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This article was co-written by Chloe Carmichael, PhD. Chloe Carmichael, PhD in clinical psychology and has a private practice in New York City. With over a decade of counseling experience, Chloe specializes in emotional counseling, stress management, self-esteem and career coaching. Chloe teaches undergraduate courses at Long Island University and is an adjunct professor at New York University. Chloe earned her doctorate in clinical psychology from Long Island University in Brooklyn, New York, and received clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nerve Energy: Harnessing the Power of Anxiety.”
There are 21 references cited in this article that you can view at the bottom of the page.
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Anger, stress, and anxiety can cause anyone to become agitated. Although it may seem impossible to control your emotions, you can still learn how to stay calm. This valuable skill can help you cope with unexpected situations and emotions. Let’s explore the physical and mental exercises that will help you cope and get through uncomfortable situations.
Steps
Soothes the Body
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Practice diaphragmatic breathing. Start by inhaling as deeply as possible for 5 seconds to fully stretch the abdomen, hold for 5 seconds and then exhale for 5 seconds. Take a few normal breaths and then repeat diaphragmatic breathing until you feel less tense. [1] X Source of Research Diaphragmatic breathing ensures that the breath reaches the ends of the lungs, which is especially useful when breathing is difficult or cannot take a deep breath (which often occurs with anxiety, anger, or stress).
- Controlled breathing can signal the body’s need to calm down. It does this by transmitting neurotransmitters that calm you down. [2] X Sources of Bourne Research , EJ (2010). The anxiety and phobia workbook (5th ed.). Oakland, CA: New Harbinger Publications, Inc.
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Pay attention to your surroundings and how your body feels. Mindfulness can gently bring peace of mind by focusing your attention on your senses and your surroundings. Focus on sounds, temperature, what you can smell or feel, and your breathing. Focus on them until you start to relax. [3] X Research Source This calms you down and research shows it can reduce stress, lower blood pressure and be helpful with chronic pain, [4] X Bourne Research Source , EJ (2010) ). The anxiety and phobia workbook (5th ed.). Oakland, CA: New Harbinger Publications, Inc. helps you to better control your consciousness and emotions. [5] X Research Sources
- Physically, the body responds to strong emotions by providing a feeling of loss of control. Adrenaline is produced and released into the bloodstream, increasing heart rate, muscle strength, and blood pressure, [6] X Source Prepare for a “fight or flight.” [7] X Research Source rescue
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Perform dynamic, progressive muscle relaxation. Start by tensing and relaxing the muscle groups from head to toe in order. First, focus on the facial muscles, tensing them for 6 seconds before relaxing for 6 seconds. Repeat with your neck, shoulder, chest, and arm muscles and work your way down to the lower body until the body feels more relaxed. [8] X Research Sources[9] X Bourne Research Sources , EJ (2010). The anxiety and phobia workbook (5th ed.). Oakland, CA: New Harbinger Publications, Inc.
- Dynamic relaxation, tension – relaxation can reduce muscle tension, help you reduce anxiety, anger, and stay calm.
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Do exercise. When you’re worried or angry, try practicing calming yourself. Don’t focus on the things that upset you. Instead, practice to calm yourself down. When performing physical activity, the body produces endorphins that reduce the body’s stress, improve mood, relieve muscle tension and help you calm down. Research also shows that exercise can bring about changes in the brain, making you more resilient to stress. [10] X Research Source
- Find any of your favorite physical activities. For example, you can do yoga, dance, play sports or go for a run. [11] X Research Source
- Because no amount of exercise can guarantee your ability to calm down, simply start exercising when you’re excited and keep practicing until your body relaxes.
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Pet your pets and take them for a walk. Dogs and cats can be of great help during times of stress. Simply talk, pet or take them for a walk. Research shows that 55% of people who spend time with their pets are in a more relaxed mood while 44% of them feel more optimistic. [12] X Trusted Source PubMed Central Go to source
- If you don’t have a pet, sometimes a stuffed animal can do the same thing. Or, you can go to a zoo, park, aquarium, or a local wildlife sanctuary. Observing them with daily activities can also help calm you down.
