Calming Yourself

Get Through Tough Times

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.

Calm Your Body Fast

Use these quick tips to help your body settle when stress feels overwhelming.

An older woman sitting on a park bench with her white dog

Take a step back in a stressful situation - It's okay to distract yourself and take your mind off things for a little while. It can help you reset.

a man outside with his eyes closed, head back and smiling.

Count backwards from 100 - Focusing on counting numbers can be a simple way to distract ourselves from any upsetting thoughts.

a man in a suit sitting at his laptop and clenching his fist

Tense and release - Slowly tighten and release each muscle one at a time from your toes up to your head. Notice the relaxation that comes after tensing and releasing.

Someone's legs from the shin down. They are wearing jeans, and a pair of white sneakers

Shake it off - Stretch, go for a walk, or dance! Moving can help shake off some stress.

a man standing in a field near a tractor texting on his phone

Call or text someone you trust - It can be helpful to turn to those you trust when you're feeling overwhelmed.

An older woman with short white hair and glasses smiling

Laugh or smile - Find something that makes you laugh. It can reset your nervous system and bring a bit of joy into your day.

Be Kind to Your Mind

Use these tips to support your thoughts and feelings when you’re going through a hard time.

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.)

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.

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.

Reset with Movement and Comfort

These tips use small, simple actions or movement to help you feel more balanced.

a woman wearing teal headpohones and dancing to music in her house.

Turn to music - Put on some of your favorite songs or artists. Connect with the music and let go.

Someone using a laptop and in their right hand is a stress ball.

Use a fidget toy - Grab a stress ball or fidget cube. These can give you something to concentrate on and counter stress.

a man standing outside with his eyes closed and a blue sky above him

Go outside for 2 minutes of fresh air - Even a short time outside can boost your mood.

A man working on his laptop at a standing desk.

Practice good posture - Good posture can help prevent pain, headaches, and improve your breathing. Notice when you're slouching and gently straighten up.

A young man stretches at home on a mat, highlighting his prosthetic leg and fitness.

Try dynamic stretching - Stretching helps get the blood flowing, connect us to our bodies, and can lower the risk of injury.

Rock gently - Rocking is naturally soothing and tells your brain to rest and breathe. Sit in a rocking chair, sway side to side, or use a swing set!

More Ways to Deal With Tough Times

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.

Use Your Breath

Take Care of Yourself

Practice Staying in the Moment