Feeling anxious or overwhelmed is common, but there are effective techniques you can use to regain a sense of calm and control. Here are some straightforward, research-backed methods to help you reduce tension and feel more at ease, no matter where you are.
One of the fastest ways to begin soothing your mind is by deliberately slowing your breath. Try inhaling deeply through your nose for a count of four, then exhaling through your mouth for at least six. Repeat this a few times, letting each breath be a little slower and longer. This sends a signal to your body that it’s okay to relax and can rapidly reduce physical symptoms of stress.
Progressive relaxation involves intentionally tensing a group of muscles, like your fists or shoulders, holding for a couple of seconds, and then letting go. Notice the contrast between tension and relaxation. Ease through each area of your body, one after the other. This method brings your attention away from worries and allows your body to unwind, bit by bit.
When stress spikes, bring your awareness back to the present moment by tuning into your senses. Look around and quietly name five things you can see, four things you can touch, three things you hear, two you can smell, and one you can taste (even if just the air). This grounding technique helps interrupt racing thoughts and gives your mind something constructive to focus on.
Sit comfortably and close your eyes if it feels right. Picture a gentle, soothing wave or color slowly moving from the top of your head down to your toes. As it travels, imagine any heavy sensations or discomfort melting away with it. This guided imagery not only distracts from stress but also encourages deep relaxation.
Think back to a recent time you felt truly at ease, happy, or safe. Close your eyes and recall the details: What did you see, hear, or feel in that moment? Let those sensations fill your awareness for a minute or two. This technique can interrupt negativity and gently lift your mood.
Stress is part of life, but by practicing simple, practical techniques, you can manage it more effectively. Try a few of these methods and see what works best for you. Making these small shifts in how you respond to pressure can help bring more calm into your day-to-day life.
Inspired by and adapted from the original work at mikemandelhypnosis.com.