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Aim for a healthy diet. When overwhelmed by emotions or sadness, it is easy to turn to food and drink for comfort. Before you do that, realize that nutrient-dense foods can really balance your emotions and give you the energy you need to get through difficult situations. [13] X Research Source In addition to eating healthy, research has also shown that the following foods can help reduce stress and help you relax: [14] X Research Source
- Asparagus
- Butter
- Berry
- Orange
- Oysters
- Walnuts
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Avoid triggers that make it difficult to stay calm. Stimulants can make it difficult to relax or calm down. The classic example is caffeine, which can affect the central nervous system and make you feel more energetic. [15] X Research Source You should also avoid relying on alcohol or nicotine products to regain your composure. In particular, nicotine increases heart rate and blood pressure, making that task even more difficult. Dependencies make them very difficult to break, and thus, add to your stress and anxiety. [16] X Research Source
- While alcohol may seem to be effective in calming you down, using it to deal with stress or anxiety will prevent you from dealing with the problem you’re really having. [17] X Research Source
Calm the Mind
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Distract yourself with activities that reduce stress or bring you comfort. Sometimes, you stress or anger yourself by focusing on things to do or things that drive you crazy. Indulging in them can make it difficult to stay calm and can even keep you from accomplishing anything. [18] X Research Sources Instead, distract yourself. Keeping your mind away from your worries can help you feel less stressed.
- For example, you can read books, take pictures, do crafts, spend time with friends, dance or watch movies.
Chloe Carmichael, PhD
Clinical Psychologist, Author of “Nervous Energy”
Chloe Carmichael, PhD in clinical psychology and has a private practice in New York City. With over a decade of counseling experience, Chloe specializes in emotional counseling, stress management, self-esteem and career coaching. Chloe teaches undergraduate courses at Long Island University and is an adjunct professor at New York University. Chloe earned her doctorate in clinical psychology from Long Island University in Brooklyn, New York, and received clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nerve Energy: Harnessing the Power of Anxiety.”
Chloe Carmichael, PhD
Clinical Psychologist, Author of “Nervous Energy”
Clinical Psychologist, Author of “Nervous Energy”
Memorize a list of activities to help clear your mind. Have five ideas ready to work on when you’re feeling too stressed out. You can distract yourself by thinking about your upcoming birthday or trip, weekend plans, or the gym class you plan to attend. The goal is to prepare a list in advance to use when needed.
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Chat with a friend. Talking about anxiety or anger not only calms you down, but it also gives you a sense of support. You will realize that you are not alone. Social support is important in giving you a sense of security and acceptance. [19] X Trusted Source Mayo Clinic Go to Source
- Chatting can also boost self-esteem, [20] X Trusted Source Mayo Clinic Go to the source to help you vent your frustrations and distractions. Don’t forget, in the end you can even laugh, which is also very helpful in reducing stress.
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Try meditation. Sit in a comfortable position in a quiet place. Focus on your breath and notice your thoughts. Let worries come and go without holding on to them. Research shows that just 30 minutes of meditation a day can change attitudes and brain function. [21] X Research Source It can help you better control your body and emotions when you’re angry or anxious. Focusing on more than breathing and letting thoughts come and go can calm your body and mind. [22] X Research Resources Asking yourself the following questions during meditation can help in directing your focus on reality: [23] X Research Source
- What do I see with the breath?
- What do I notice about my own thoughts? Can I let them come and go?
- Is the body stressed? Where is the source of anxiety?
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Count. Take a few deep breaths and start counting slowly. Start with a count of 10 and continue if you still feel angry. Just focus on counting and don’t let the situation make you angry. This is a great way to learn how to deal with your anger rather than simply reacting to it. [24] X Research Source
- When angry, the body releases large amounts of adrenaline. The act of counting gives your body a chance to rebalance the adrenaline, so you don’t act on impulse. [25] X Research Sources
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Write diary. Try writing a detailed description of how you feel. This is a good way to deal with emotions, especially if you have a penchant for writing. Don’t worry about writing complete, grammatically correct sentences. You can even just write down words and phrases if they calm you down. That’s the line of thought, and recording your inconsistencies is the most important part. [26] X Research Sources
- Journaling can also help keep you from getting into trouble. Once the problems and feelings are written down, you can be freed and move on. [27] X Research Source
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Form a positive mindset. Building an optimistic attitude can help you remember the good times and let go of things that are out of your control. Once you realize you can’t control every situation, you can focus on controlling your own emotions. This helps you to stop and stay calm.
- If you’re having trouble maintaining a positive attitude, pretend you’re a happy, calm person. Stick with it and in the end, you’ll see most situations in a positive light. [28] X Research Sources
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Create or find a place to relax. While it can vary from person to person, know where to go when you start to feel overwhelmed with emotions. For example, you may want to get back to nature. Take time to watch or dive in the water and let it soothe your emotions. [29] X Source of Research Or, you may find it easier to be surrounded by people who respect and support you. Avoid spending too much time with people who upset you.
