We all have to deal with daily challenges and adversity in life. This is nothing new and it is often difficult to deal with, but learning some methods to help us stay calm and clearheaded is imperative. The more tranquil we can be, the greater our chances of success.
We at Chiva-Som would like to share these techniques to help keep calm and to keep moving forward.
Mindful, deep breathing is easily one of most effective techniques for reducing anger and anxiety quickly. Getting more oxygen into your body and releasing physical tension are two ways that breathing exercises can benefit you. You can do this at any time or any place.
Admit that you’re anxious or angry
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 can decrease fairly significantly.
Listen to music
Grab some headphones and listen to your favourite music. Listening to music can have a very calming effect on your body and mind. Music activates sensory pathways that compete with other pathways in the brain, stimulating emotional responses, and engaging cognitive attention. This has powerful effects on our emotional and even physical states.
Write it down
The simple act of writing can have a profound effect on our moods. All you have to do is just grab a journal and write out your thoughts. Don’t worry about complete sentences, grammar or punctuation — just write. Feelings of anxiety can lead to stress and rumination when left unchecked, but some of the roots of your anxiety can be minimised through stream of consciousness or focused examination, like writing.
Get some fresh air
Remove yourself from that environment and go outside — even if it’s just for a few minutes. Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious or angry thought process. An added benefit is the increased vitamin D production from being outside, which can have positive influences on mood as well.
This herbal tonic gives you the benefits of L-Theanine, a chemical that can help reduce the body’s stress responses. A nice added benefit is that the deep earthy colour of green tea, as well as the aroma, can be soothing as well, so keep a cup on your desk.
Relax with some chocolate
When you need a quick pick-me-up, break off a square of dark chocolate to boost your brain health and reduce stress. One study found an increased rate of calmness and well-being using cocoa extracts. Just make sure it is a nice dark chocolate to avoid unnecessary added sugars and calories.
Relax your body
If your body is tense, there’s a good chance your posture will suffer. Sit up tall, take a deep breath, and drop your shoulders. To do this, you can focus on bringing your shoulder blades together and then down. This pulls your shoulders down. Take a few deep breaths. You can do this several times a day.
When you’re already stressed, the last thing you might want is more pressure. However, acupressure may help alleviate anxiety, according to a recent study. Use your fingers to find the two divots where your neck muscles attach to your skull. Press firmly for 15-60 seconds to relieve neck tension.
It takes just a minute to drip some lavender, frankincense, or other essential oils into a diffuser. The soothing scents may help send stress and anxiety away by stimulating receptors in the nose that connect to the part of the brain that regulates emotions.
Talk to a friend
Talking out your feelings with a friend can put your mind at ease and let you know someone genuinely cares. If you’re pressed for time, even a quick back-and-forth text session can help.
Say your ABC’s backward
Saying the alphabet in reverse temporarily shifts your focus from worrying. It’s fine to play tricks on yourself once in a while. It’s a nice way to cognitively distract yourself and give you the space to breath if only for a moment.
Finally, nothing helps a bad mood quite as well as laughter. Even science says laughter is the best medicine, but you can see for yourself.