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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.


  • Step 1: Separate and chill Take time alone, find a dark room, plug your ears, and sit still until calm returns.
  • Step 2: Relax your body Relax each part of your body in succession, blanking-out negative thoughts.
  • Step 3: Cry and recover Cry. Studies show crying can energize the immune system and reduce stress quickly.
  • TIP: If eruptions continue to interfere with your happiness, find professional help to anticipate meltdowns and plan alternative behavior.
  • Step 4: Walk Walk to burn off energy and meditate on peaceful things. Doctors believe in "self-talk" and affirmations that reinforce the uselessness of anger.
  • Step 5: Dance to music Dance to your favorite music. Distracting your toxic impulses with external stimuli buys you temporary relief.
  • Step 6: Breathe Inhale deeply through the nose, counting to five and, pursing your lips, push the air out long and slowly for a count of 10.
  • 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.
  • TIP: Incorporate a healthy lifestyle and combine a low-stimulus environment with relaxation, exercise, and time with friends.
  • Step 8: Consider alternative choices Reframe your take on events, considering how others feel and contemplating better responses than agitation.
  • FACT: Did you know? As many as 10 percent of healthy people have anxiety attacks each year.

You Will Need

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

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