Advertising
Advertising

14 Effective Ways to Physically Calm Yourself

14 Effective Ways to Physically Calm Yourself

At one point or another, we’ve all felt stressed, upset, overwhelmed, angry, scared, violent, or anxious (if not all at the same time). And we know we’ll feel that way again.

For all those moments of increased heart rate, there are these effective ways to physically calm yourself (for everything else, there’s MasterCard). In times of crisis and hectic Monday mornings, follow these simple practices to make yourself feel better.

1. Leave the room. Remove yourself from the situation.

Every time you see, hear, smell, touch, or taste anything, your brain has to process that stimuli. It can only process so much before you’re either overstimulated or start to forget bits and pieces. By entering a new setting, you’ll be blasted by (at least) different visual, auditory, and olfactory stimuli. You’ll become more calm because you won’t be able to focus on the prior stressor(s) as much.

2. Clench your fists, but don’t hit anyone.

Sit in a chair. Clench your fists tightly for thirty seconds, then release for sixty seconds. Repeat. After a few minutes, you’ll feel so much more relaxed as this steadies all your body’s rhythms. Simple, yet effective.

Advertising

3. Do this breathing exercise. Seriously, it works.

Breath in for three seconds. Hold for five seconds. Breath out for seven seconds.

If you were smoking a cigarette, you would inhale and then hold the smoke in for a few seconds before exhaling. Why? Because it gives your body more time to absorb the nicotine, increasing the high that smokers crave.

Oxygen does the exact same thing. By breathing in slowly and holding it in, your lungs are able to absorb more oxygen, thus allowing you to feel more relaxed. It also regulates and (depending on how anxious or upset you are) slows down your heart rate, which also makes you feel more calm.

4. Run, Forrest! Run!

Running heightens the production of endorphins in your brain, making you feel better — very similar to taking a shot of morphine. At the same time, you’re expending a lot of energy, which, in this case, appears as anxiety. So while (literally) running away from your anxiety, you’re also creating a natural high for yourself.

Advertising

5. Close your eyes.

Closing your eyes effectively blocks everything out. Whether it’s a stressful situation or you’re just anxious from staring at a computer screen for too long, closing your eyes immediately negates all visual stimuli, allowing you to process everything else going on much more easily. Most would recommend closing your eyes for 15 minutes for best results at any given time. You could lie down to rest for your 15 minutes, or you could pair it with points 2 and 3.

6. Find your happy place — or the nearest Starbucks.

If you surround yourself with something you have positive associations with, you’ll begin to feel more calm. Go somewhere or do something that you have a positive association with, like drinking a hot cup of tea in your perfectly organized office, or going to that dive where you and your best friend would always hang out.

7. Drink cold water.

Even mild dehydration has adverse physiological and psychological effects. Ergo, drinking water regularly throughout your day will help you to feel more calm and to have clearer, more positive thoughts. If the water’s chilled, it will bring down your body temperature, which also helps you become calm.

8. Yell your heart out.

There’s a reason mommas everywhere let their babies scream and cry until they “tire themselves out.” Each of us can only expend so much energy before we’re just spent. So, worst case scenario, just go sit in your car and yell and kick and scream until you feel like you need a nap.

Advertising

9. Don’t go with your first impulse.

A lot of people would tell you to always stick with your gut, or some other cliché. These people are wrong and not to be trusted. Your first impulse to feeling stressed or upset will always be a reactive response. Reactive is bad, and you really want to be proactive in any decisions you make or actions you take, especially when you’re not your peak self. So, withhold from your first impulse, and give yourself time to rethink your decisions.

10. Be your own wingman.

Positive self-talk your way to feeling better. Really, if you keep telling yourself you’re good at this, that things aren’t entirely your fault, or that whatever so-and-so said doesn’t matter, you will eventually believe it.

11. Smile already.

If you smile long enough, you will be happy. Actually, about 30 seconds will start the process. But it has to be a real smile, none of that fake “Hi Aunt Myrtle, I’m so happy to see you,” (but you’re really not) stuff.

12. Listen to music written in major keys.

We’re all familiar with playing certain songs or artists to make us feel better and calm down. The effects of music on emotions are well documented and surprisingly potent. So, listen to songs written in major (happy) keys rather than those written in minor (sad) keys.

Advertising

Bonus tip: if you choose songs with slower tempos and fewer lyrics, you’ll feel calmer more quickly.

13. Create or remake your early morning routine.

For a long-term plan, create a solid morning or evening routine. For instance, get up 90 minutes earlier and use this time to read, workout, start that blog you’ve been putting off, grow a business, lead a study group — do something for you that will make you feel better and help to keep you calm throughout the day.

14. Write out your feelings.

Scientists still aren’t 100 per cent in agreement as to why writing out your feelings makes you feel better. But, on a neurological level, the research generally says that when you put a label to your emotions, as you do when writing them out, a portion of your brain is activated that actually inhibits the flow of emotions. So, if you’re feeling really angry, and you write down “I’m feeling really angry,” your brain will process “angry” and inhibit your anger. Pretty cool stuff!

More by this author

Kenneth Burke

Director of Marketing

Man Reading Kindle 14 Books To Help You Always Reach Your Goals Mittens Holding Coffee 12 Scientific Reasons Why You Should Drink Black Coffee Every Day 8 Steps to Ensure Success With Your New Website 8 Steps to Ensure Success With Your New Website Simple Steps Hiring Your First Employee 5 Simple Steps to Hiring Your First Employee Tips Help You Rent Dream Apartment 8 Tips to Help You Rent Your Dream Apartment

Trending in Health

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next