Calm could be said to be a pending issue for many people, which they are not able to fully master, especially in those situations in which anger, anger, anxiety or fear take over the person and they don’t know how to overcome them. Calm down is a capacity that must be learned from childhood, especially maintaining it in adulthood, which is where more moments will occur, in which it must be put into operation. Being calm means not allowing negative thoughts to dominate you, driving away the nerves that run through your body, and breathing normally.
In certain circumstances, such as a job interview, a couple discussion or some unforeseen event that you do not expect, they cause you this discomfort, translated into anger and stress, factors that generate a kind of mental block, which locks the person in a uneasy situation, from which you have to learn to get out as soon as possible.
There are people who have the ability to calm down easily, and who hardly get nervous. It is enough for them to use simple methods such as counting to ten or one hundred, close their eyes and breathe fresh air, take a relaxing bath if they have the opportunity to be at home, or have highly internalized techniques such as yoga or meditation, which help them channel that anxiety, in the classes they attend during the week, in a routine way.
However, for those people, that calming down is a quality that they do not know how to manage, they can carry out the following steps.
Techniques to learn to calm down
Inhale and exhale deeply
Breathing, it is very important to calm it, you must take a deep breath, hold it for five seconds, and expel it counting to five again, in a relaxed and slow way. In this way, your heart will be calming down, the pulsations will return to their normal rhythm, the brain will receive the necessary oxygen, and you try to drive away that anger or those nerves that are taking over you.
You must concentrate on breathing, while exhaling and inhaling slowly, it is a very effective and fast technique to appease those situations where our minds are somewhat disturbed, if you can accompany it by closing your eyes, while you place one of your hands on the diaphragm, and feel like your lungs fill with air, in this way calm will be easier to achieve.
Psychologists recommend taking a deep breath, as a practical exercise, especially for those people who accumulate excess energy throughout the day, or who get nervous easily. They can do it during breaks at work, at the bus stop, before leaving home, and before meetings or social events.
Take your attention away from what prevents you from calming down
If you are faced with a situation that you anticipate will cause you anxiety, you must train your senses to divert your attention to something else. If what causes that state is something that you have visualized, you must focus the attention of your other senses, such as smell, hearing or touch, on something else and be able to relax. Picking up a book, savoring some candy, pouring some relaxing oil over your body, smelling incense or aromatic candles, can be of great help, to distract you from the focus that produces those nerves. The same happens with situations that we intuit may cause us anger or stress.
Release the tension.
On many occasions, tension accumulates in the muscles, whether they are in the neck, arms, or even the legs, since they are areas that are charged with adrenaline, and that you must stimulate to help remove that accumulation of energy that is crowded in them. This accumulation of energy, if you know how to use it properly, uniting it with the intense emotions that are generated in those moments, can create the sensation of calm that you want.
Look for gestures gestures of relief.
Sometimes a loving gesture such as a hug, a caress, or a relaxing massage can induce a state of calm. However, you are not always in the right place for someone you trust to provide you with what you need to relax. Therefore, you must learn to do it yourself, without depending on anyone, with your own fingers.
Positive views.
Another very good technique to achieve a state of calm is to close your eyes and visualize a place where you feel safe, it can be real, perhaps the garden of your house, a park, a sunset, or the waves of the sea, or imaginary, it can be a landscape that you have seen in a magazine, a painting, or even a person that transmits peace to you.
Sing a song.
Another way to distract the mind is singing, because when you sing you breathe deeply, and thus forget the circumstance that is bothering you, consequently reducing its intensity, removing the nerves and tension of the moment. There are those who prefer to sing a song with rhythm to release energy, and others who prefer slow music accompanied by a piano or violins, to attract calm.
Think colour.
Thinking in colors, as a fantasy, is a psychological way that can help you get out of a state of stress and move to one of tranquility. These stimuli, such as coloring a book for adults, full of drawings, help to return the mind to a state of calm and silence, and thus not focus the mind on distressing thoughts, returning to calm, through drawing. Painting mandalas is a good technique to calm you down.
Get away from the crowd.
When you are in a state of anxiety or anger, the least recommended thing is to be surrounded by many people, who encourage or increase your state even more, you should get away from the crowd. Find a space where you can be calm and find the calm you need. In the event that at that moment you cannot go outside, because you are working, you can start a conversation with someone you trust at work, or go out on the landing, or perhaps make a phone call during the break for a sandwich.
Let yourself be taught by your relatives.
Many times among the people around you, there may be someone who has good techniques to calm down or knows how to avoid hatred and anger, because it is their way of being, being calm. These people can be like a kind of coach, teaching you techniques to know how to calm down, or giving you ideas that are of great help.
Yoga and Meditation
Both meditation and yoga are very useful techniques to control the symptoms of anxiety, depression, stress or any type of fear that you suffer from. It is highly recommended to practice them two or three times a week, as they are helpful tools that can help you calm down and achieve the relaxation you so desire for your day. It is a method that strengthens the emotional system. Performing yoga or meditation is, according to psychologists, the way to make yourself more flexible in situations that cause you problems. These techniques are of great help because to perform them correctly, you must have a good breath, to oxygenate the brain cells, and thus attract tranquility.
In the case of yoga in particular, there are a series of postures that can help you when trying to calm down and relax your nervous system. They are called asanas, that is, yoga postures.
- Dhanurasana (Bow Pose).
- Setu bandha Sarvangasana (Bridge Pose).
- Bitilasana – Marjaryasana (Cat and Cow Pose).
- Adho mukha Svanasana (Dog Pose).
- Balasana (Child’s Pose).
- Shavasana (Body Posture).
Meditation is also an excellent technique to reduce your stress levels and modify your emotions. Gives a feeling of relaxation and peace, this can help you not to worry about situations that do not correspond to you or to take them more calmly. It also helps you live in the present and not turn to an uncertain future or a past where you can no longer solve anything. The deep state of relaxation that is achieved through this technique improves your health and well-being.
You can practice it sitting or lying down, if you choose the first option, you must place yourself with your legs bent one on each side and crossed, resting your arms on them, leaving your hands open looking up or joining your index finger with your thumb, it is important to keep your eyes closed and back straight.
There are two types of meditation:
Mindfulness Meditation: This is used to change the way you think, feel and act, driving away negative thoughts and encouraging positive ones, to achieve full consciousness, you learn to focus only on the person’s breathing.
Transcendental Meditation: This type of meditation is based on the constant repetition in a low voice or mentally the same mantra, this is done so that you do not get distracted and help you concentrate, reaching a state of total relaxation.