When we get stressed out, our bodies kick into “fight-or-flight” mode. This is the body’s way of reacting to potential danger. Though the impulse is meant to protect us, it's harmful to stay in this anxious state. It speeds up both your heart rate and breath. That’s why you feel dizzy when you have a panic attack.
Plus, as Healthline.com notes, though initial anxiety can bolster the immune system, chronic anxiety can make it weaker. Anxiety also can affect vaccines, making them less effective. And it may lead to digestive issues and heart trouble.
These are just a few of the reasons that you need to learn to calm yourself when you’re feeling frazzled. Inner peace will help you to maintain an overall sense of balance and wellbeing when stressful situations arise.
Check out these three quick and easy ways to calm yourself when you’re feeling frazzled, both at home and on the run. You’ll feel more peaceful in no time.
Focus on what you’re grateful for.
When we’re frazzled, our minds take off like wildfire. As a result, we start to worry seemingly ridiculous things. This may begin with something as simple as what we’ll have for dinner. And within 10 minutes, we’ve jumped to how we’ll get everything done today, tomorrow and a month from now.
This is when gratitude can be extremely helpful. Researchers have found that practicing an attitude of gratitude can lessen both anxiety and depression. And doing this doesn’t have to be complex.
According to WithAnxietyinTow.com, you can add gratitude to your life in three simple ways. All of these options can take you to a calmer state, making it easier to deal with stress.
The first way to calm yourself in the face of an anxious moment is to take five minutes to focus on life’s positives. In other words, when you’re feeling frazzled, redirect your thoughts to things for which you’re thankful.
It’s easy to do this. Think about all of the things that make your life unique, like that special bond you have with your best friend or your friendly neighbor who always takes the time to say hello. And if you enjoy this activity, consider making a morning gratitude ritual part of your daily routine. Get up a little bit early and meditate on gratitude in general.
Second, keep a gratitude journal. A great way to do this when you’re panicking is to use the notepad on your smartphone to jot down things that you’re thankful for. Do this when a frazzled feeling strikes at work or on the run. Your mind will shift from worries to happy thoughts almost immediately because you’ve distracted yourself.
You can also go all-out with a paper gratitude journal. Using this type of journal is most helpful when stress arises at home. Just purchase a simple notebook or the journal of your choice. Then take the time to enter all of the things that you appreciate. If you’re feeling fancy, you can even bring scrapbooking methods into play -- cutting out and pasting pictures with captions that reflect exactly what you’re grateful for.
Third, with Anxiety in Tow says that it can be helpful to take the time to say "thank you." When your mind takes off on a path of anxious thoughts, take a minute to text someone just to say “hello and thank you for being you.” You can even make a quick phone call to remind someone just how much they mean to you. In this process, you’ll refocus.
Practice calming deep breathing exercises.
Deep breathing can work wonders when it comes to anxiety. That’s because in doing this, we shift ourselves from panic to power. Plus, we take our bodies out of fight-or-flight mode. And best of all, these exercises can be done anywhere.
Anxietycoach.com suggests a simple belly breathing exercise to create a sense of inner calm. All you have to do is put one hand on your belly. Place the other hand on your chest. Now open your mouth and sigh. In this process, allow your shoulders to relax. Then inhale through your nose, making sure to breathe through your diaphragm. Pause before and after each breath, making sure to breathe slowly. Repeat these steps until you feel more relaxed.
Another option to try is alternative nostril breathing. According to Time, this can be done by placing your right thumb on your right nostril, closing it off so that you breathe through your left nostril. Once you’ve completely inhaled, switch sides, closing off your left nostril and opening up your right nostril. Now exhale. Continue doing this until you feel calmer.
A third exercise involves measured breathing. According to AnxietySlayer.com, this exercise can be done either sitting or standing. The important thing is to relax your hands and knees. First, allow your shoulders to relax, while also making a point to relax your jaw. Next, breathe in through the nose for a count of four. Use the diaphragm to do this. Hold your breath at the peak of the inhalation, then exhale with a count of seven. You can do this absolutely anywhere. And if you’re embarrassed that someone will notice, refrain from putting your hands on your chest and stomach.
Listen to music.
Music is a pretty amazing thing. In fact, the body can be calmed by listening to relaxing music. This is especially true of classical music. According to Psych Central, classical music is said to slow the heart rate, lower blood pressure and decrease stress hormones. Plus, music is a distractor, so it can take your mind off stress.
So pick something that you find peaceful, put on a set of headphones, and give it a listen. If you’re new to classical music, try tuning into a classical music station in your car or on the Internet. And if you don’t like classical, try slower-paced adult contemporary hits.