23 Jan 2022 By Bonnie
We all worry and get upset from time to time. It’s a normal part of life, right? But what happens when that anxiety or anger takes over, and you can’t calm down? Being able to calm yourself in the moment is often easier said than done.
That’s why having a few strategies you’re familiar with can help you when you’re feeling anxious or angry. Here are some helpful, actionable tips you can try the next time you need to calm down.
1. Breathe
“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,”
There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.
Allow yourself to say that you’re anxious or angry. When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.
Leave the situation, look in another direction, walk out of the room, or go outside.
Doherty recommends this exercise so you have time for better decision-making. “We don’t do our best thinking when anxious or angry; we engage in survival thinking. This is fine if our life is really in danger, but if it isn’t life-threatening, we want our best thinking, not survival instincts,” he adds.
When you’re anxious or angry, it can feel like every muscle in your body is tense (and they probably are). Practicing progressive muscle relaxation can help you calm down and center yourself.
To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head.
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