10 ways to calm your mind in stressful situations
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Master the art of staying calm in stressful situations. Discover relaxing techniques, breathing exercises, and practical tips to cultivate peace of mind.
Life’s got a knack for throwing curveballs. One moment, everything’s fine. The next moment, you’re caught in a whirlwind of stress and can’t remember what it was like to feel relaxed. Let’s be honest, that’s pretty much adulting in a nutshell.
Luckily, there are ways to cultivate a sense of ease and equanimity in the midst of chaos. It’s all about learning how to calm your mind. And although there’s no magical quick fix when it comes to soothing stress (eliminating stress from our lives completely is impossible, after all), our tips should help you respond better to stressful situations as and when they crop up.
The science of stress
Think back to the last time you felt stressed. Maybe it was when your boss asked for an unexpected report, or you were running late for dinner at your potential in-laws. You probably would have noticed a bunch of physical symptoms arise — heart pounding, palms sweating, generally feeling on edge. That’s your body’s ‘alert system’ jumping into action.
When you face a stressor, your brain brings your adrenal glands to the rescue as fast as possible. These glands release hormones to help you cope with whatever stressful situation you’re dealing with. The most known among these are adrenaline and cortisol.
Stress hormone #1: Adrenaline
Adrenaline is like a supercharged personal trainer. It pumps up your heart rate and sends oxygen to your muscles, preparing you to face challenges head-on. Adrenaline is like a quick energy shot when you need it the most.
Stress hormone #2: Cortisol
Cortisol, on the other hand, is like the cool-headed coach. It fine-tunes other body processes to ensure you’re in the best shape to handle the stress. For example, cortisol might slow down your digestion or suppress your immune response for a while (something it considers to be non-urgent when you’re in the ‘stress handling’ mode).
Usually, after a stressful event, your body relaxes, getting back to its normal state. But sometimes, the process of self-regulation takes a little longer. That’s where calming techniques step in. By practicing specific stress-busting exercises, you learn to become something of an expert in managing your own ‘alert system,’ ultimately reducing the impact of stress on your day-to-day life.
When stress becomes beneficial
Stress isn’t all bad. In fact, one type of stress, known as eustress, can serve as a powerful motivator, nudging you to perform better and driving you to overcome challenges. Think about how a hard deadline propels you to complete a project or how a bit of nervousness before a performance helps you to prepare. Eustress can help boost your memory, enhance cognitive function, and even spur personal growth and development. It’s a reminder that we’re alive, able to feel, respond, and navigate our way through life’s obstacles.
Cultivating a calm state of mind
There’s no denying that we live in a fast-paced world filled with daily challenges. That’s not likely to change any time soon. When we’re faced with these sorts of pressures, the ability to remain calm can significantly enhance our decision-making skills, strengthen our mental resilience, and ultimately lead to a more fulfilling life.
So how exactly do we cultivate a calmer mind?
Breathe into it: Breathing exercises are incredibly powerful when it comes to calming the mind. Paying attention to our breath acts as an anchor, keeping us grounded in the present moment, and distracted from past regrets or future anxieties. Practice noticing the sensation of air entering and leaving your body. A common method is the 4-7-8 breathing exercise: inhale for 4 seconds, hold for 7, and exhale for 8.
Practice self-compassion: We often beat ourselves up in stressful situations, which often only serves to amplify our stress. Instead, try to meet yourself with the kindness you’d offer a friend. Acknowledge that however you’re feeling is okay — you’re a human not a machine. This self-compassion creates an emotional buffer, reducing the impact of stress on your mind.
Stay connected: Human beings are inherently social creatures. We thrive on connection with others. Building strong, supportive relationships in our lives can act as a safety net against stress. This doesn’t mean you have to be surrounded by people all the time. It’s about quality, not quantity. Even one meaningful relationship can offer a substantial sense of connection.
Meet others with compassion: Extending compassion towards others has been shown to boost our own emotional wellbeing. It creates a sense of purpose, boosts connection, and alleviates feelings of stress. Look for opportunities to be kind in your daily life—it can be as simple as listening to a friend, holding the door open for a stranger, or volunteering for a cause you care about. Start small and notice how small acts of compassion ripple outwards.
