Any tips for calming down whenever I feel anxious?

Ask a Therapist Seeking Help
1

Hi all,

I’ve been feeling really anxious/tensed up for the past few days. I’ve tried writing down my feelings on a mood tracker app I have on my phone and doing some grounding/relaxation exercises (which does help me calm down).

However, they can be quite long and hard to remember, which is not very ideal in a school setting (as I have to be back in class to do activities & listen to lectures). I also am not sure of any safe areas in my school where I can do these exercises to calm myself down (I could go to the counselling room in my school but I’m not sure if they allow random walk-ins and that I’m simply just too awkward & anxious to go in there).

Could anyone recommend me any tips to calm myself down quickly, especially in public spaces like school? Thanks!

2

Hi @Velvetplummet

Thank you for reaching out for support! It’s completely understandable to feel anxious in a school setting.

May I suggest you try these methods to help you calm down:

Quick Calming Techniques

  1. Deep Breathing: Take 5-7 slow, deep breaths in through your nose and out through your mouth. Focus on the sensation of the breath.
  2. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle.
  3. Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, starting with your toes and moving up to your head.
  4. Mindful Moment: Focus on your five senses: notice the sights, sounds, smells, tastes, and textures around you.

Discreet Calming Strategies

  1. One-Minute Grounding: Use a simple phrase, like “5-4-3-2-1,” to focus on your surroundings: 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
  2. Shoulder Rolls: Roll your shoulders forward and backward to release tension.
  3. Wrist Circles: Hold your arms straight out and make small circles with your wrists.
  4. Toe Taps: Gently tap your toes on the floor to release tension.

Finding a Safe Space

  1. Counselling Room: While it may seem intimidating, the counselling room is a safe and confidential space. You can try contacting them to ask about walk-in policies or scheduling a meeting.
  2. Quiet Areas: Look for quiet areas in your school, such as the library, a empty classroom, or a outdoor courtyard.
  3. Friend’s Company: Sometimes, having a trusted friend by your side can provide comfort and support.

It’s only human to feel anxious, and it’s great that you’re taking proactive steps to manage your anxiety. Keep exploring different techniques until you find what works best for you. :heart:

1 Like
3

so usually, i noticed that it helps if i write down the solutions to my mood journal instead of leaving it as just an entry. i make sure that i have a list of things to tell myself to calm me down, to feel like i have a stronger foundation to stand on emotionally. Always carry it with me, like in my phone, maybe a paper for u since u r in school. e.g. i have self esteem issues n my mind wonders off class or work n i get triggered if i thought of something triggering. Read the list when i need to. grounding or relaxation exercises dont help me, so words to calm my anxiety roots helps. counsellors are there to help u so theres no need to feel awkward or anxious

1 Like
4

Hi @Velvetplummet, thanks for reaching out!

Here are some common relaxation techniques that can help reduce anxiety and promote well-being:

1. Breathing Exercises

Deep Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

2. Meditation

Focus on your breath, a mantra, or a visualization.

Types include mindfulness meditation, guided meditation, or loving-kindness meditation.

3. Progressive Muscle Relaxation (PMR)

Tense and then release each muscle group, starting from your toes and moving upward.

4. Yoga

Combines physical poses, controlled breathing, and meditation for relaxation.

5. Visualization (Guided Imagery)

Imagine yourself in a peaceful, relaxing place like a beach or forest.

6. Spending Time in Nature

Walking in a park, forest bathing, or simply sitting outside can calm your mind.

7. Listening to Music

Choose calming, instrumental, or nature sounds for relaxation.

8. Aromatherapy

Use essential oils like lavender, chamomile, or eucalyptus to create a calming environment.

9. Journaling

Write down your thoughts, feelings, or things you’re grateful for to clear your mind.

10. Hobbies

Engage in creative or enjoyable activities like painting, reading, gardening, or cooking.

11. Mindfulness

Practice being fully present in the moment without judgment.

Here’s a link to a guided mindfulness practice: Mindfulness Practice - Self-Care Exercises

1 Like