Stressful situations can make anyone feel overwhelmed. Sadly, people can deal with stress for many reasons, such as financial issues, work problems, family matters, and so on. According to The American Institute of Stress, around 33% of people experience extreme stress levels, with 77% of them having issues with their physical health.
Learning how to calm down while going through stressful moments will not only prevent putting ourselves in potentially risky situations, but it can also help us focus on daily activities much better. Fortunately, there are many ways to relieve stress, and we’ll present you with a few of them.
Change Your Diet
When you’re stressed, you might think there’s nothing better than a McDonald’s meal to help you calm down and get into a better mood. There’s nothing wrong with having fast food now and then, but making it an integral part of your diet can boost your stress.
According to studies, higher stress levels are found in individuals with a diet that includes ultra-processed food diets and lots of added sugar.
So, a great way to calm your mind would be to switch to a healthier diet, one that is rich in nutrients. Some of the whole foods include fish, fruits, vegetables, seeds, nuts, and beans. Through them, you will be able to get B vitamins, magnesium, and other nutrients that can help you regulate your stress.
Connecting with Others
Being alone during stressful times is what you need sometimes, but don’t turn this into a habit.
Studies say that stressful events might increase the risk of committing crimes. Having nobody to give you support and affection can make things even worse. For example, Indiana is a state that had 157,660 reported crimes in 2019. According to criminal defense attorneys in Indianapolis, the crime rate decreased, but it still sits at 3.6.
Something as simple as the human connection will not only keep you out of trouble but also ensure you manage stress correctly. Being closer to other individuals can help you calm down, not only by receiving affection and support but also by knowing you are not alone in the world. So, don’t isolate yourself from everyone else and stick to those persons that have always been close to you.
Start Moving Your Body
Exercising may be the last thing you want to do, especially when it feels like the sky is going to come down crashing on you. However, physical activity can help you calm your mind.
Not only can exercise decrease the bad symptoms associated with depression and anxiety, but it can also help improve your mood while bringing stress levels down. Many studies have proven the positive effects of physical activity on our minds.
You do not have to start with the most intense exercises. It’s fine to start small, with things such as walking and perhaps jogging daily. Just make sure you do exercises you enjoy and that you can stick to.
Consider Some Breathing Techniques
Did you know that breathing is one of the best methods to calm down? During stressful times, we tend to take very fast and shallow breaths. This only encourages the fight-or-flight response you might already be experiencing.
Using breathing techniques can break this cycle. If you take deep and long breaths instead, you will soon notice that you start feeling better, improve your focus and even slow down your heart rate.
Now, there are many different types of breathing techniques that can help you. One of the most popular ones involves taking one deep breath in, then fully exhaling. While doing this, you must focus on your body.
Afterward, you can start slowing the exhalation down, making it longer than the inhalation.
There are many other methods, though, so don’t hesitate to research them and see which one works for you.
Consume Less Caffeine
Studies show that caffeine consumption in excessive amounts can make anxiety worse.
You might find things like chocolate, energy drinks, or coffee soothing, but going overboard with them can only worsen your stress. Even your sleep can be affected by this, which in turn boosts stress levels.
Make sure to reduce your caffeine intake and replace it with something healthier, like water or herbal teas.
The Bottom Line
Calming down during stressful times can be easier said than done. Nevertheless, implementing one or more of the techniques here can make you feel calmer so you can focus on the things that matter the most.