How to Calm Down: 15 Things to Do When You’re Anxious or Angry

partake on Pinterest We all worry and get upset from time to time. It ’ s a normal part of life, right ? But what happens when that anxiety or wrath takes over, and you can ’ thymine calm down ? Being able to calm yourself in the moment is often easier said than done.

That ’ s why having a few strategies you ’ re familiar with can help you when you ’ ra feeling anxious or angry. hera are some helpful, actionable tips you can try the adjacent time you need to calm down.

1. Breathe

“ Breathing is the issue one and most effective proficiency for reducing anger and anxiety promptly, ” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health. When you ’ ra anxious or angry, you tend to take promptly, shallow breaths. Dehorty says this sends a message to your brain, causing a incontrovertible feedback loop reinforcing your fight-or-flight reply. That ’ sulfur why taking long, abstruse sedate breaths disrupts that loop and helps you calm down. There are versatile breathing techniques to help you calm down. One is three-part breathe. Three-part breathe requires you to take one deep hint in and then exhale fully while paying attention to your body. once you get comfortable with deep breathe, you can change the ratio of inhalation and exhalation to 1:2 ( you slow down your exhalation so that it ’ south doubly angstrom long as your inhalation ). Practice these techniques while calm sol you know how to do them when you ’ re anxious.

2. Admit that you’re anxious or angry

Allow yourself to say that you ’ rhenium anxious or angry. When you label how you ’ rhenium feel and allow yourself to express it, the anxiety and anger you ’ rhenium know may decrease.

3. Challenge your thoughts

character of being anxious or angry is having irrational thoughts that don ’ t necessarily make sense. These thoughts are frequently the “ worse-case scenario. ” You might find yourself caught in the “ what if ” cycle, which can cause you to sabotage a lot of things in your life. When you experience one of these thoughts, catch and ask yourself the follow questions :

  • Is this likely to happen?
  • Is this a rational thought?
  • Has this ever happened to me before?
  • What’s the worst that can happen? Can I handle
    that?

After you go through the questions, it ’ mho time to reframe your think. rather of “ I can ’ deoxythymidine monophosphate walk across that bridge. What if there ’ s an earthquake, and it falls into the water ? ” tell yourself : “ There are people that walk across that bridge every day, and it has never fallen into the urine. ”

4. Release the anxiety or anger

Dehorty recommends getting the emotional energy out with drill. “ Go for a walk or run. [ Engaging ] in some physical bodily process [ releases ] serotonin to help you calm down and feel good. ” however, you should avoid physical activity that includes the expression of anger, such as punching walls or shout. “ This has been shown to increase feelings of anger, as it reinforces the emotions because you end up feeling full as the result of being angry, ” Dehorty explains .

5. Visualize yourself calm

This tip requires you to practice the breathing techniques you ’ ve learned. After taking a few deep breaths, airless your eyes and video yourself calm. See your body relaxed, and imagine yourself working through a nerve-racking or anxiety-causing site by staying calm and focused. By creating a genial picture of what it looks like to stay calm, you can refer back to that image when you ’ ra anxious.

6. Think it through

Have a mantra to use in critical situations. Just make sure it ’ south one that you find helpful. Dehorty says it can be, “ Will this matter to me this time following workweek ? ” or “ How authoritative is this ? ” or “ Am I going to allow this person/situation to steal my peace ? ” This allows the thinking to shift focus, and you can “ world test ” the situation. “ When we ’ re anxious or angry, we become hyper-focused on the causal agent, and rational thoughts leave our take care. These mantras give us an opportunity to allow rational remember to come back and lead to a better consequence, ” Dehorty explains.

7. Listen to music

The next time you feel your anxiety charge cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calm impression on your body and take care . plowshare on Pinterest

8. Change your focus

Leave the situation, look in another direction, walk out of the room, or go external. Dehorty recommends this exercise then you have time for better decision produce. “ We don ’ deoxythymidine monophosphate do our best think when anxious or angry ; we engage in survival think. This is finely if our life is in truth in danger, but if it isn ’ thymine life baleful, we want our best think, not survival instincts, ” he adds .

9. Relax your body

When you ’ rhenium anxious or angry, it can feel like every muscle in your body is tense ( and they probably are ). Practicing progressive muscle relaxation can help you calm gloomy and center yourself. To do this, lie down on the floor with your arms out by your side. Make indisputable your feet aren ’ deoxythymidine monophosphate crossed and your hands aren ’ thyroxine in fists. Start at your toes and tell yourself to release them. slowly move up your body, telling yourself to release each partially of your body until you get to your steer.

10. Write it down

If you ’ re excessively angry or anxious to talk about it, grab a daybook and write out your thoughts. Don ’ deoxythymidine monophosphate worry about complete sentences or punctuation — fair write. Writing helps you get negative thoughts out of your principal. You can take it one step further and make an action plan to continue staying calm once you ’ re done write .

11. Get some fresh air

The temperature and air circulation in a room can increase your anxiety or anger. If you ’ re feel tense and the quad you ’ re in is hot and airless, this could trigger a panic attack. Remove yourself from that environment adenine soon as possible and go outside — tied if it ’ second just for a few minutes. not alone will the fresh air aid calm you down, but besides the change of scenery can sometimes interrupt your anxious or angry thought process.

12. Fuel your body

If you ’ rhenium athirst or not properly hydrated, many of these techniques won ’ triiodothyronine bring. That ’ s why it ’ second important to slow down and get something to eat — evening if it ’ second precisely a small nosh .

13. Drop your shoulders

If your body is tense, there ’ s a good probability your military capability will suffer. Sit up improbable, 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.

14. Have a centering object

When you ’ re anxious or angry, then much of your energy is being spent on irrational number thoughts. When you ’ rhenium calm, find a “ centering object ” such as a minor stuffed animal, a milled rock ‘n’ roll you keep in your pocket, or a locket you wear around your neck. Tell yourself that you ’ re going to touch this object when you ’ rhenium experiencing anxiety or frustration. This centers you and helps calm your thoughts. For model, if you ’ re at cultivate and your party boss is making you anxious, gently rub the locket around your neck .

15. Identify pressure points to calm anger and anxiety

Going for a massage or getting acupuncture is a fantastic room to manage anxiety and anger. But it ’ s not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for moment anxiety relief. This method acting involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your consistency. One sphere to start with is the bespeak where the inside of your wrist forms a wrinkle with your hand. Press your ovolo on this area for two minutes. This can help relieve tension.

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