- If possible, avoid stressful situations. For example, if you know that social activity makes you nervous, consider participating for a short time or just having small gatherings with friends. [30] X Research Source
Help me
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Know when to seek medical help. If you cannot improve despite trying to regulate and calm your body and mind, you may need professional help. Medical treatment or therapy can help you reduce the chronic stress or anxiety that is the primary cause of your agitation. You may need medical help in the following situations (symptoms of generalized anxiety disorder): [31] X Trusted Source HelpGuide Go to source
- Your work, social life or relationships have been damaged by your anxiety
- Feeling like you can’t control your anxiety or can’t calm down
- You can’t relax nor concentrate
- You avoid situations that can cause you anxiety
- You have trouble sleeping
- Feeling stressed about everything
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Learn about cognitive behavioral therapy (CBT). The psychologist will likely want you to continue with self-help treatment, such as calming your mind and body with relaxation techniques. However, you will probably be started with cognitive behavioral therapy. This therapy helps you review the things that make you insecure, stressed, or anxious. Once you’ve identified them, you can find effective strategies for staying calm. With CBT you will learn: [32] X Trusted Source HelpGuide Go to Source
- Identify productive and unhelpful worries, thereby learning to accept and act on stress.
- Control your stressors, your bottom lines, and how long you stay agitated. This can help you keep track of your progress.
- Deep breathing and instructions for dynamic relaxation, tension – relaxation.
- Change your negative thinking or reactions, making you mentally stronger.
- Face situations that often cause you anxiety, insecurity, or panic. It will give you a better sense of control.
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Try medication. While treatment and self-help therapy are central to keeping you calm, a psychologist can give you short-term medication. These are usually anti-anxiety medications, which can help calm you down. The following medications are commonly prescribed for generalized anxiety disorder: [33] X Trusted Source HelpGuide Go to source
- Buspirone (Buspar) is an anti-anxiety medication that is not sedating or addictive. It helps you control, but not completely, eliminate anxiety and insecurities.
- Benzodiazepines are immediate-acting anti-anxiety medications that are useful in situations where it’s impossible to stay calm. However, if you take a lot, you can become physically and psychologically dependent after a few weeks. As such, they are usually only prescribed for severe anxiety disorders.
- Antidepressants are used for long-term treatment because they take up to 6 weeks to work and help you feel less anxious. They can cause nausea and worsen sleep-related problems.
Advice
- Try listening to relaxing music.
- Insomnia often makes things worse than they really are, so try to always get enough rest.
- Lying on your back and taking deep breaths can help calm you down.
- Try to forget about the situation, distancing yourself from everything that might trigger your anger. For example, if homework makes you tired, go somewhere out of sight. Then, do something you enjoy, such as using your phone, watching TV, reading a book, etc. They will help you to forget about the current situation for a while.
- Stop getting angry over small mistakes, convince yourself that you don’t care about the mistake––instead, what you care about is what can be learned from it and you will improve yourself to do differently go next time.
- Meditation can be helpful. Sit alone in a quiet room. Breathe in deeply, in through your nose and out through your mouth. Meditation music is also effective in keeping calm.
- If your emotions are completely out of control, seek professional help from a psychologist.
- If there is no place that brings comfort and happiness to you, confide in your best friend. Maybe they can help you.
- Close your eyes and visualize the flowers blooming right in front of your eyes.
- Crying is really a good way to release stress.
Warning
- Be careful not to take your anger out on others. You could get in trouble or hurt yourself and others.
- Never hurt yourself or others, even when extremely angry. Instead, go somewhere to be alone and calm down. If you’re so excited you can’t control yourself, go to the emergency room for immediate help.
- Breathing into a paper bag was once considered a cure for hyperventilation and to restore calm. However, now, experts all agree that this practice is dangerous and should be avoided. Never breathe into a paper bag. Breathing into a paper bag will send carbon dioxide into the lungs, EXTREMELY dangerous to the respiratory system. Also, take the medicine only as prescribed by your doctor. Do not take more than prescribed even if the condition worsens. In that case, tell your doctor or ask someone for help.
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This article was co-written by Chloe Carmichael, PhD. Chloe Carmichael, PhD in clinical psychology and has a private practice in New York City. With over a decade of counseling experience, Chloe specializes in emotional counseling, stress management, self-esteem and career coaching. Chloe teaches undergraduate courses at Long Island University and is an adjunct professor at New York University. Chloe earned her doctorate in clinical psychology from Long Island University in Brooklyn, New York, and received clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of “Nerve Energy: Harnessing the Power of Anxiety.”
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,321 times.
Anger, stress, and anxiety can cause anyone to become agitated. Although it may seem impossible to control your emotions, you can still learn how to stay calm. This valuable skill can help you cope with unexpected situations and emotions. Let’s explore the physical and mental exercises that will help you cope and get through uncomfortable situations.
Thank you for reading this post How to Regain Calm at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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