Overview
It’s important to have ways to calm ourselves when things feel overwhelming. These coping strategies can help center us, distract us, or make us more aware of our emotions.
Learning how to calm your nervous system doesn’t require any equipment or specific training. It’s something we can practice and turn to when we are stressed.
Center Yourself
Use Your Breath
Breathing is a powerful tool that you can turn to no matter where you are. Different types of breathing can help you to:
- Sharpen concentration
- Reduce stress and worry
- Improve sleep quality & fall asleep faster
- Boost lung function
- Manage pain
There is no wrong way to practice breathing, if you are focusing on it, it can help make a difference. Once you are done practicing, observe your thoughts and feelings. Notice if you feel differently than when you started.
Try these different exercises and see which one feels best for you. If you find one doesn’t work for you, try another. These exercises are different for everyone, so adjust them until you find something that works.
- Take ten slower breaths
- Focus your attention on each breath, counting each one as you go. Focus on a slow inhale and then a slow exhale. Gently guide yourself back to your breath when your mind wanders. Notice how your body feels after ten.
- Use 4-4-4-4 breathing
- Inhale slowly while counting to four. Pause your breath for four seconds. Exhale slowly while counting to four. Pause your breath for another four seconds.
- Lengthen your exhale
- Focus on making your exhale longer than your inhale. This helps to relax the nervous system. Take a deep inhale and count to four. Feel your belly fill with air. As you exhale, count to six. If you find this too difficult, you can adjust the timing for what works for you.
- Alternate Nostrils
- Breathe in and out slowly through one nostril while holding the other closed with a finger. Then switch nostrils and do the same.
- Follow Your Breath
- Feel your breath as it flows through your body. Notice as it enters your nose and moves down your throat. Do you feel your lungs? Notice your belly and chest rise as you inhale. Now notice what you feel when you exhale. If your thoughts drift, gently refocus on your breath.
Want to build your breathing practice even further? Join us for free, weekly breathing workshops online.
Connect to Your Senses
Take a minute to look around and name 3 things you can see, 2 things you can hear, & 1 sensation you can feel. Connecting to your senses can help you feel grounded back into your body.
Tense and Release
Tense your shoulders up toward your ears, hold in place for a moment, then drop them away from your ears. Make a fist, hold for a moment, then open your hand and stretch out your fingers. Do the same thing with your toes. Curl them in, hold for a moment and then stretch them out. Notice the relaxation that comes after tensing and releasing.
Distract Yourself
- Shake it off
- Stretch, go for a walk, or dance! Moving can help shake off some stress.
- Laugh or smile
- Find something that makes you laugh. It can reset your nervous system and bring a bit of joy into your day.
- Turn to music
- Put on some of your favorite songs or artists. Connect with the music and let go.
- Feel changing temperatures
- Put your hands under cold water, drink some ice water, or step outside. Notice how your body responds to the temperature changes.
- Use a fidget
- Grab a stress ball or fidget cube. These can give you something to concentrate on and counter stress.
- Count backwards from 100
- Focusing on counting the numbers can be a simple way to distract ourselves from any upsetting thoughts.
Connect to Yourself
- Notice and make space for your emotions
- Notice and give yourself time to sit with what you are feeling. It helps to name it if you can. Connect with your body and notice where you might be holding the emotion. Once you’ve taken note of how you’re feeling, try responding based on what’s important to you. Know that hard times don’t last forever, and you can change your outlook on just about any situation.
- Give yourself a pep talk
- Talk to yourself with kindness and praise. Counter any negative thoughts by reminding yourself what you do well.
- Create a personal slogan
- Choose a word, phrase, or sound that is soothing and calming to you. Repeat the word, write it down, or express it creatively in some form (write a poem, draw it, etc.)
Shift Your Thinking
Sometimes anxious thoughts can make it hard to get through the day. Having ways to shift your mindset can help you get back to the moment.
- Identify Your Triggers
Notice when you start to worry a lot. Maybe it’s while you’re trying to fall asleep. You might notice physical signs of anxiety like your heart racing or your stomach clenching. You might also get stuck thinking negatively or notice that certain topics set you off. To ease your anxiety, think of how you keep yourself calm when something bad happens and apply it to when you’re overthinking too.
- Look at Things Differently
We are often focused on negative assumptions of a situation. Even certain words can change our entire perspective on something or trigger a negative thought. Try looking at the problem from a different point of view. You can even try imagining the best outcome.
- Make a “Worry Window”
If you’re stuck on a thought or worry, schedule a time when you focus on it. Find 10 minutes everyday that works best for you. You can concentrate on whatever worries popped up for you during your day and then move on. This will help put you in control and limit the time you spend worrying.
- Focus on the Next Step
Think of how to move forward from a situation, instead of why it happened. Staying focused on the why can keep us stuck on what can’t be changed in the past. On the other hand, how is productive and leads to action and moving forward. If you’re having trouble taking the first step, ask yourself what you can do to make it better.
You might notice stress or anxiety affecting your everyday life. If these tips don’t seem to help it might be time to talk to your doctor or seek a professional for more help.
Continue Your Wellness Journey
Wellness isn't a destination, but an ongoing journey. It's something you have to keep working toward throughout your life. Focusing on your wellbeing helps you handle whatever life throws your way. Yet even when you are at your best, things can get overwhelming. The good news? You can prepare yourself for tough times by building your resilience and working on self-care.