We live in a stressful world. Many of us are university students while also juggling work, family, children, and whatever else life throws at us. Everyone experiences bouts of circumstantial stress and anxiety, while others deal with chronic stress or generalized anxiety disorder. Whichever category you fall into, everyone sometimes finds themselves in situations where they need to calm themselves down quickly.
Here are some tips to deal with stress and anxiety fast, whether you’re trying to keep your cool with a screaming child or calm your nerves before an exam.
Box Breathing
Box breathing is my favourite calming tool, and a technique used by the Navy SEALS!
Begin by taking a deep breath in for 4 counts. Hold that breath for 4 counts. Breath out for 4 counts. Hold for 4 counts again before taking another deep breath in. Repeat this as many times as you like. Personally, I usually find by the fifth cycle of box breathing I’m already feeling much better.
Remember—when doing box breathing, or any breathing technique, it’s important to make sure to breathe into your belly, not your chest. You can place a hand on your stomach and feel it expanding and contracting while breathing to help you.
4-7-8 Breathing
This breathing technique is similar to box breathing, but slightly more advanced (and perhaps more difficult to remember in a time of panic).
You begin by breathing in for 4 counts, holding it for 7 counts, and breathing out for 8 counts. Repeat as many times as you would like. Again, ensuring you are breathing into your belly.
5-4-3-2-1 Grounding
This technique involves using all of your senses to bring you back to the present—otherwise known as grounding.
Close your eyes and take a few deep belly breaths. When you open your eyes, look around and name five things you can see, four things you can hear, three things you can hear, two things you can smell, and one thing you can taste. It’s preferable to name the things out loud, but saying it in your head works too if you’re in public!
Hold Something and Focus On It
Pick up a small object. Hold it in your hands. Turn it over, feel the rough edges, the smooth surface. Focus all your attention on this object. Describe the object in extensive detail (either aloud or in your head). Try to find a name for the exact colour (is it sky blue or ocean blue?), notice every pattern or imperfection, or try to estimate how many centimeters long it is.
Some people like to choose “comfort objects” to have in their home for this purpose, such as gems, a fidget toy, or a stuffed animal. Others like to attach the object to a keychain or keep something in their pocket so they can utilize this technique on the go. If you don’t have a specific item at the ready, any object that’s nearby will work. I’ve personally done this technique with my cell phone, a water bottle, my keys, or even my debit card.
Again, the point to this exercise is to bring your mind away from the intense emotions and back to the present moment.
Move Your Body
When dealing with stress or anxiety, some people may have a hard time doing any of the above exercises because they feel that they are bursting with nervous energy. If this is you, try taking a brisk walk, stretching, or doing some jumping jacks first. Sometimes, simply getting up and moving to a different location, stepping outside, or doing a small task (pouring a glass of water, grabbing a snack, opening the curtains) can be helpful.
It’s important to note that these are not long-term solutions. If you’re feeling as though your levels of stress and anxiety are interfering with your life, it might be time to speak to your doctor or a mental health professional.
