If You Know How to Self-Regulate, You Can Calm Yourself Down Much More Easily<\/h2>\n
When someone says they know how to self-regulate their emotions, they\u2019re really referring to their ability to self-regulate their nervous system. When you\u2019re not feeling calm, or you\u2019re generally feeling anxious or on-edge, most likely your nervous system is dysregulated<\/a>.<\/p>\n People often learn how to self-regulate by going to therapy. Psychologists, therapists and counselors often have great tips for how to self-soothe, calm yourself down, and self-regulate your nervous system.<\/p>\n However, it\u2019s possible to learn how to self-regulate and calm yourself down, without the help of a professional. Sometimes, all you need to do is understand which metaphorical tools you need to keep in your metaphorical toolbox.<\/p>\n For example, if singing karaoke seems to almost instantly calm you down and singing out loud helps regulate your nervous system, you\u2019d want to keep a mental note of this. Karaoke would be in your metaphorical toolbox \u2013 the one you open when you need to calm yourself down quickly.<\/p>\n Other self-soothing tools in your toolbox might include breathing exercises that work for you, a favorite walk or trail, a weighted blanket, or a friend you like to call when you feel stressed.<\/p>\n Below are 5 more detailed examples of ways you can calm yourself down quickly.<\/p>\n Never underestimate the power of deep breathing. Taking a few minutes to breathe deeply with intent will help calm your nervous system very quickly. Many people find that certain breathing exercises help them feel calmer almost instantly.<\/p>\n Check out this list of breathing exercises<\/a> that help calm you down almost instantly. Try all of them, and see which one works best for you.<\/p>\n Focused, deep breathing for even just 5 minutes can help you calm yourself down very efficiently.<\/p>\n Many people swear by the fact that they can calm themselves down by talking themselves down. Talking yourself down involves challenging negative thoughts either verbally or in writing.<\/p>\n For example, imagine you don\u2019t feel calm one evening because your boss sent you an email where they sounded angry, and you\u2019re worried about your job. You could write down the negative thought that\u2019s giving you anxiety, such as, I\u2019m worried that I messed up, and now I might lose my job.<\/em><\/p>\n Then, cross that out, and directly underneath, write a positive statement that challenges the negative thought. In this case, you might write, My boss is aware of all that I bring to the table. Even if my boss is upset, I can smooth it over.<\/em><\/p>\n Read that positive statement out loud to yourself several times. This works because negative, intrusive thoughts that are making you feel agitated need to be acknowledged and challenged. Many people instantly feel calmer once they acknowledge their negative thought, and put a positive spin on it.<\/p>\n Sometimes, to calm yourself down, all you really need to do is release nervous energy by getting up and moving. Exercise or going for a walk can help rid your body of nervous energy.<\/p>\n This will work even better if you can go for a walk somewhere scenic where you feel immersed in nature, because spending time outdoors in nature is good for your mental health.<\/p>\n If you get your body moving, breathe in fresh air, and take in the view of trees, ocean, mountains or greenery, you\u2019ll feel calmer.<\/p>\n A tight, 10 second hug can work wonders to calm yourself down. Hug yourself tightly, or get a tight hug from a loved one.<\/p>\n Why does this work? A tight hug activates the parasympathetic nervous system. This is the system that\u2019s responsible for relaxing you. Physical touch and hugs help calm the nervous system, and they also release the feel-good hormone oxytocin<\/a>, which is an anxiety-reducing, mood-boosting hormone.<\/p>\n A quick, 5 minute guided meditation on YouTube could help you calm down very quickly. Meditation helps calm both the body and mind.<\/p>\n Guided meditations often also involve breathing exercises and music therapy for additional stress relief.<\/p>\n Try a few different guided meditations on YouTube. If you find one you really like that legitimately helps you calm down, save it and use it as your go-to whenever you\u2019re feeling anxious, stressed, agitated, angry or nervous.<\/p>\n1. Try Focused Breathing Exercises<\/h2>\n
2. Challenge Negative Thoughts<\/h2>\n
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<\/figure>\n3. Go for a Walk<\/h2>\n
4. Give Yourself a Tight Hug<\/h2>\n
5. Try a Guided Meditation<\/h2>\n