Finding a quick and effective way to calm the mind in a high-stress situation can be essential for maintaining mental well-being. Here are seven strategies to try the next time you feel overwhelmed.
Listen to your body to see what works best for you. Many of these suggestions can be combined. Although results may vary, these techniques have helped millions of people.
Physical Activity
Engaging in physical activity, such as a brisk walk, yoga, or stretching, can help to release endorphins and reduce stress levels.
Movement helps shift your mind away from stressors and can improve overall mood. For best results focus on what is good about surroundings.
Deep Breathing
Deep breathing can significantly reduce stress in some individuals. Try the 4-7-8 technique:
- Inhale for 4 seconds
- Hold the breath for 7 seconds
- Exhale slowly for 8 seconds
This method helps to calm the nervous system and reduce anxiety. For optimal results, try closing your eyes and picturing a calm scene while performing this exercise.
Prayer
Even a few minutes of prayer can help quiet the mind. Focus on giving thanks for good things in your life. If you find this hard, begin by saying thank you for having life. Then work from there.
If you have health but not money, say a thank you prayer for your health. If you are having a health issue, but have a home, say a thank you prayer for the home. Name things in your prayer that you are specifically thankful for.
Count your blessings. Things can always be worse. This practice can enhance emotional regulation and bring a sense of peace. The only caveat is to choose wisely to whom or what you pray.
Progressive Muscle Relaxation
This technique involves tensing and then slowly relaxing each muscle group in the body, starting from the toes and working up to the head. It helps to fully concentrate on the area as you release physical tension and promote calmness.
Aromatherapy
Using essential oils like lavender, chamomile, or eucalyptus can have a calming effect on the mind. A few drops in a diffuser or a scented candle can create a relaxing atmosphere. 
Journaling
Writing down your thoughts and feelings can be a great way to clear your mind. Journaling allows you to express emotions, reflect on your day, and gain perspective.
Be sure to write down when things go well, so you can look back later to see pages of answered prayers. This will give a sense of peace and accomplishment.
Listening to Music
Music can be a powerful tool for relaxation. Create a playlist of your favorite calming songs or nature sounds. Listening to soothing music can lower blood pressure, reduce stress hormones, and bring immediate relaxation.
The Takeaway
Incorporating these techniques into your daily routine can help manage stress and maintain a sense of calm and balance. Remember, it’s important to find what works best for you and make time for self-care regularly.
If these suggestions do not help, seek professional help. No matter who you are or what you have done, there is someone who loves you.
