Anger, stress, and anxiety are very energy-draining emotional states. Many people have trouble controlling their emotions, but you can practice calming yourself down. This ability is especially useful when you are faced with an unexpected situation or problem that triggers negative emotions. This article describes how to train physically and mentally to deal with and overcome unpleasant problems or situations.
Step
Part 1 of 3: Making the Most of Physical Activity
Step 1. Practice diaphragmatic breathing
Start the exercise by breathing deeply for 5 seconds so that the abdominal cavity expands, hold your breath for 5 seconds, then exhale for 5 seconds. Breathe normally a few times and then repeat diaphragmatic breathing until you feel calmer. Diaphragmatic breathing causes the lungs to fill with air all the way to the bottom. This is especially useful when you're having trouble breathing or can't take deep breaths (usually when you're anxious, angry, or stressed).
A regular rhythm of breathing will stimulate the brain to produce neurotransmitters that make you feel calm
Step 2. Be aware of your surroundings and the physical sensations you are experiencing
Focused attention helps you calm your mind by directing your attention to the physical sensations and conditions around you. Focus on sounds, air temperature, smells, sensations, and breaths. Focus on those things until you feel relaxed. Research shows that this method can calm the mind, thereby reducing stress, lowering high blood pressure, and dealing with chronic pain. This way, you are better able to control your emotions and increase your awareness.
The body responds to negative emotions by releasing the hormone adrenaline into the blood circulation, thereby increasing heart rate, muscle strength, and blood pressure. As a result, your body is in a "fight or flight" state, making it difficult for you to control yourself
Step 3. Perform progressive muscle relaxation
This relaxation is done by contracting and relaxing muscle groups sequentially starting from the head to the toes. Begin to relax the facial muscles by contracting them for 6 seconds and then relaxing them for 6 seconds. Do the same way to train the muscles of the neck, shoulders, chest, arms, and so on until the whole body feels relaxed.
Progressive muscle relaxation can help reduce muscle tension, reduce anxiety, and reduce anger so you feel calm
Step 4. Get in the habit of exercising regularly
If you're anxious or angry, calm yourself down by exercising. Instead of focusing on what triggers your anger, exercise to calm yourself down. When doing physical activity, the body will release endorphins that are useful for controlling the body's response to stress, improve mood, reduce muscle tension, and make you feel calm. Research shows that exercise is beneficial in changing brain cells so they are less susceptible to stress.
- Find out what physical activity you enjoy, such as yoga, dancing, walking, working out in a team, or running.
- While there are no guidelines that define how much you should exercise to calm down, set aside time to exercise when you feel unsettled. Keep practicing until the body feels relaxed.
Step 5. If possible, raise an animal or invite your pet to play
Dogs and cats can be very helpful when you are dealing with a stressful situation. Talk to your pet, pet their fur, or take them for a walk in the park. Research shows that 55% of people who spend time with pets feel more relaxed and 44% feel more optimistic.
If you can't keep animals, stuffed animals can also provide the same benefits. In addition, visit zoos, safari parks, places to sell aquatic animals, and wildlife sanctuaries. Seeing animal life can bring a sense of calm
Step 6. Adopt a healthy diet
Many people eat easy-to-prepare foods when feeling stressed or upset. Instead of going that way, realize that nutritious food can help balance your emotions and give you the energy you need when you're facing adversity. In addition to eating a healthy diet, research shows that the following methods can help you deal with stress and relax:
- Asparagus
- Avocado
- Different types of berries
- Orange
- Oyster
- Walnuts
Step 7. Avoid substances that make you feel uneasy
Caffeine is a stimulant that activates the central nervous system, making you more excited and restless because your mind and body are more active. Also, don't rely on alcohol or nicotine products to calm yourself down. These substances, especially nicotine, make your heart beat faster and your blood pressure higher, making it difficult for you to calm down. This will be even more difficult if stress and anxiety increase due to addiction.
While alcohol may seem to calm you down, the problem isn't really solved if you rely on alcohol to deal with stress or anxiety
Part 2 of 3: Calming the Mind
Step 1. Divert your mind by doing a fun activity or relieve stress
At times, thoughts that are focused on work or other things that irritate you make you anxious or upset. If you keep thinking about it, you will become increasingly restless and have difficulty completing tasks. To reduce stress, try to distract yourself so that your mind is free from unpleasant things.
Distract yourself by reading a book, learning photography, making crafts, hanging out with friends, dancing, or watching a movie
Step 2. Invite a friend to chat
In addition to bringing a sense of calm, talking to a friend to share your anger or anxiety makes you aware that there are supportive people so you're not alone. Social support is needed to make you feel safe and accepted.
Talking with friends is also beneficial for increasing a sense of worth, channeling negative emotions, and diverting thoughts. Friends chatting may make you laugh so that stress is reduced
Step 3. Practice meditation
Sit in a comfortable posture in a quiet place. Focus your attention on the breath and notice any thoughts that arise. Let worry come and go without thinking about it. Research shows that brain function and behavior change by meditating for just 30 minutes a day. You are better able to control your body and emotions by realizing that you are angry or anxious. Focusing on your breath while allowing thoughts to come and go on their own allows you to relax and calm your mind. To keep your mind focused on the present, ask yourself the following questions:
- How am I breathing right now?
- What is my current state of mind? Can I just let every thought that comes up pass me by?
