Calming Techniques for High-Stress Situations

Stress is part of our daily lives, whether from work, caring for children, or dealing with traffic.

There can also be long-term stressors, such as chronic illness or traumatic stress, that can result in severe anxiety or post-traumatic stress disorder. Stress can also negatively impact our physical and mental health. This is why managing stress effectively is crucial for everyone. 

‍What Happens During High Stress

When we are stressed, our body’s sympathetic nervous system kicks in, flooding our bodies with hormones. This stress response is a survival mechanism our bodies do to keep us safe. It is often called the “fight or flight response,” where our bodies prepare to run away or defend ourselves from a threat.

We can also experience the “freeze” response, which stops us in our tracks to protect us from danger, or the “fawn” response, in which we try to appease others to protect ourselves. When the body’s protective system goes into effect, this can manifest as physical signs, such as a racing heart, shallow breathing, and muscle tension. Stress is also psychological, and can show up as racing thoughts, tunnel vision, or difficulty focusing. 

Why Quick Techniques Work

The stress management strategies outlined in this article are evidence-based and effective, and have been shown to work by activating the parasympathetic nervous system. By doing so, this helps interrupt the stress cycle and complete it in a healthy way. Many of these work by using the body to help calm the mind, as the mind and body communicate both ways. When our bodies sense that we are safe, this helps our brains relax.

Using techniques to cope with stress doesn't mean you're weak—it means you're managing well. Remember, we have more control over our stress response than we often think. There are many quick, calm-down techniques as well as lifestyle practices that can and do help people effectively manage stress. Calming yourself is a skill you can develop, and it’s recommended to create a practice schedule to build those skills and ensure maximum benefit.

Note: Some individuals may have contraindications to certain techniques; for example, if you have respiratory issues, try breathing techniques with caution or avoid them. These exercises are offered for educational purposes only, and consultation with your healthcare provider is advised for people with chronic medical concerns. 

Breathing Techniques for Immediate Relief

Breathing techniques are the best go-to for immediate stress relief, as the breath is a powerful tool. When our bodies breathe slowly and deeply, this essentially tells our minds that the coast is clear and we can relax. 

Box Breathing (4-4-4-4)

The box breathing technique is a simple, effective method to use in times of stress, such as before a presentation, during a meeting, or during a disagreement.

This can be done anytime, anywhere, with your eyes open or closed. It works by combining the benefits of lengthening the inhale and exhale, allowing proper oxygen absorption and carbon dioxide release, which can help reduce anxiety, manage stress, and improve mood. To try this technique, imagine a box with four sides. Breathe in for 4 seconds, hold the breath for 4 seconds, slowly release the breath for 4 seconds, and pause for 4 seconds.

4-7-8 Breathing

Dr. Andrew Weil is known for creating this technique, which has its origins in yoga practices, specifically the pranayama breathing exercise for relaxation. This technique is best for times of high anxiety or for falling asleep, as it is very calming. As with all these exercises, practice is crucial for learning the technique to use in times of crisis. 

• Step 1: Get comfortable and relaxed in a quiet space.  Find a comfortable spot where you can sit quietly without being disturbed.
• Step 2: Place your tongue on the roof of your mouth so that it presses against your top teeth. 
• Step 3: Breathe out all of the air in your lungs, and try to exhale so the air goes around your tongue. 
• Step 4: Inhale through your nose for 4 seconds with your mouth closed. 
• Step 5: Hold your breath for 7 seconds. 
• Step 6: Exhale your breath through your mouth slowly for 8 seconds, and try to make a “whoosh" sound as you exhale.
• Step 7: Do this three more times, for a total of four cycles. It’s best to do four cycles at a time for about the first month of practicing, and no more than eight cycles total. 

Physiological Sigh

Stanford researchers studied several breathing techniques and found that the cyclic sighing technique was most effective for reducing stress, lowering heart rate, and improving mood.

This technique may need to be adapted for use in a public setting, where it could be a distraction to others, such as in a meeting. This technique has been shown to provide some benefit after taking a few breaths in this way and can be done for 5 minutes for relief, as a preventive exercise, or for high-stress situations.

