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.
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.
Use a fidget toy - 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.
Center Yourself
- 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.
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.