- Is my body tense? Which body part feels tense?
Step 4. Count
Take a few deep breaths while counting very slowly. Count from 1 to 10, but continue if you are still angry. Focus your mind on the count, not on the problem that triggers the anger. This way, you will know how to respond to anger, instead of just reacting impulsively.
When you are angry, your body will produce more adrenaline. When you count, you give your body a chance to get rid of the adrenaline so you don't react impulsively
Step 5. Keep a journal
Write down your feelings in detail. This is a great way to be aware of your emotions, especially if you enjoy writing. Don't worry if you can't write with proper grammar because all you have to do is write a phrase or a word and the most important thing is to think about and tell the problem you're having in writing.
Journaling is a way to free your mind from the things that are bothering you. You will be free from problems after writing things that burden your mind and feelings
Step 6. Form a positive mindset
To feel happy, remember the good times you've had and forget about the things you can't control. Learn to control your emotions by realizing that you can't control your circumstances. In this way, you are able to accept reality and calm down.
If you're having a hard time being positive, pretend to be a calm and happy person. Do this consistently and in the end, you are able to face the problem with a positive mindset
Step 7. Prepare or find a relaxing place
Everyone is free to choose the place, but choose a place that gives you a sense of comfort when you are burdened, for example enjoying the outdoors, watching a movie, or soaking in warm water while relaxing. Alternatively, you may feel relaxed when you are around people who appreciate and support you. Don't spend time with people who deplete you of energy.
As much as possible, avoid stressful situations. For example, if you know that a certain community worries you, don't spend a lot of time interacting with them. Instead, hang out with friends who are positive
Part 3 of 3: Seeking Help
Step 1. Determine whether or not to seek medical help
If trying to calm yourself down physically and mentally doesn't make any difference, you may need to seek professional help. Medical treatment or therapy can be helpful in dealing with chronic stress or anxiety that makes you feel helpless. It may be time for you to seek medical help if you experience any of the following conditions (which are symptoms of an anxiety disorder):
- Work, social life, or relationships are disrupted by worry.
- Feeling unable to control worry or calm down
- Difficulty relaxing or concentrating
- Avoiding situations that trigger anxiety
- Difficult to fall asleep
- Always feeling tense
Step 2. Know the benefits of cognitive behavioral therapy (CBT)
A mental health professional may suggest that you do therapy independently, for example by practicing calming your mind and doing relaxation to relax your body by doing CBT therapy to find out the cause of stress, anxiety, or worry. Once you know the trigger, you can determine effective ways to calm yourself down. CBT helps you:
- Distinguish between beneficial and unhelpful worry so that you are able to accept stressful situations and respond appropriately.
- Determine the cause of stress or anxiety, its triggers, and how long you have been controlled by negative emotions to monitor the progress of therapy.
- Relax by deep breathing and progressive muscle relaxation.
- Changing negative thought patterns or responses so that you can calm yourself mentally.
- Dealing with situations that normally trigger anxiety, worry, or panic can make you feel more in control of yourself.
Step 3. Get medical therapy
While professional and independent therapy is a great way to calm yourself down, a mental health professional may prescribe an anxiety medication for short-term treatment to help you feel calm, for example:
- Buspirone (Buspar) is useful in dealing with anxiety, but does not eliminate it completely. This drug is not sedative or addictive.
- Benzodiazepines are anxiety medications that have a short-term effect so they are especially useful when you are unable to calm yourself down. However, this drug causes psychological and physical dependence if it is used frequently for several weeks. For this reason, this drug is prescribed only to treat severe anxiety.
- Antidepressants are useful for dealing with anxiety through long-term therapy because their effects are only felt after 6 weeks. These drugs usually cause nausea or make insomnia worse.
Tips
- One way to calm yourself is to lie on your back while breathing deeply.
- To vent your anger, squeeze a stress-relief rubber ball.
- Try listening to relaxing music.
- Get enough sleep every night because daily activities feel more burdensome if you are sleep deprived.
- Crying is a great way to relieve stress.
- Stop the attacks of anger controlling you over trivial matters and reassure yourself that you don't care. Instead, focus on the lessons you learned from the experience and make different decisions when experiencing the same event.
- Close your eyes and imagine the flowers blooming in front of you.
- Meditating can help you calm down. Sit in a quiet place while listening to soft music. Inhale deeply through your nose and then exhale through your mouth.
- In addition to visiting fun places, invite good friends to chat. Maybe he can help you calm down.
- Consult a psychologist or psychiatrist if you are unable to control your emotions.
Warning
- Breathing in a paper bag is thought to be able to overcome hyperventilation and restore a sense of calm, but experts argue that this method is dangerous and should not be done. Do not breathe using paper bags because carbon dioxide will enter the lungs so that VERY harmful to respiration. Take medication according to the doctor's prescription. Do not increase the dose of the drug yourself even if the problem gets worse. Consult a doctor or tell someone who can help.
- Don't take your anger out on others because you could get into trouble or injure yourself and others.
- Do not take drugs, smoke, or drink alcohol because it will cause health problems and form bad habits. If you experience this, consult a doctor or share this with a trusted family member/friend.
- Do not hurt yourself or others even if you are very angry. Instead, find a place to be alone to cool off. If you have a tantrum because you can't control your emotions, go to the emergency room for help.
