I don’t know how to worry, and excitement hits me harder than most. But I’m thankful because decades of this have taught me everything about staying calm. Mental health is maintained through physical health and thought control is improved over time as usual. But, if you find yourself overwhelmed by stressful times, sometimes you need a temporary plan that works quickly and effectively.
Here are 7 magical ways to calm even the most anxious people:
1. Shallow nasal breathing and exhalation
In Patrick McKeown’s excellent book: Oxygen Benefit, opens up about the advice we often hear to “breathe deeply if we’re nervous.” The problem here is – because of the way our bodies absorb and process carbon dioxide (CO2) – we unknowingly absorb more CO2 when we breathe heavily.
In order to calm down, our body and brain need more oxygen, which is lacking when we are stressed. Take eight long, slow, shallow breaths (5-9 seconds on the inhale and 5-9 seconds on the exhale) and allow your entire body to relax on the exhale . Do this, and everything changes.
2. Read the pages of fiction
Reading is like an active form of meditation. We use our minds very differently when we read than when we overanalyze. Read the story and immerse yourself in your imagination for a few minutes. Play with your ability to recall the event in your mind. Hear the sounds, taste the surroundings, be there. Reading is relaxing because you can’t think and read at the same time.
3. Relax
I know this seems so obvious, but it’s crazy how we can forget to do this. Most of us stay as tight as a tin toy truck because there is a belief somewhere that says we need to be tight to be safe. It is not true. The more physically stressed we are, the more stressed we will be. A crisis is a contradiction of action in any situation. The solution? Drop your shoulders. Breathe into your stomach and into your groin. Clear your body and return to your mind. Let go. It makes all the difference.
4. Vigorous exercises to release tension
Something I learned from strength coach Elliot Hulse, who has helped me time and time again, is tension-relieving exercises that loosen up the stomach. When we are worried, the usual response is to confirm here. This is the result of thousands of years of protecting the torso from attacks and punches. But we still confirm even when there is no danger.
Do this: stand, lean back slightly using your mid-hip area as a hinge – hands on hips. Now breathe in and out through your mouth and into your stomach. Breathing should be sharp and loud HAHHHH. You want your stomach and body to vibrate as you do this. Change your position to encourage more vibration as you breathe. This is the tension in your stomach.
5. Focus on listening
When we are worried or scared, we look at ourselves. We judge our performance, or worry about the anxiety itself. We create pressure. Our first priority is to turn our attention outward. I get to focus on listening to people, and our environment (if you can) does this well. If you are outside, focus your attention on birds, car sounds, etc. When we prioritize listening, our minds are still there, and we can better process what others have to say. This connects us and centers us.
6. Go for a short walk
There is nothing like walking out of our heads and back into the feeling of movement. Constant silence increases awareness and decreases self-confidence. That is, when we think too much, we get confused. So, when we walk, our attention is on our surroundings, especially when we pay attention to do this, and we slow down our movements when we walk. Even a five-minute walk can calm the mood.
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7. Ask yourself: What is funny, curious, interesting, or interesting about this moment?
Questions are very effective in guiding the way of our thoughts. When we worry, we find ourselves in the sandbox of confused and meaningless thoughts. When we ask a question, especially one that prompts us to seek the beauty of the world, we become a new person.
Alex Mathers is an author and coach who helps you build a monetizing brand with your knowledge and skills while staying mentally fit.
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