How to Calm Down Fast

Before you blow up and say or do something you’ll regret, try some of these steps to douse the fire.


Up next in How to Improve Your Communication Skills (68 videos)

Whether you're dealing with friends, family, a lover, or co-workers, you'll benefit from the communication skills taught in this Howcast video series. Among the advice included: how to tell someone off; how to deliver an ultimatum; how to complain; how to solve creative differences; how to give a compliment; how to take criticism; how to apologize; how to read social cues; how to learn to say no; and much more.


You Will Need

  • A dark room
  • Music
  • A mantra
  • Professional help (optional)


  1. Step 1

    Separate and chill

    Take time alone, find a dark room, plug your ears, and sit still until calm returns.

  2. Step 2

    Relax your body

    Relax each part of your body in succession, blanking-out negative thoughts.

  3. Step 3

    Cry and recover

    Cry. Studies show crying can energize the immune system and reduce stress quickly.

  4. If eruptions continue to interfere with your happiness, find professional help to anticipate meltdowns and plan alternative behavior.

  5. Step 4


    Walk to burn off energy and meditate on peaceful things. Doctors believe in "self-talk" and affirmations that reinforce the uselessness of anger.

  6. Step 5

    Dance to music

    Dance to your favorite music. Distracting your toxic impulses with external stimuli buys you temporary relief.

  7. Step 6


    Inhale deeply through the nose, counting to five and, pursing your lips, push the air out long and slowly for a count of 10.

  8. Step 7

    Say a mantra

    Chant a mantra to yourself during intense situations. When mumbled or chanted internally, your secret word is a reminder to calm down.

  9. Incorporate a healthy lifestyle and combine a low-stimulus environment with relaxation, exercise, and time with friends.

  10. Step 8

    Consider alternative choices

    Reframe your take on events, considering how others feel and contemplating better responses than agitation.

  11. Did you know? As many as 10 percent of healthy people have anxiety attacks each year.