What can I do right now?
“I need to calm down”
I need to calm down? Your heart is racing, your body is tense or your thoughts are flying.
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Your heart is racing, your body is tense or your thoughts are flying.
Try one of these now
- Slow breathing — (2–5 min · Moderate evidence)
- The double-inhale sigh — (1–5 min · Emerging evidence)
- 5-4-3-2-1 grounding — (2–5 min · Practical evidence)
- STOP: a one-minute pause — (1 min · Practical evidence)
Why this can help
Slow breathing with a longer out-breath, and bringing attention back to your senses, are two of the most direct ways to help your body stand down.
When it is more than a rough moment
If you are having panic attacks often, or chest pain, fainting or trouble breathing, seek medical help — these need to be checked properly.
Understand it better
- The stress response in your body and mind — Racing heart, tight shoulders, a narrowed mind — what is happening and why. (7 min · Beginner)
- Slow breathing — Breathing slowly, with a longer out-breath, is one of the few direct levers you have on your nervous system. (5 min · Beginner)
- Grounding — Bringing your attention back to the room when your mind has run somewhere else. (5 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.