how to calm down when stressed | 18 ways to calm down and make a good result

It goes without saying that starting and growing a business is a stressful task. At each stage of the game, you will face new challenges. You don't want to burn bridges by saying or doing something that you regret when you get frustrated, or worse, wear yourself out completely.

So what steps can you take to stay calm? Read on for 18 tips to calm down when you're stressed.

  

     1. Breathe deeply

All you need are a few simple steps. Harvard Medical School recommends choosing a place where you feel relaxed and can clear your mind. Try a deep breath: breathe in slowly through your nose, allowing your chest and lower abdomen to rise as you fill your lungs.

Let your abdomen fully expand. Now breathe out slowly through your mouth (or nose, if that seems more natural to you)

2. laugh

According to the Mayo Clinic, laughing and humorous in things is so beneficial that it can ease physical pain, strengthen your immune system, help you make connections with other people, and deal with anxiety and depression

  3. Receive a massage

A 2005 University of Miami study noted that levels of cortisol (the chemical the body produces when you are in a stressful or frightening situation) decrease after the massage therapy. 

 4. Do a mental scan of your body

Andy Puddicombe, co-founder of the Headspace meditation app, told Entrepreneur that if you're stressed you should close your eyes and for a 30-second mental scan of your body, from the top of your head to your feet. "By shifting the focus to your physical senses, you get out of your the thinking mind, which immediately has a calming effect," he said.

 5. Show gratitude

Consider keeping a gratitude journal so you can have something concrete to refer to when anxiety starts to get you down. A study at the University of California, San Diego found that people who were thankful had healthier hearts. "They showed a better well-being, a less depressed mood, less fatigue, and they slept better," study author Paul J. Mills told Today. "When I'm more grateful, I feel more connected to myself and my environment. That's the opposite of what stress does."

6. Sing

Try it, even if you are not a singing bird, the benefits will surprise you. A 2014 study in Japan on the health of older people found that after a group of older people sang, their stress levels decreased and their moods improved, even if they weren't fans of singing.

7. The nose knows

Some scents are commonly used to combat stress. In particular, lavender, lemon, and jasmine are known to help alleviate anxiety and tension. Lavender oil is sometimes used to treat headaches.

8. Count to 10

The Anxiety and Depression Association of America recommends slowly counting to 10 or 20 to focus your mind on something other than what is stressing you out.

9. Get some rest

If you're feeling stressed during the day, consider taking a nap or going home a little earlier to go to bed earlier in the day. the American psychological association, "When we don't get enough or good sleep, our bodies don't get all the benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even its impact on memory, judgment, and mood. "
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10. Drink water

 The Anxiety and Depression Association of America notes that coffee and alcohol can dehydrate you and make you feel irritable, shaky, or stressed, which can even trigger panic attacks. Instead, turn to H2O to stay hydrated.

 

11. Warm your hands

During truly distressing situations, blood flow is directed to the largest muscles in the body, leaving the extremities cold. But when the blood returns to your hands and feet it is a sign that the danger, perceived or not, has passed. "Even the simple visualization of warm hands may be enough to help quench the fight or flight reaction," Marsha Lucas told him.

 12. Chewing gum

 A study from Australia found that chewing gum is associated with less anxiety and stress, higher alertness levels, and better focus.

13. Give or receive a hug

A 2015 study from Carnegie Mellon University found that hugs actually make people less susceptible to colds and generally lessen feelings of anxiety.

14. Eat something with antioxidants

According to Harvard Medical School, foods high in antioxidants, such as beans, apples, plums, berries, nuts, broccoli, and artichokes can help alleviate feelings of stress and anxiety.

15. Talk

The American Psychological Association advises that one of the key ways you can calm down if you're stressed is to talk about it. "When you share your concerns or feelings with someone else, you relieve stress. But it is important that the person you are talking to is someone you trust and feel they can understand and validate you."

16. Exercise

The Mayo Clinic notes that exercise aids in the production of endorphins, which can reduce symptoms of anxiety and depression, as well as improve sleep.

17. Turn off your phone

Larry Rosen, a professor of psychology at California State University wrote in Harvard Business Review about a study he did on sleep and anxiety. "Students who were most anxious to be separated from their phones used their devices more during a normal day and woke up to check their messages more often at night," he said. "The last two results (more daily smartphone use and more nighttime awakenings) led directly to sleep problems."

18. Take a hot bath

This technique not only helps humans calm down but also greatly benefits our fellow primates. A recent study of Japanese macaques - those monkeys with gray hair and red faces that live in snowy climates and are often photographed enjoying hot springs - found that those baths are not just for warming up. They also reduce the creation of a stress hormone in monkeys.