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It’s completely normal to feel overwhelmed from time to time. With the constant demands of both personal and professional life, juggling responsibilities can quickly become exhausting. The pressure to keep up can leave us feeling stretched thin, frustrated, or anxious. Times like this are a reminder for us to pause, calm down, and focus on recentering ourselves. Below, you’ll discover and learn 10 ways to calm down fast.
Why Do I Feel So Overwhelmed or Emotional?
There are many reasons why you may suddenly feel so overwhelmed or emotionally consumed even by the smallest of things. When you feel overwhelmed or emotionally overloaded, it is your body’s way of telling you that something is causing a lot of distress and it’s too much to handle. It’s a sign that you should be prioritizing your physical health and mental well-being.
Having too many responsibilities, too high expectations, poor stress management, lack of boundaries, or mental health conditions (e.g. anxiety disorder or post-traumatic stress disorder (PTSD)) are some reasons that may contribute to these feelings.
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Easy Relaxation Techniques To Calm Yourself Down
When stress and emotions start to feel overwhelming, finding ways to calm yourself down is essential for your well-being. Many relaxation techniques can help you soothe your mind, relieve tension in your body, relieve anxiety, and restore a sense of balance.
Here are some calming techniques to try the next time you start feeling the rise of emotions.
1. Focus on deep breathing
Whenever you start feeling stressed or feeling anxious, practicing deep breathing techniques can help you to stay calm. Deep breathing activates the parasympathetic nervous system, sending a signal to your brain that you are safe and there isn’t a need for a ‘fight or flight’ response [1]. It can also help to slow down your heart rate and lower blood pressure.
You can practice deep breathing by inhaling deeply through your nose and slowly exhaling through your mouth. You want to focus on bringing awareness to your body and the length of your breath as you take those deep breaths in and out. If it helps, you may use a 4-7-8 breathing technique which is to breathe in for 4 seconds, hold your breath for 7 seconds, and exhale out for 8 seconds.
2. Name your emotions
Naming your emotions is a popular technique used by many therapists to help individuals manage stress and cultivate self-awareness. Naming your emotions requires you to identify and acknowledge the feelings that you are going through. Doing so helps you to create a distance, see the situation for what it is, and allow you to choose how you want to react to it.
Following such a practice helps to reduce stress and better focus on your emotional well-being as it encourages you to be mindful [2].
3. Practice meditation
Meditation can also help you to calm down and relax the mind. You can try guided meditation exercises to learn how to center your mind away from your anxieties so that you can actually focus and not just worry. Soothing meditation audio can also help you to fall asleep faster at night as you get into a relaxed mood.
The ShutEye® app provides a huge selection of guided meditation audio for you to easily play and listen to. Try it today for free!
4. Try progressive muscle relaxation
Another technique that can help you to self-regulate and calm yourself down is progressive muscle relaxation. Progressive muscle relaxation involves tensing your muscles and taking note of how the muscle tension feels like. Thereafter, you will slowly release the tension and feel the way your body eases up.
Doing this not only helps to reduce stress and anxiety but also reminds you to be aware of your body and the different sensations that you may feel.
5. Shift your focus
Shifting your focus or distracting yourself can sometimes help to take the stress or worry off your mind. You can do so by using an object like a stress ball or a Rubik’s cube, focusing on squeezing it or solving it. Alternatively, you can also focus on building sensory awareness, paying attention to your environment and the things that surround you.
Training yourself to redirect your attention away from negative thoughts acts as a mental break, improving how you feel emotionally.
6. Listen to calming music or bedtime stories
According to research, listening to music may help with relaxation and stress management. Music that is 60 beats per minute can help the brain to synchronize with the beat and cause alpha brainwaves— used to help the body relax for sleep [3]. The sounds of rain, thunder, and nature can be particularly relaxing when it is mixed with instrumental or easy-listening music.
Alternatively, you may opt to use soothing bedtime stories to combat stress. The narration helps you to shift into an imaginative world, lowering stress hormones, and promoting relaxation for you to fall asleep easily.
7. Exercise regularly
Exercising and participating in various physical activities regularly can help you to reduce stress and feel happier and lighter. Exercise reduces the level of stress hormones in the body, adrenaline, and cortisol, while boosting the production of endorphins— the chemical in our brains that elevates mood. As your body releases endorphins, you will feel less anxious and tense [4].
8. Eat small snacks
Sometimes, eating small snacks might just be the trick for your body. Eating some dark chocolate, for example, not only helps to boost brain health but also helps with reducing stress. Other healthy snack options, such as nuts, berries, or yogurt, can also help stabilize your blood sugar levels and prevent mood swings.
Foods rich in magnesium, like almonds and bananas, can promote relaxation, while protein-packed snacks can provide steady energy to keep you feeling balanced.
Just be mindful of emotional eating—opt for nutritious choices that nourish both your body and mind.
9. Try journaling
You can also opt to try gratitude journaling, focusing on the positive aspects of your day or life. Writing down your thoughts and feelings helps you to process them and reflect on what’s actually bothering you. Whether it’s a few sentences or a whole page, journaling can help you to feel lighter and more in control of your situation.
Check out: 19 Fantastic Gratitude Journal Prompts and Template For 2024
10. Get some fresh air
Stepping outside, even if it is just for a quick walk, may do wonders for your overall mood. Fresh air coupled with a natural surrounding offers a way for you to clear your mind and experience a sense of relief.
Additionally, exposure to sunlight may also help to boost vitamin D levels, which plays a key role in mood regulation. So, if you’re feeling overwhelmed, you could try being outside and resetting yourself.
Conclusion
In short, if you are currently feeling tensed and overwhelmed, know that many ways can help you regulate your emotions and calm down. From simple deep breathing exercises to diverting your attention away from your problems, you can shift your mindset as long as you are willing to try.
If you’re constantly struggling to calm your mind down for sleep, you may want to consider trying the ShutEye® app. ShutEye is a patented sleep-tracking app that also comes with soothing features such as custom sleep sounds, bedtime stories, and guided meditations to ensure you get a good night’s rest. Try it now for FREE!
