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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.

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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.

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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.

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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.

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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!

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Kenneth Burke

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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