When something happens or someone says something that unsettles or upsets you, it can be hard to relax.
Maybe they did it on purpose, or maybe that’s just life and things happen. Either way, you don’t want your bad mood to ruin your day. So, how do you stop it? If you feel your blood pressure rising and your anxiety or anger levels rising, here are some things that might help restore a sense of calm.
1. Take deep breaths to slow your heart rate.
When you’re agitated, your breathing often becomes shallow and rapid. Focus on taking slow, deep breaths. Inhale through your nose for a count of four, hold for a count of four, then exhale through your mouth for a count of four. It’s a simple technique that helps activate your body’s relaxation response, slowing your heart rate and reducing tension.
2. Step away from the situation for a moment.
Sometimes, the best thing you can do is remove yourself from whatever is causing your agitation. Take a short break, even if it’s just for a few minutes. Go for a walk, step outside for some fresh air, or find a quiet corner to gather your thoughts. Taking a short pause can help you reset and approach the situation with a clearer mind.
3. Use progressive muscle relaxation to release tension.
Source: Unsplash Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. Start with your toes and work your way up to your head. Tense each muscle group for about five seconds, then release and notice the feeling of relaxation. This technique helps you become more aware of physical tension and provides a practical way to let it go.
4. Write down your thoughts and feelings.
Grab a pen and paper and start jotting down what’s on your mind. Don’t worry about perfect sentences or spelling — just let your thoughts flow. Writing can help you process your emotions and gain perspective on what’s bothering you. It’s a simple yet effective way to release pent-up feelings and clarify your thoughts.
5. Listen to calming music or nature sounds.
Music has a powerful effect on our mood. Put on some soothing tunes or nature sounds like rainfall or ocean waves. Choose something that you find relaxing — it could be classical music, ambient sounds, or even your favourite mellow songs. Let the sounds wash over you and help ease your agitation.
6. Practise mindfulness to focus on the present moment.
Mindfulness involves paying attention to the present moment without judgement. When you’re feeling agitated, try to focus on your immediate surroundings. Notice what you can see, hear, smell, and feel. Doing this can help ground you in the present, pulling your mind away from whatever is causing your agitation.
7. Use positive self-talk to reframe your thoughts.
The way we talk to ourselves can significantly impact our mood. When you’re agitated, your inner dialogue might become negative. Try to catch these thoughts and reframe them more positively. Instead of “I can’t handle this”, try “This is challenging, but I’m doing my best”. Positive self-talk can help shift your perspective and reduce feelings of agitation.
8. Engage in light physical activity to release energy.
Source: Unsplash Physical activity can be a great way to burn off excess energy and tension. You don’t need to do an intense workout — even light exercise can help. Try going for a brisk walk, doing some stretches, or dancing to your favourite song. Moving your body can help release endorphins, which are natural mood boosters.
9. Try a quick meditation or visualisation exercise.
Source: Unsplash Even a short meditation can help calm your mind. Find a quiet spot and close your eyes. Focus on your breath or visualise a peaceful scene, like a serene beach or a tranquil forest. If your mind wanders, gently bring it back to your breath or the visualisation. Just a few minutes of this practice can help reduce agitation and promote a sense of calm.
10. Sip on a calming herbal tea.
Certain herbal teas are known for their calming properties. Try chamomile, peppermint, or lavender tea. The act of preparing and sipping tea can be a soothing ritual in itself. Plus, the warmth and aroma can help you relax. Take your time and savour each sip, allowing yourself to slow down and unwind.
11. Use a stress ball or fidget toy to release tension.
Having something to do with your hands can help channel nervous energy. Squeeze a stress ball, play with a fidget spinner, or manipulate a piece of putty. These simple actions can provide a physical outlet for your agitation and help you feel more grounded. Plus, focusing on the sensory experience can distract you from whatever is causing your stress.
12. Practise gratitude to shift your focus.
When you’re feeling agitated, it’s easy to fixate on negative thoughts. Try to shift your focus by thinking of things you’re grateful for. It could be as simple as appreciating a sunny day or being thankful for a supportive friend. Doing so can help put your current situation into perspective and promote more positive feelings.
13. Use aromatherapy to create a calming environment.
Source: Unsplash Certain scents can have a calming effect on our mood. Try using essential oils like lavender, bergamot, or ylang-ylang. You can use an oil diffuser, put a few drops on a tissue, or apply a diluted oil to your wrists. The soothing scents can help create a more relaxing atmosphere and ease your agitation.
14. Count backwards from 100 by sevens.
This technique engages your mind and can help distract you from whatever is causing your agitation. Start at 100 and count backwards by sevens: 100, 93, 86, 79, and so on. The task requires concentration, which can help calm your racing thoughts and give your mind something else to focus on.
