During times of stress, anxiety, or emotional overwhelm, having a reliable set of strategies is crucial to swiftly regain a sense of calm and balance. The ability to ground oneself and restore emotional equilibrium is essential for overall well-being. This I have learned personally... the long way. The following 20 techniques are proven to be effective in such situations, offering a variety of ways to center yourself and find inner peace. These simple yet powerful methods are designed to be easily accessible, requiring only a few minutes of your time and can be practiced virtually anywhere. In my experience, it is the efficacy and speed of these techniques which have proven to be a life-saver in my time-constrained life. By incorporating these practices into your daily routine, you too can cultivate a greater sense of resilience and emotional stability, enabling you to navigate challenging moments with grace and composure.
1. Sighing Deeply
One of my personal favourites. Let out a long, deep sigh. This simple act can help release pent-up tension and encourage relaxation. It signals to your nervous system that it’s okay to let go. Take a deep breath in and sigh it out with an audible "ahh," letting your shoulders drop as you exhale.
2. Tapping (EFT)
Emotional Freedom Technique (EFT), or tapping, involves tapping on specific acupressure points on your body while focusing on a specific issue or emotion. Tap gently on areas like the side of your hand, under the eyes, or collarbone to calm the mind and ease stress.
3. Counting to 10
One of the easiest and most effective techniques for me. If you’re feeling overwhelmed or about to react emotionally, pause and count slowly to 10. This simple action gives your brain a chance to reset and creates a buffer between your initial reaction and your response. Afterwards, you often can't even remember what was stressing you anyway!
4. Deep Breathing
Engage in deep, slow breathing to calm the nervous system. Try inhaling for a count of four, holding for four, and then exhaling for a count of six. This breathing pattern helps reduce anxiety and brings your focus back to the present moment.
5. Shaking It Out
At the risk of feeling a bit silly, this is also extremely effective. Stand up and shake your hands, arms, legs, and body for 30-60 seconds. Shaking releases built-up tension and nervous energy, helping to reset your nervous system and bring you back into a balanced state.
6. Progressive Muscle Relaxation
This involves tensing and then relaxing different muscle groups in your body. Start with your feet and work your way up to your head, squeezing each muscle group for a few seconds and then releasing. It’s a great way to reduce physical tension and calm the mind.
7. Splashing Cold Water on Your Face
Cold water can activate the parasympathetic nervous system, which helps your body relax. Splash some cold water on your face or run cold water over your wrists to quickly lower stress levels.
8. Humming or Chanting
Did you know that when you hum, you are incapable of thinking at the same time? A particularly great tool therefore when you need to chill out and stop the mind chatter. Humming or chanting activates the vagus nerve, which plays a role in calming the nervous system. Pick a soothing sound or word, and hum or chant it repeatedly for a few minutes. This can help regulate emotions and promote relaxation.
9. Grounding Touch
Place your hand on your heart or gently hug yourself. The sensation of touch can be soothing and grounding, helping you feel more connected to your body and the present moment. You can also press your feet firmly into the ground to anchor yourself.
10. Body Tapping
Tap different parts of your body, such as your arms, legs, or chest, in a rhythmic pattern. This tactile stimulation can help bring you back to the present and ease anxious feelings.
11. Box Breathing
Box breathing is a technique where you breathe in for four counts, hold for four counts, exhale for four counts, and hold again for four counts. This structured breathing helps regulate your nervous system and restore a sense of calm.
12. Listening to Soothing Music
Always one of my most calming tolls to turn to. Put on calming music or nature sounds and focus solely on the sound. Allow yourself to get lost in the music for a few minutes, letting the rhythm soothe your mind and emotions.
13. Mindful Sipping or Snacking
Drink a glass of water or enjoy a small snack mindfully. Pay attention to the taste, temperature, and texture. This practice of mindfulness helps ground you and redirects your focus away from stress.
14. Stretching
Take a few minutes to stretch your body. Focus on areas that feel tense or tight, such as your shoulders, neck, or back. Stretching releases physical tension and helps shift your focus from the mind to the body.
15. Visualization
Close your eyes and imagine a place where you feel safe, calm, and happy. This could be a beach, a garden, or a favorite room. Take a few minutes to mentally "visit" this place, imagining the sights, sounds, and scents. Visualization can quickly shift your emotional state.
16. Journaling
Write down what you're feeling, without worrying about grammar or structure. Putting your thoughts on paper helps release emotions and provides clarity on what’s troubling you. Sometimes, the act of writing can be enough to shift your mood.
17. Clenching and Releasing Your Fists
Clench your fists tightly for a few seconds and then release. This physical action can help release stress and bring your attention back to the sensations in your body.
18. Counting Your Breaths
Sit quietly and count your breaths. Inhale and count "one," exhale and count "two," and so on, up to 10. Then start over. This simple practice can help you focus on the present and interrupt racing thoughts.
19. Light a Candle or Use Essential Oils
Lighting a scented candle or using essential oils like lavender, chamomile, or eucalyptus can instantly create a calming environment. Aromatherapy engages the sense of smell, which is directly linked to the brain's emotional center.
20. Walk Barefoot
If you have access to a natural surface like grass, sand, or soil, take off your shoes and walk barefoot. The physical contact with the ground has a grounding effect and can help stabilize your emotions.
Making These Quick Ways to Find Emotional Balance a Regular Practice
These 20 quick ways to find emotional balance are most effective when used regularly, as they can train your mind and body to respond to stress in a calmer way. Experiment with different methods to find what works best for you. Some may work better in certain situations than others, and that’s perfectly fine. Having a variety of techniques at your disposal means you’ll always have a tool to quickly regain your emotional balance.
The next time you’re feeling stressed, overwhelmed, or unbalanced, try one or more of these quick techniques. You’ll find that taking even a few minutes to center yourself can make a significant difference in how you feel.
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