If you’re dealing with stress, anxiety, anger, irritability, or over-stimulation, these techniques will help you gain control of your emotions and calm down fast. The bonus of being able to manage your emotions well is that you teach your children to manage theirs in the process. You can even share this list with your child and perhaps do some of the techniques together.
1. Place your hand over your heart, close your eyes, and take slow, deep breaths.
2. Pretend you are being watched or recorded.
3. Laminate a baby photo of your child and carry it in your pocket. Look at it when you feel anger rising.
4. Move your body. Do 10 jumping jacks or pushups.
5. Step outside and get a breath of fresh air.
6. Pull out your favorite book and read a few paragraphs.
7. Keep a notepad of inspirational quotes in your purse. Read them to reset.
8. Close your eyes and visualize your happy place. A beach? A forest? A concert?
9. Repeat a mantra such as “I am safe” or “I choose love.”
10. Smell something calming, like lavender oil, your favorite perfume, or baby shampoo.
11. Focus on your five senses. Notice what you see, hear, smell, taste, and feel in that moment.
12. Press the pressure point between your eyebrows to relieve stress.
13. Give yourself a hand massage. Use the thumb of one hand to press around the palm of your other hand and then switch.
14. Wear something that reminds you to choose love, like this bracelet. Touch it when you begin to feel angry and twirl it around your wrist.
15. Close your eyes and just be still. Author Elaine Aron says that 80 percent of our sensory stimulation comes in through our eyes, so for those of us who are highly sensitive, shutting that out can give our brain a much needed break.
16. Stretch your muscles. Stand up tall, put your arms behind you, lace your fingers, and open up the chest as you stretch your arms back.
17. Stop, drop, and breathe. Lie on your back with your knees bent, inhale and exhale deeply as you feel your body press onto the floor.
18. Take a short walk, or just jog in place for a few minutes.
19. Create a calming playlist on your phone. Listen at the first sign of overwhelm or irritation.
20. Stand with your arms pressed firmly into the wall and lean in, like you are doing a push up against the wall. Hold for 15 seconds and push back. Repeat as many times as needed.
21. Strike a pose. A yoga pose! My favorite is child’s pose to relax my often tensed back muscles and to refocus my mind.
22. Sip green tea. It’s a source of L-theanine which helps to calm you down.
23. Snack on a piece of dark chocolate. This treat actually helps regulate cortisol levels – that’s your stress hormone.
24. Count forward and backward.
25. Do something repetitive, like brushing your hair, to calm the mind.
26. Splash your face with cold water. Don’t want to ruin your makeup? Drip cold water on your wrists.
27. Color in an adult coloring book, or a child’s. It doesn’t really matter. If you don’t have one, just doodle on the page for a few minutes.
28. Write in your journal. Getting your feelings out on paper help them to dissipate.
30. Download a brain game on your phone and play when you feel upset or anxious. I find these very beneficial for relieving anxiety.
31. Dance to an oldie. A song from decades past can lift your spirits and bring back fond memories.
32. Rub lotion on your hands and feet. I find the scent of eucalyptus calming.
33. Take a whiff of citrus. According to this, some researchers have found that certain citrus fragrances alleviate stress. Orange you glad you know?
34. Phone a friend. Maybe you just need someone to talk to!
35. Hug someone. Physical contact with a loved one boosts oxytocin and helps you calm down quicker.