To do this technique, start by taking a normal breath in through your nose. After you’ve filled your lungs comfortably, take another, deeper breath of air so that your lungs expand to their maximum capacity. After that, slowly release the air through your mouth until your lungs are empty. 

Other Calming Breathing Methods

There are a few other breathing methods that have also been shown to be effective anxiety-calming methods. It’s good to try a variety of methods to identify which ones work best for you. Once you have some familiarity with the various techniques, it becomes much easier to know which one is right for what you need in the moment, whether it's a preventive wellness practice or a strategy for times of intense stress. 

• Belly breathing/diaphragmatic breathing: Put one hand on your upper chest and one on your belly. Take slow, deep breaths, with only the hand on your belly moving. 
• Alternate nostril breathing: Start by covering your right nostril. Then, take a slow, deep breath in through the left nostril. Cover your left nostril and breathe out through your right. Then, take a breath through your right nostril, and repeat this process of “passing” your breath from one side to the other.
• Pursed lip breathing: Slowly inhale through your nose, purse your lips together so that very little air can get out at a time, and release the air slowly. 

Grounding Techniques to Anchor Yourself

Some of the most effective calming techniques for stress include grounding exercises that help us stay present and focused in the current moment. These are especially helpful for people who tend to worry about the future or have difficulty avoiding thoughts of upsetting memories. 

5-4-3-2-1 Sensory Method

The 5-4-3-2-1 technique has been shown to activate the parasympathetic nervous system, which contributes to feelings of calmness, by utilizing the five senses. Try using this technique with some favorite items, like a scented candle or calming nature sounds. To do this technique, name the following things, while also taking slow, deep breaths:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Physical Grounding

This draws on some of the sensory methods above but uses more movement and activity. These can help to shift your focus from emotions and thoughts to your body. Here are just a few ideas for activities:

• Walking barefoot on carpet or grass 
• Holding ice or running your hands under cold water
• Tensing and relaxing the muscles in your body, starting with those in your head and shoulders, working slowly down to your feet
• Using tactile objects, such as fidget toys, stress balls, or textured items
• Movement such as walking or yoga
• Do some light stretching
• Squeeze a pillow or stuffed animal
• Drinking a warm, comforting beverage, such as tea or hot chocolate

Mental Grounding

Mental grounding is a way to use your thoughts as a distraction when it is difficult to keep yourself from negative, unhelpful thoughts, such as when you are worried or stressed. This can include some of the following:

• Counting or doing math problems
• Naming as many things as you can in one category, such as colors, animals, or cities
• Describing your surroundings in detail
• Reciting something you’ve memorized, such as a poem, verse, or song

Takeaway

In this article, we covered several strategies that help people calm down in stressful situations. Different techniques work for different people and situations, and remember, practice makes them more effective over time. Recovery from stress and anxiety is possible. Professional support is available and effective. Treatment can include talk therapy, medications, peer support, and lifestyle changes. 

If you or your loved one is looking for mental healthcare or crisis support and prevention, reach out to us at Willow Health today. We offer same-day or next-day appointments with both a psychotherapist and a psychiatric medication clinician, who can assess your needs and identify a plan for individualized care. 

Disclaimer

This article is provided for educational purposes only and is not to be considered medical advice or mental health treatment. The information contained herein is not a substitute for seeking professional medical advice for health concerns. Use of the techniques and practices outlined in this article is to be done cautiously and at one’s own risk, and the author/publisher is not liable for any outcomes a reader may experience. The author/publisher is not liable for any information contained within linked external websites. If you are experiencing a life-threatening emergency, please call 911 or the Suicide and Crisis Lifeline at 988.

Sources

Brief structured respiration practices enhance mood and reduce physiological arousal - PubMed 

Deep breathing exercise at work: Potential applications and impact 

Breathing Exercises: Three To Try | 4-7-8 Breath | Andrew Weil, M.D. 

 Why Zebras Don't Get Ulcers 

Fawning by Dr. Ingrid Clayton: 9798217045327 | PenguinRandomHouse.com: Books 

Brief structured respiration practices enhance mood and reduce physiological arousal - ScienceDirect