How to Calm Yourself Down: 8 Stress-Reduction Techniques

Here are some stress-reduction techniques that can help you lower your heart rate and deal with stressful situations or negative thoughts:

1. 1. Remove yourself from the stimulus. In especially stressful situations, sometimes the fastest and simplest way to calm down is to remove yourself from the stimulus. If you can feel your heart rate elevating beyond what you can handle, or you begin to act irrationally, consider your options and see if there’s a way to step away easily. If you’re in a heated conversation, excuse yourself for a moment to think or even just close your eyes for a few seconds; if you’re trapped in an anxious thought loop, start an activity or focus on something external that draws your attention away from the stressful thoughts.
2. 2. Focus on your breathing. Your breath is integral to your body and its emotions—rapid, short breaths will elevate your heart rate, increase your blood pressure, and contribute to feelings of high tension, energy, or panic. Alternatively, slow, deep breathing will lower your heart rate and contribute to feelings of low tension, relaxation, and mindfulness. If you feel yourself starting to get stressed or anxious, use a brief breathing exercise to recenter yourself. This exercise can be as simple as taking several calm, deep breaths; another option is a breathing technique called “box breathing,” in which you inhale for four seconds, hold for four, exhale for four, and hold for four.
3. 3. Ask yourself logical questions. In stressful situations (whether triggered by external or internal stimulus), your sympathetic nervous system may activate and send your body into fight-or-flight mode. When this happens, you may have difficulty focusing or acting logically because your body feels as if it’s in immediate danger. To try to counteract your fight-or-flight response, ask yourself a series of logical questions to reactivate your brain, center yourself in rational thought, and reframe the situation. Consider the following questions: What is making me upset? How can I remove myself from the situation or solve the problem? What’s the worst-case scenario, and what steps would I take to deal with that situation?
4. 4. Get physical. Doing a physical activity when you’re anxious or stressed can help you calm down. Physical activity stimulates blood flow to the brain, releases endorphins, and realigns your body’s sensations (like rapid heart rate or high body temperature) with the stimulus (exercise, instead of a stressful situation or train of thought). When you need to calm down, consider a brisk walk, sports session, or yoga exercise as a healthy way to boost your overall physical and mental well-being.
5. 5. Try a progressive muscle relaxation technique. During anxious moments in daily life or periods of chronic stress, your muscles may tense up without you even realizing it. To help counteract this stress response and soothe your body, try a progressive muscle relaxation technique, in which you tense muscle groups throughout your body and deliberately relax them. For instance, start with your toes and then work your way up through your calves, thighs, pelvic floor, abs, chest, back, arms, and neck. This technique can help you feel more in tune and in control of your body in the present moment.
6. 6. Go outside. From absorbing vitamin D via sunlight to the calming sounds of a summer evening, research shows that being in nature can reduce anxiety, contribute to feelings of calm, and boost your mental health. If you’re feeling stressed or trapped in a series of negative thoughts, see if there’s a place nearby where you can take a quick walk or sit down in a natural setting and let yourself relax.
7. 7. Do a self-care activity. If you’re experiencing feelings of anxiety, it may help to remind your body that you love and care for it. Try performing one of your favorite self-care wellness habits or relaxation techniques, whether that’s taking a bath, using essential oils, journaling, or watching your favorite show.
8. 8. Talk to a loved one. Sometimes, all it takes to counter feelings of stress or anxiety is interacting with a person who loves you. If you’re feeling anxious, reach out to a family member or friend and have a conversation—you can talk through how you’re feeling or have a general chat and see if you feel soothed afterward. Remembering that others love you can help dispel negative thoughts and leave you feeling confident and cared for.

If you’re experiencing severe or prolonged feelings of anxiety or stress, or if you experience panic attacks, please consult a licensed healthcare professional.

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