How to Calm Down in the Moment, 2 Minutes Or Less

Feeling underwhelmed was so foreign to me that I had to create my own inner turmoil to feel like myself again.

I used to be a high-stressed person to the point where if I wasn’t stressed out about something, I’d find something to worry about.  Crazy, right?!  Why would anyone do this to themselves?!

I identified with this ‘high stress’ personality because it was the only way I knew how to live.  I was addicted to the rush and the fight or flight response that was triggered within me.  It was my identity, and I continued to feed into it time and time again.

Long story short: living this way caused me a lot of problems over the years, and I’m glad it’s not my identity anymore.  When I finally realized that I was inflicting unnecessary angst on myself, I decided to change my mindset and reverse my ‘high-stress’ mentality.

So, here is my go-to method of reducing stress, anxiety, worry, etc. in two minutes or less:

It’s simple, it’s fast, and it works. To start, I find It’s best to momentarily remove yourself from whatever environment you’re in (i.e. step away from your desk and go outside for a few minutes or find a quiet place).  Then try these six easy steps:

1. Close your eyes
   • Sometimes we just need to shut off from the world. We all have that instinctive “fight-or-flight” within us, and I know that when I’m stressed out, I want to bounce from whatever I’m doing ASAP.  I’ve noticed that closing my eyes helps me to feel like I’ve escaped from the physical world.
2. Take 3 long, deep breaths
   • Breathing helps to calm you down both physically and mentally by slowing down your heart rate and focusing your mind away from the stressful situation.
   • Here’s an easy breathing technique that works well: inhale for 4 counts, and then hold your breath for 4 counts, exhale for 4 counts, and then hold your breath again for 4 counts. Repeat this three times.
   • As you do this exercise, you will become aware of your breathing, start to ground yourself, and begin to relax and focus on the present moment.  The natural process of breathing is very calming and can dispel your anxiety, making you feel more relaxed and less stressed.
3. Affirm to yourself a positive thought about the situation or yourself in the present moment
   • Examples include: “I love and enjoy my job,” “I am good enough and I know my worth,” and “I am happy and calm.” Slowly repeat this affirmation aloud to yourself.  Say it at least 15 times.
4. Think of your “happy place” or a person or memory that makes you smile
   • I always tend to think back to a ridiculously hilarious situation with my friends. I literally start smiling or even laughing out loud. 
   • Smiling is contagious and tends to cause a domino effect within the body.  When you physically smile, your body relaxes, and your mind can’t help but switch to a happy mindset.
5. Open your eyes and continue to repeat the affirmation again
   • Looking around the room while you repeat the affirmation allows you to become aware of the space around you and merge your conscious (your reality of feeling stressed) and subconscious mind (you trying to calm yourself down). Say it at least 10 times.
6. Take one final deep, slow breath

This sequence may not solve all of your problems, but I can assure you that it will calm you down within the stressful or overwhelming moment. 

A lot of our stress stems from living in the future, but if you can bring yourself back to living in the present, moment by moment, you’ve already solved 90% of whatever situation or problem is stressing you out.  

Just remember you can accomplish anything with a calm, focused, and positive mindset.