Quick tips to reduce stress and feel calmer immediately
Have you been feeling more stressed out than usual lately and wishing you had a little bit more calm in your life? We’ve all been there. Everyone experiences stress sometimes, it’s a normal part of modern life, but when you’re feeling stressed a lot of the time it can have an impact on your life.
The demands of work, family and your personal life can have you feeling like you’re being pulled in every direction. Never-ending to-do lists and always having something you need to do can feel overwhelming. Life can get busy, and so it’s easy to forget about your own wellbeing when there’s so much pressure to stay on top of things.
You’ve got so much to think about and you’re juggling loads of things at once. You don’t feel like you have time to do everything you need to do, let alone to make time for yourself. You just want to feel more calm. You are not alone.
So, if you're looking for some ways to destress, improve your health and wellbeing, to feel more present and grounded amongst the chaos of life, then keep reading. You can start using these practical and effective tools straight away.
I know you’re busy, so the tips I’m going to share don’t take much time at all and can work wonders for shifting your mindset and energy to immediately feeling calmer and more present.
Here are some simple, quick techniques to shift your energy within minutes:
Breathe mindfully
Take a few minutes to become present and focus on your breath. Inhale deeply for a count of 4, hold for f4, exhale for 4 and then hold for 4 (all through your nose), then repeat. This is called box breathing.
You can also try the 4-7-8 breathing technique, where you breathe in through the nose for 4 counts, hold for 7 counts, then breathe out slowly through your mouth (like you are blowing out a candle) for 8 counts, then repeat for as long as you need.
Both of these techniques can help to reduce anxiety and stress. If you find these techniques helpful, I’d also recommend exploring breathwork further. The way we breathe is so important and you don’t need any tools to do it! Breathing can bring instant calm, and breathing properly has so many benefits!
Mindful body scan
Spend a few minutes becoming aware of what’s going on in your body, and getting out of your head. Start by taking some deep breaths to become present and grounded, then scan down your body slowly from head to toe, noticing different sensations and feelings in your body as you do this. You could imagine that each and every part of your body is relaxing and releasing tension as you do so.
Decluttering
Choose one area in your space that needs a tidy and dedicate some time to decluttering. For example you could choose a drawer in your bedroom, or your desk space. Just choose one area, don’t commit to too much or it can feel overwhelming. Get in the zone and spend some time organising this one area.
You could commit to doing this once a month, or once a week. Physically decluttering has benefits for your mental and emotional wellbeing too, because you are physically shifting and clearing the energy in your space.
Practice Gratitude
Write down 3-5 things you feel grateful for right now. It can be anything - big or small. Take the time to think about each one, and how it makes you feel. Focusing on the feelings of gratitude and the things you appreciate in your life can help shift your energy. This is something you can also make into a daily practice. Daily gratitude is so beneficial and is a great way to start or finish each day.
Go for a walk
Go for a 10 minute walk and get some fresh air. Try to be mindful when you’re walking, what does the air feel like around you, and your feet on the floor? Notice everything around you, breathe in the fresh air and be present. A walk is a great way to create a shift in the way you’re feeling, and it’s good for both your physical and your mental wellbeing!
Journal it out
Try stream of consciousness journaling - this is a freeform journaling technique where you write down your thoughts as they come to mind, without censoring or structuring them. It allows you to explore your inner thoughts and emotions without judgment. It allows you to get everything out and can feel like a weight is being lifted.
You can also try a more structured form of journaling where you journal on how you feel at the moment, why you think that might be, how you’d like to feel instead and what actions you could take to get there. For more journaling tips, read this blog.
All of these tips can help you to calm anxiety, destress and slow down negative self-talk, try some of them and notice how they shift your energy. You can use them regularly in your daily life, as relaxation exercises for anxiety, to shift your energy if you’re feeling like you’re in a bit of a funk, or when you need a little boost of positive feelings. You don’t need to take long out of your busy life at all. Something that’s also useful to do is reflect on the difference in how you feel before and after. Make a mental note of this and appreciate the difference!
You can also use these tips for daily calm and your overall health and wellbeing, even if you’re not feeling stressed out. That is the perfect time to start building more positive habits into your life! All of these methods can be used regularly to help maintain a sense of wellbeing in your daily life. If you try to do at least one of these things every day, you will notice a difference in how you’re feeling overall.
In a world that constantly demands our attention and energy; self-care and looking after your wellbeing can feel like yet another thing to think about. However, it is necessary to look after yourself and there are so many benefits. The stresses of work, family, and life are challenges we all face, but they don't have to define us. By incorporating these simple yet effective techniques into your daily routine, you can take control of your energy. The tools I’ve shared are always available to you, and you can do them at any time. You don’t even have to spend long doing them!
So, the next time you're feeling stressed or simply seeking a moment of calm, turn to these practices.
Shift your energy, be more present, and nurture your wellbeing.
Free guided meditation for busy minds
This free, 18 minute guided meditation is designed to support support you to slow down, release stress and let go of the things holding you back. Listen to this every day to create positive change at the root and give yourself a boost for the day.
If you found this blog useful and are interested in learning more about 1:1 coaching support, you can find some more information on my 3 month 1:1 holistic life coaching programme page.