stress relief tools

How to Calm Down in 3 Minutes

Your heart is pounding, your palms are sweating, you feel a surge of emotions rising and your stomach feels funny. You search your mind for tools how to calm down. Let's have a look at some tools that will help you to calm down quickly in stressful situations.

Any of the following three techniques will work:

1-2-3-4-5 Technique

This technique uses the power of the present moment to relieve stress, combat anxiety, and bring peace to your mind. By focusing on the present moment, you eliminate anxious thoughts and your nervous system gets a chance to slow down and to recover. Here is how this technique is done:

  1. Name 5 things that you can see.
  2. Name 5 things that you can hear.
  3. Name 4 things that you can see.
  4. Name 4 things that you can hear.
  5. Name 3 things that you can see.
  6. Name 3 things that you can hear.
  7. Name 2 things that you can see.
  8. Name 2 things that you can hear.
  9. Name 1 thing that you can see.
  10. Name 1 thing that you can hear.

How to calm down, tool number 2:

Slowing down your breath

During stressful moments we tend to breathe rapidly, the breath is hight in the chest, and is shallow. When you begin to pay attention to your breath and when you begin to consciously change it, you will experience quick relaxation.

Slowing down your breath is an indispensable tool during stressful times.

Check to see how are you breathing. Where is your breath? Is it high up in the chest? Is it shallow? Is it fast?

Slow your breath down. In particular, slow your exhalation down. Pay attention to your breath. Make it slower. Exhale very slowly, as slowly as you comfortably can. Then take a long slow deep breath in and exhale it asl slowly as you can.

It is better to exhale for longer than to inhale. Focus on making your exhalations slow, deep, and rhythmic.

How to calm down, tool number 3:

Use the power of visualization

Our mind is an amazing place. We can experience peaceful, serene scenes as if we were really there, through the use of our imagination. When you visualize (imagine) something, the mind does not know weather it is real or not. The mind does not know the difference between something you have visualized in your mind's eye and something that has actually happened.

That's why visualization is such a powerful tool. How to calm down with visualization?

Have you ever watched a buring candle? Watching the flame flickering, and the warm wax dripping slowly, dripping ever so slowly and you feeling all your worries melting like the wax of the candle. As you were looking into the flame of the candle, your muscles relaxed deeper and deeper. The wax was melting and your body was relaxing even deeper. Your worries leaving your body, melting and melting like the wax of the candle.

You can use this visualization whenever you have time to close your eyes. You don't have to wait until the stress has piled up, use these tools as a preventative measure and you won't feel the effects of stress as frequently.

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