How to Calm Down Quickly: 9 Things You Can Do Right Now

Table of ContentsView AllTable of ContentsTake a Short WalkBreathe DeeplyVisualize ReliefReframe Your SituationRelax Your MusclesSniff Something SoothingWrite It DownDrink Some WaterChew Gum

Table of ContentsView All

View All

Table of Contents

Take a Short Walk

Breathe Deeply

Visualize Relief

Reframe Your Situation

Relax Your Muscles

Sniff Something Soothing

Write It Down

Drink Some Water

Chew Gum

Close

Too muchstresscan feeloverwhelming, and it often sneaks up on us. When you need to relax your mind and body immediately, try these nine quick, easy strategies.

Easy ways to calm down fast:Take a walk.Breathe deeply.Visualize relief.Reframe your situation.Relax your muscles.Sniff something soothing.Write it down.Drink some water.Chew gum.

Easy ways to calm down fast:

Exercise can be a great stress reliever because it helps you blow off steam and releases endorphins. Even if you have just 5 or 10 minutes, moving your body for a bit will help. If you have more time or can take your walk outside, even better.

Walking with a good friend can be a nice way to findsocial support, and walking alone can provide you with some time to think, reframe, and come back to the situation with renewed optimism. You could also listen to music that soothes or energizes you (unless the noise wouldn’t help).

Taking a walk can bring you the benefits of exercise—both short-term and long-term—and as a bonus, it gets you out of the stressful situation temporarily. This can provide you with some perspective so you can return in a new frame of mind.

Stress comes in many forms. It can build gradually or occur in a moment and then be gone. There is even a beneficial type calledeustress, which is actually good for you unless it becomes too intense or chronic. If you’re dealing with chronic stress, it’s important to implement some practices tomanage stressover the long term.

If you’re not in a position to leave where you are, practice somebreathingexercises tocalm down quickly. Getting more oxygen into your body and releasing physical tension are two ways that breathing exercises can benefit you. And you can do them anytime or anywhere, even if your demanding situation isn’t letting up.

How to Reduce Stress With Breathing Exercises

To make your deep breathing even more soothing, try closing your eyes and/or pressing your palms together in a prayer position.

If you can steal away a few minutes of peace, visualizations andguided imageryare a wonderful way to restore peace of mind. They’re easy to do and can relax you mentally and physically. With practice, you can easily access your “happy place” and quickly feel calmer when stressed.

Mindful MomentNeed a breather? Take this free2-minute meditation for instant calm—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free2-minute meditation for instant calm—or choose from ourguided meditation libraryto find another one that will help you feel your best.

If you can look at your situation differently, you may be able to put it into adifferent perspective—one that causes you less stress.

Mental Stress and Self-Sabotage

Progressive muscle relaxation(PMR) is a technique where you tense and release all of your muscle groups, leaving your body to feel more relaxed afterward. Just about anyone can do PMR, and with practice, you can fully release virtually all the tension you’re feeling in your body in a matter of seconds. This can help you feel calmer and better able to handle the situations in front of you.

How to Practice Progressive Muscle Relaxation

Aromatherapyis another easy tool that you can use quickly. A 2020 review in theInternational Journal of Cardiovascular Sciencesof five studies found that aromatherapy use, specifically lavender, was associated with decreased anxiety, depression, stress, and fatigue in patients with cardiovascular disease.Simply light a candle or diffuser, enjoy the aroma, and see if your stress levels go down.

If you have just a few minutes, you might benefit fromjournaling. A 2020 review published inCritical Care Nursefound that journal writing helps reduce psychological distress in families with critically ill loved ones.Write about what’s causing you stress and get your emotions out on the page.

Journaling to Cope With Anxiety

In addition to thirsty, dehydration can make you feel tired and dizzy.So if you’re feeling overwhelmed, try drinking a glass of water. Even better: Brew a stress-relievingcup of tea, which can help you step away from what’s making you stressed if only for a few moments.

Research shows that chewing gum may help reduce stress.Keep a stash of your favorite flavor at the ready.

18 Effective Stress Relief Strategies

Press Play for Advice On How to Worry LessThis episode ofThe Verywell Mind Podcastshares a technique that can help you worry less.

Press Play for Advice On How to Worry Less

This episode ofThe Verywell Mind Podcastshares a technique that can help you worry less.

A Word From Verywell

If you’re able to calm down, you’ll be in a better position to address the stressful situations you’re experiencing. In addition to the nine quick strategies here, regular stress relievers such as hobbies, along withhealthy lifestyle habitssuch as exercise, can help reduce your overall stress levels in the long term and help you deal withstressful situationsin the future.

If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

McMillon-Brown L.Extinguishing burnout.Nat Energy. Published online November 11, 2022:1-1. doi:10.1038/s41560-022-01168-6

Lopes L de S, Bündchen D, Modesto FC, et al.Aromatherapy in patients with cardiovascular diseases: a systematic review.Int J Cardiovasc Sci. 2020;34(1):74-80. doi:10.36660/ijcs.20190086

MedlinePlus.Dehydration.

Smith AP.Chewing gum and stress reduction.J Clin Transl Res. 2016;2(2):52-54.

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