Three Quick Calming Techniques

In moments of high stress or anxiety it can be useful to implement techniques to help reduce the intensity of the feelings being experienced. There are many ways to do this, and what works for one may not suit someone else. For me personally, I preferred to avoid breathing techniques as I was very sensitive to feeling out of breath, and instead choosing to focus on other areas that increased my presence in the moment.

When you find techniques or activities that work for you I highly recommend practicing them even when you don't feel you need them.

It is much easier to practice when you are already calm than when you are already in a state of high anxiety. Of course there are things you can do in general to reduce stress or anxiety levels such as enjoying a hobby, reading a book, walking in nature, exercise, taking a bubble bath to name just few. But the focus of this article is on quick, in the moment techniques that can be used anywhere.

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Here are three Quick Calming Techniques....

4-7-8 Breathing

Breathing techniques can be a great way to refocus the mind, and also to activate the parasympathetic nervous system which helps to counter the body's stress response. A popular option is the 4-7-8 breathing technique. Before attempting the 4-7-8 technique ensure you are seated or laying down, it's also worth noting that to begin with it's recommended that you don't do more than 4 cycles of this until you are used to it as you may feel light headed. Once practiced this can repeated upto 8 times;

1. To start, exhale fully. Then breathe in through your nose for 4 seconds

2. Hold for 7 seconds (this is the important bit)

3. Then, exhale through your mouth for 8 seconds creating a whooshing sound, before returning to step 1

   
   

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5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 grounding technique is about refocussing the mind. It can help to interrupt unwanted or negative thoughts and bring your attention back to the present. To do this pay attention to your surroundings and name;

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Between each thing you name try to take a deep breath.

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Progressive Muscle Relaxation (PMR)

When we are stressed we tend to carry the tension in our body, and more specifically, in our muscles. PMR involves systematically tensing and relaxing muscle groups one by one. This can be practiced laying down or seated.

• Start by taking a few deep breaths (and remember to breathe throughout)

• Now squeeze your toes to tense the muscles and then relax them

• Next tense your calf muscles, hold and feel the tension before releasing and relaxing them

• Move on to your knees, pull them together, tense and let go

• Keep going muscle group by muscle group until you reach your head - don't forget your mouth, eyes, and eyebrows too.

Once complete you will have actively released the tension from each muscle.

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The above are just 3 examples of how you can introduce tools into your toolkit to help with in the moment relaxation and stress reduction. You may wish to explore other options too, such as listening to relaxing music or relaxing sounds, using a dedicated app such as CALM or Headspace, stretching, taking a walk, or talking to someone.

***If you are in any doubt as to the underlying cause of your symptoms please always consult and take advice from your GP***