Environment
- Step outside for fresh air.
- Take a walk, stretch, or listen to soothing music.
A quick change in surrounding can shift your mindset.
5. Positive self-talk
- Instead of thinking, “I can’t handle this” try “i am doing my best, and this will pass’.
- Remind yourself of past times you successfully managed stress.
- Replace negative thoughts with reassuring ones.
Try these methods if you feel stressed.
