How To Calm Down Quickly? 5 Best Tried And Tested Self-Calming Methods

The article provides practical strategies for calming down quickly when experiencing intense emotions like anxiety, anger, or sadness. Here’s a summary of the five self-calming methods mentioned:

Do you know how to calm down quickly? Play the “ABC Game”: This method involves engaging your brain by playing a game where you choose a topic you find entertaining (e.g., U.S. presidents, 80s rock bands) and list one item for each letter of the alphabet related to that topic. This activity helps shift your focus away from intense emotions and towards the game, providing a mental distraction.

Ground With Your Senses: Grounding is a mindfulness technique that brings your attention to the present moment. It involves using your five senses — sight, sound, touch, smell, and taste — to connect with your environment. For example, you can identify things you see, sounds you hear, textures you touch, scents you smell, or tastes you experience. This helps shift your focus away from distressing thoughts and into the sensory experience of the present.

Engage in Rhythmic Movement: Rhythmic movement is a natural way to soothe yourself, much like rocking a crying infant. You can engage in rhythmic movement by dancing (regardless of your dance skills), playing with a ball, playing a musical instrument, or simply swaying or rocking your body at a calming pace. Rhythmic movement can help reduce stress and promote relaxation.

Recitation: Reciting something that requires focus and memorization, such as a poem, speech, song lyrics, or phrases in another language, can help divert your attention from overwhelming emotions. Choose something you find engaging and slightly challenging to recite.

Get Into an Open Posture: Your body needs to feel physically safe to calm down effectively. Open postures, where you have an upright and open stance with no protective gestures (like crossing your arms), signal safety to your body. Engaging in an open posture can help reduce anxiety and stress.

These self-calming methods offer practical and accessible ways to quickly shift your focus and manage intense emotions in the moment. Remember that different techniques may work better for different individuals, so it’s essential to find what resonates with you and practice self-soothing regularly.