9 Quick Ways to Calm Down When You Feel Overwhelmed

Stress comes in many forms. It can build gradually over time or occur in a moment and then be gone. If you find yourself completely overwhelmed and in need of fast-acting ways to calm down from stress, don’t worry. There are some quick and easy things you can do to cope.

Take a Short Walk

Even if you have just 5 or 10 minutes, moving your body for a bit will help

• Walking alone or with a friend can provide some time to think, reframe, and come back to the situation with renewed optimism
• Listen to music that soothes or energizes you

Drink Some Water

Dehydration can make you feel tired and dizzy, so try drinking a glass of water instead.

Breathe Deeply

Getting more oxygen into your body and releasing physical tension are two ways that breathing exercises can benefit you.

• You can do them anytime or anywhere, even if your demanding situation isn’t letting up.
• Close your eyes and/or press your palms together in a prayer position to relax your breathing.

Sniff Something Soothing

Aromatherapy is another easy tool that you can use quickly.

Visualize Relief

Visualizations and guided imagery are a wonderful way to restore peace of mind

• With practice, you can easily access your “happy place” and feel calmer when stressed
• Use these to relax both mentally and physically, and practice until you find your “happy place”

Write It Down

Journaling can help reduce psychological distress in families with critically ill loved ones

• You can write down what’s causing you stress and get your emotions out on the page to release stress and stress-relieving ideas and thoughts, with the hope of seeing them through to the end result

A Word From Verywell

Once you’ve been able to calm down, you should be in a better position to address whatever stressful situations you’re experiencing

• If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your ar

Reframe Your Situation

If you can look at your situation differently, you may be able to put it into a different perspective-one that causes you less stress

• Mental and emotional stress can be caused by pessimism, type A traits, and other self-sabotaging thought patterns

Relax Your Muscles

Progressive muscle relaxation (PMR) is a technique where you tense and release all of your muscle groups, leaving your body to feel more relaxed afterward

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