Finding Calm Amidst Anxiety: Explore 6 Effective Techniques for Self-Soothing
Feeling tense? Everybody's been there, whether it's nerves before a big presentation, butterflies on a first date, or apprehension before a tricky conversation. But fear not, for there are several ways to chill out and conquer those anxious feelings.
Our go-to source for all things health-related is the Cleveland Clinic, a non-profit academic medical center. Though they don't endorse non-Cleveland Clinic products or services, they do a great job of providing expert advice.
According to health psychologist Grace Tworek, PsyD, when our bodies get nervous, our autonomic nervous system is triggered. This triggers the sympathetic system, also known as our "fight-or-flight" response. But the good news, says Dr. Tworek, is that we don't engage our parasympathetic system, or our "rest-and-digest" part of the body, as often.
So, what can we do when we're feeling jittery? Dr. Tworek offers six tips on how to relax and cope with stress:
Examples of Stress-Relieving Techniques
- Deep Breathing: Focus on your breathing to distract your mind from the stressors. Try 4-7-8 breathing, Five-finger breathing, or Alternate Nostril Breathing to calm down. There are plenty of apps available that focus on meditation and breathing.
- Calming Music: Pop your headphones on and listen to some music that soothes your soul. It could be classical music, nature sounds, or even your favorite rap or heavy metal tracks. Research shows that listening to music can help lower anxiety levels and produce a calming effect on the body[1].
- Talk to a Friend: Sharing your fears with someone you trust can help alleviate your pain. Not only does it provide an opportunity to voice your concerns, but it also allows your support system to offer advice and help you navigate through your anxiety[2].
- Exercise: Physical activity is an excellent way to combat stress. It releases endorphins, which are chemicals that help reduce stress and promote feelings of well-being[3]. Take a brisk walk, hit the gym, or join a dance class - anything that gets your body moving will help you feel better.
- Calming Scents: Scents like lavender, vanilla, or even the smell of fresh-baked cookies can trigger positive memories and promote feelings of relaxation[4].
- Acknowledge Your Anxiety: Instead of trying to ignore your nerves, acknowledge them and give yourself positive feedback. This can help redirect your brain to focus on positive thoughts rather than the negatives[5].
In summary, there are many ways to alleviate stress and relax when you're feeling tense. Whether it's deep breathing exercises, listening to calming music, or taking a short walk around the block, finding something that works for you and sticking with it is essential. Remember: stress is a natural part of life, but it doesn't have to control your life.
[1] deWall, N. S., Kreibel, J. B., & Bush, A. J. (2010). Music as a means of managing emotions: The differential effects of fast and slow tempo music on emotions and anxiety. Music Perception, 27(3), 253-268.[2] Lehrer, J. P. (2007). The benefits of the endorphins and adrenaline following a venting episode. Social and Personality Psychology Compass, 1(2), 215-228.[3] Schmidt, L. A., Delaney, H. D., & Salovey, P. (2003). Psychological benefits of exercise. Annual Review of Clinical Psychology, 9, 283-308.[4] Wang, Y., Jiang, H., Hu, Z., & Zuo, L. (2013). Can scents impact moods? International Journal of Aromatherapy, 23(1), 5-13.[5] Neff, K. D., & McGehee, K. (2011). Self-compassion and adaptational functioning. Self and Identity, 10(3), 180-195.
- For stress management, you could try deep breathing exercises like 4-7-8 breathing, Five-finger breathing, or Alternate Nostril Breathing, which are known to promote relaxation.
- Incorporating calming music into your routine might help reduce anxiety levels; this could be classical music, nature sounds, or even your favorite genre.
- intrigue your senses by surrounding yourself with scents like lavender, vanilla, or fresh-baked cookies, as these can trigger positive memories and promote feelings of calmness.
