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5 Easy ways to calm yourself when you feel emotionally overwhelmed

Finding your peace amidst panic

By The Breatharian BloggerPublished 2 years ago 6 min read
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5 Easy ways to calm yourself when you feel emotionally overwhelmed
Photo by Cory on Unsplash

Surely, you have felt it. By 2 pm, you might be feeling quite stressed.

Perhaps doing chores, running errands or working on your business.

After half the day is gone, you then have to make dinner for yourself. More to-dos, more chores, and more choices.

The news can be overwhelming at times, but you feel it’s important to stay informed.

You check your phone and see stories about stores running out of food. Stories about gun sales going up to all-time highs.

Suddenly you come back to your senses, And find something to cook before your brain starts doing the same.

You aren’t alone, you know?

Many people expect things to worsen in the near future, though we don't know how much worse or for how long.

This is when our imaginations can start to run wild. Panic can set in, and we may do something impulsive.

But perhaps, like many, you would like to be able to silence the chaotic thoughts in your mind.

If only so that you can think more clearly and find more stillness in the storm.

Here are some of my favorite and easy ways to help calm my mind in the midst of chaos:

By Harry Quan on Unsplash

1. USE YOUR EYES

“The rainbow is in the eye and not in the sky.” ~Unknown

Looking at images that make you happy is a great way to keep you calm.

Many people make trips to museums for this reason.

This is because when you are happy, your body releases chemicals that help to relax you and make you feel good.

So, looking at happy images is a great way to help yourself stay calm and relaxed.

I remember how I felt in Rome when I visited the Vatican museums. It was an almost overwhelmingly blissful experience.

Gazing into the grand architecture and perusing the art pieces. It all felt very orgasmic for my eyes to behold.

I ended up feeling super peaceful, and a wellspring of gratitude flooded my body.

This sense of elation was such an intense vibration. It even took away hunger and thirst for the entire duration.

Me standing in Awe of the Art in the Vatican

Technique you can use:

● Find a comfortable place to sit or lie down.

● Close your eyes and take a few deep breaths.

● Begin to notice the things around you.

● Pay attention to the colors, shapes, and textures of the things you see.

● Allow your mind to gather information and simply observe the world around you.

● If your mind begins to wander, gently bring it back to the present moment.

By RUPAM DUTTA on Unsplash

2. USE YOUR EARS

Listening to calming music, or even just sounds of nature, can help you to relax and de-stress.

Focusing on the music and letting go of your thoughts can be a very effective way to calm yourself in the moment.

Some other calming chimes of the times are are called “Binaural Beats”. These forms of technology set a wonderful tone and are like sending energy through your eardrums.

Here is one of my favorites that I actually use while writing articles and reading books.

Technique you can use:

● Choose some calming, relaxing music that you enjoy.

● Make sure the volume is at a level that is comfortable for you – not too loud and not too soft.

● Go ahead and find a comfortable spot to sit or lie down, then close your eyes.

● Focus your attention on the music and let your mind drift.

● Try not to think about anything else other than the music.

● As your mind tends to wander, gently bring your focus back to the music.

● Once the song is over, take a few deep breaths and sit for a minute or two before getting up.

By Shoeib Abolhassani on Unsplash

3. USE YOUR HANDS/LEGS

Touching something can help you to calm yourself because it can provide a physical and/or emotional connection to something else.

The act of touching can be grounding and can help to anchor you in the present moment.

It can also help to stimulate the release of calming chemicals in the brain, such as oxytocin.

I’m sure you have heard of the “Five Love Languages”. They are: gifts, acts of service, words of affirmation, quality time, and physical touch.

We won’t cover the others here, but my favorite love language has always been physical touch.

Whether or not it has to do with my childhood, I have learned that it is the way I enjoy giving/receiving love in the world.

They say that a hug releases so many chemicals in the body. It’s one of the reasons that, biologically, healthy babies require being held.

If there’s no one around for you to hug, why not hug yourself? As strange as it sounds…the effects are undeniable.

Try it and comment below how you felt.

By Darius Bashar on Unsplash

Technique you can use:

● Place your palms on your stomach, just below your navel.

● Fill your lungs with oxygen deeply through your nose.

● As you exhale through your mouth, gently push on your stomach with your hands, helping to release the air.

● Repeat this process for a few minutes, focusing on your breath and the sensation of your hands on your stomach.

● You can also try other hand movements or position to help calm yourself, such as:

•Rubbing your hands together

•Clasping them in front of your chest

•Interlacing your fingers and placing them over your heart

•Holding one hand with the other

•Gently stroking your arms or legs

Try different ones for different effects

By Siyuan on Unsplash

4. USE YOUR NOSE

If you're feeling stressed, take a deep breath in and try to focus on the scent.

Pay attention to the scents around you and see if any of them have a calming effect.

Smelling certain essential oils can also help to promote relaxation.

If you find a scent that makes you feel more relaxed, try carrying it with you or keeping it in a diffuser.

Use smelling as a way to help ground yourself and bring yourself back to the present moment.

Technique you can use:

● Start by filling your diffuser with your favorite choice of scent.

● Breathe in and out slowly through your nose.

● Focus on the sensation of the smell around you moving in and out of your nose.

● Try to clear your mind of other thoughts.

● Repeat as needed.

By Pablo Merchán Montes on Unsplash

5. USE YOUR TONGUE:

Tasting food can actually help you to calm yourself besides providing your body with the nutrients it needs.

Our sense of taste is so ingrained within us that it can improve our mood and reduce stress levels.

Have you ever been at a table with others, and noticed everyone silent as they enjoyed there meal?

There isn’t a moment to waste when we truly relish the sensation of taste.

One of my good friends taught me to not use my technology while at the dinner table.

I learned that, when my mind was distracted, I was not really absorbing the information of the food.

This method can also be called “mindful eating.”

Try it and see how it changes the way you interact with every ingredient.

“When you sit, you should just sit; when you eat, you should just eat.” ~Shunryu Suzuki

Technique you can use:

● Take slow, deep breaths and try to relax your muscles.

● Once you're feeling more relaxed, choose a healthy food that you enjoy and take a few bites.

● Chew slowly and savour the flavors, letting your mind focus on the taste and texture of the food.

● Once you're finished, sit for a few more minutes and focus on your breathing.

Thanks for reading! I trust you were able to learn and pick up a few techniques on staying calm within the chaos of every day.

Though they are subtle, these small sensations can make a SIZABLE difference in your life.

If you’d like to learn more about finding that inner peace, check out this new book below.

Much love

healthhow to
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About the Creator

The Breatharian Blogger

Here to inspire you on your journey. ✊🏾

Connect with me on IG @jromeshaw

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  • Grieser MustoBielerude2 years ago

    This is also great

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