{"id":48094,"date":"2023-10-22T22:19:38","date_gmt":"2023-10-22T22:19:38","guid":{"rendered":"https:\/\/veronikakloucek.com\/?p=48094"},"modified":"2024-01-18T15:54:47","modified_gmt":"2024-01-18T15:54:47","slug":"5-instant-ways-to-calm-down","status":"publish","type":"post","link":"https:\/\/veronikakloucek.com\/5-instant-ways-to-calm-down\/","title":{"rendered":"5 Instant Ways To Calm Down"},"content":{"rendered":"
[et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row column_structure=”3_4,1_4″ _builder_version=”4.21.0″ saved_tabs=”all” global_colors_info=”{}”][et_pb_column type=”3_4″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_post_title categories=”off” comments=”off” featured_placement=”above” _builder_version=”4.21.0″ title_level=”h2″ meta_font=”||on||||||” meta_text_color=”#333333″ background_color=”rgba(0,0,0,0)” custom_margin=”||||false|false” custom_padding=”||||false|false” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_post_title][et_pb_text _builder_version=”4.22.1″ global_colors_info=”{}”]<\/p>\n
Clients often ask me how to calm down overwhelm and deal with a frantic mind.<\/p>\n
What you can do in the moment to regain control in a tense, high anxiety state is different from learning techniques to better manage your stress long-term. The latter will enable you to become emotionally more flexible and resilient so that you are better equipped to deal with stressful situations.<\/p>\n
Some good longer term stress management skills to build over time are carving out \u2018me\u2019 time, taking a walk, practicing mindfulness or yoga, and practicing abdominal or diaphragmatic breathing techniques.<\/p>\n
Something pushed you over the edge. You are feeling upset, or angry, or frightened to be rejected again. Maybe your boss just brought the deadline forward, or your spouse rubbed you the wrong way, or your kids are screaming at each other again. Maybe regretful thoughts over a painful breakup have taken over, or you are obsessing over who to invite to your upcoming birthday party\u2026 Whatever it is, you need to snap out of it right now!<\/p>\n
In a high anxiety state of dysregulation your nervous system has entered the sympathetic \u201cfight or flight\u201d mode, which makes it hard to think straight.<\/p>\n
Here are five instant techniques that can switch your body\u2019s parasympathetic \u201crest and digest\u201d mode back on helping you to calm down when you feel on edge. Not all these ways will resonate and work for everyone all the time. Different methods may work at different times.\u00a0<\/p>\n
<\/span><\/p>\n<\/div>\n [\/et_pb_text][et_pb_text _builder_version=”4.22.2″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n <\/a>1. \u2018Name it to tame it\u2019<\/strong> says Dr. Dan Siegel<\/a> referring to the importance of labelling the accurate emotion that you are feeling which will allow you to process it properly. The trick is to really stay with it without needing the emotion to change immediately. You can use your physical sensations as a start. For example, noticing and sensing into the tension in the abdomen or into the tightness in the throat.<\/span><\/p>\n 2. Move<\/strong> to complete the \u201cfight or flight\u201d reaction. For example, jumping up and down, dancing, jogging in place, or vigorously shaking arms and legs, will let the nervous system know that the \u201cfight or flight\u201d cycle is completed, and it can switch on the \u201crest and digest\u201d mode. <\/span><\/p>\n 3. Use cold water or ice<\/strong> snap you out. Cold stimulates the activation of the vagus nerve, which controls the parasympathetic branch that is responsible for \u201crest and digest\u201d. Drinking iced water, splashing cold water on the face, or using an ice roller on your wrists can interrupt the high anxiety state,<\/span> research suggests<\/a>.<\/span><\/p>\n