“Techniques like deep breathing, a short mindfulness exercise, or even just listening to calming music can help you relax your mind in a matter of minutes.”
10 tips to help you calm yourself down
Finding calm is not only beneficial for managing stress and anxiety. It’s also a crucial part of maintaining your mental and physical health. Here are some strategies to help you calm yourself down during those stressful moments.
1. Meditate (even a short session will help)
Regular meditation helps to relax the mind and reduce stress. Start with just five minutes each day and gradually increase the duration. For instance, begin your day with the Daily Calm or Daily Trip, focusing on your breath or the sounds around you.
2. Write (or talk) it out
Expressing your thoughts and feelings can be therapeutic. Jot them down in a journal or share them with a trusted friend. Whatever challenges you’re facing, the process of writing about it can often help you process your emotions and gain perspective.
3. Try breathing exercises
As mentioned above, breathing exercises are a powerful tool when it comes to helping to calm the mind. The next time you feel overwhelmed, try this breathing technique to regain your composure.
4. Challenge your thoughts
When we feel stressed, our minds often jump to the worst-case scenario. Be diligent about challenging these negative thoughts. If you’re worrying about a presentation, remind yourself of your past successes and your preparedness.
5. Go for a walk (or move your body)
Regular physical activity had been shown to improve mood and can help clear your mind and reduce tension, too. Try taking a quick walk during your lunch break or practicing yoga after work.
6. Occupy your mind by using your hands
Activities that require focus and manual dexterity, like knitting, painting, or gardening, can help divert attention from stressors. If you’re feeling anxious, try focusing on something practical that you love.
7. Read or listen to a Sleep Story
Reading is a great way to distract your mind from thoughts that cause stress. Pick up a good book or read an uplifting article. Try to avoid social media though as that can exacerbate anxiety. If you’re too wound up to read, tune into a Sleep Story.
8. Relax your body
Progressive muscle relaxation (PMR) is a technique that involves tensing and releasing different muscle groups. This practice can help reduce tension and the physical signs of stress. It’s particularly useful in the evening to help you wind down and get to sleep after you’ve had a stressful day.
9. Listen to relaxing music
Calm music can lower blood pressure and reduce the stress hormone, cortisol. Create a playlist of your favorite tracks for easy access when you’re feeling stressed, or check out Calm’s music collection — designed to ease your mind.
10. Get some fresh air
Nature can have a restorative effect on our minds. Even a brief walk outdoors during your lunch break or a few minutes in your garden can help you feel more relaxed.
15 quick cheats to find calm
Close your eyes and take five deep, slow breaths.
Remind yourself, “I’m doing my best, and that’s enough.”
Send a heartfelt message to a loved one.
Give someone a genuine compliment.
Write out your feelings in a journal.
Replace one negative thought with a positive one.
Do ten minutes of your favorite workout. Or dance around the room!
Spend time on a hobby you love.
Read a chapter of your favorite book.
Do a quick body scan, relaxing each muscle as you go.
Listen to a calming song.
Step outside and find a bit of nature to explore.
Close your eyes and visualize a peaceful place or situation.
Write down three things you are grateful for today.
Spend five minutes meditating.
How do I calm my mind again? FAQ
How can I relax my mind?
Some effective ways to relax your mind include practicing mindfulness, deep breathing exercises, physical activity, and maintaining a healthy lifestyle. Remember, what works might vary from person to person.
How do I get rid of anxiety in my head?
Techniques such as mindfulness, cognitive restructuring (challenging your thoughts), and exposure therapy can be helpful. However, persistent anxiety might require professional help. If you’re feeling overwhelmed, please seek help from a mental health professional.
How can I relax my mind in 5 minutes?
Techniques like deep breathing, a short mindfulness exercise, or even just listening to calming music can help you relax your mind in a matter of minutes. Try this One Minute Reset.
Calm your mind. Change your life.
The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety on-the-go, get better sleep, and feel more present in your life. It’s like having a personal sanctuary of peace in your pocket.
