Finding ways to relax physically can help ease tension and reduce cortisol levels. Strategies that can help with physical relaxation include breathing exercises, progressive muscle relaxation, and exercise. Sometimes just closing your eyes and reliving a peaceful moment can help calm your nerves. The thing about the brain—that mushy collection of brain cells and neurotransmitters—is that it can actively focus on one thing at a time. When you consciously change your focus to a happy memory, you’re tuning out the stress of the present moment. This gives you some control in a stressful situation.
Integrate your goals into your daily routine by setting aside specific times for productive activities or habits. Life goals are personal milestones that you’re aiming to hit, and are usually Calm Down. Hat bigger than everyday tasks and short-term objectives. They’re meant to be holistic, touching on your personal and professional life, and of course, your life goals should reflect who you are.
CALM DOWN. It’s not a lifestyle. It’s THE lifestyle. A reminder that true power lies in staying centered. You don’t win by being rattled or restless. You win by staying cool, calm, and collected.
Whether stepping into a boardroom, hitting the gym, or living your everyday hustle, one thing remains true: greatness comes from a clear mind. CALM DOWN is the mantra that brings focus back to where it belongs. Because when the world speeds up, the best slow it down.
CALM DOWN. CALMATE:
You’ll need to routinely take your pal to the veterinarian to keep up with their care. There are even dog foods out there designed for seniors that have the balanced nutrition they need but are easier for them to eat. You’ll also start training which can help harness some of that energy.
Incorporating self-care routines, such as regular exercise, good sleep hygiene, and making time for hobbies and social connections, can also help reduce overall stress and anxiety levels. Practice forgiveness with yourself and with others. Being unable to forgive compels you to discontent and internal war. Holding old grudges, being bitter and fueling constant anger create an inner turmoil that chains you to reliving past hurts. Do you really enjoy lugging that ball and chain around?
Just be sure to avoid steep hills, noisy city streets, crowded sidewalks, or hot temperatures that may overtax you. Instead, find a location that is soothing, paying mind to your breathing rather than any thoughts racing in your mind. If your heart or respiration rate is increasing, slow down; you are likely walking too fast. Diaphragmatic breathing, also known as "belly breathing," involves the engagement of the thin muscle that separates the chest and abdominal cavities, called the diaphragm. Rather than breathing from the chest like most adults do, you breathe by inflating and deflating the belly with controlled, deep breaths.
Learning how to relax can help keep a positive outlook in life, concentrate better, and reduce the chance of health challenges. You may not realize it, but not drinking enough water can make your anxiety symptoms worse. Dehydration can actually cause heart palpitations. This can lead to feelings of panic, which may trigger an anxiety attack. I started to experience anxiety attacks, a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants.
Making decisions in the midst of a panic attack can be hard, to say the least. Try having a go-to meditation video, breathing exercises, or a recording that you can use to calm down when you're upset. Giving yourself a set of directions to follow in case of an anxiety attack will let you postpone any decisions until you're in a better frame of mind. When ready, you can try anxiety journaling to get you back on track. If you find yourself triggered or upset during a meeting (or some other time where you can’t just leave), try doing something else.
Socializing with someone you love will help take your mind off what has upset you and will help you feel relaxed and loved. Studies have shown that rats who are able to socialize with each other develop fewer ulcers from stress than rats who are all alone. One of the best ways to calm down is to stop interacting with what’s upsetting you. In the short term, this may mean telling the person you’re speaking with that you need to take a quick break. If you’re with company, politely excuse yourself for a moment. Get to a quiet place away from what’s upsetting you and focus on calming thoughts.
Call a close friend or family member and have them remind you. Or, try writing down some positive truths, and hang them in a spot where you’re likely to see them each day. Sometimes we need to see and hear the truth to let it sink in and change our perspective. Whatever you choose to do, just be sure to make the positives in your life easy to recall.
You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere at any time. For example, you could meditate when you're out for a walk, riding the bus to work or waiting at your health care provider's office. Gratitude is more than a feel-good buzzword; it's a habit that has been shown to improve mental health and overall wellbeing. Setting aside time each day to acknowledge what you're thankful for can shift your focus away from what you feel you lack, towards appreciating what you have.
Starting a meditation practice can be particularly challenging for those with ADHD. With the right approach, you can overcome the challenges. You can better understand your thoughts and alter this cycle if you learn how to relax as you face your stressors.
The idea is to breathe in through our nose for four seconds, hold the breath for seven seconds, and breath out through our mouths for eight seconds. Doing this five times in a row helps calm the nervous system. Regular exercise strengthens your heart, boosts your mood, and increases energy levels. Find activities you enjoy and aim for at least 30 minutes of moderate activity most days of the week.