Two psychology tricks to calm down (instantly)
Don’t get fooled by simplicity. These techniques are really simple but are designed to help those who suffer from anxiety calm themselves down.
So they’re really powerful.
We can use them whenever we are stressed, when we are slipping into overthinking or daydreaming, and of course, when we are feeling anxious.
The 5–4–3–2–1 Grounding Technique
Start by looking around and naming five things you can see.
It could be people passing by, signs on walls, trees, and the sky. You know, whatever catches your eye. Observe these ordinary things as if you’ve never seen them before.
Next, touch four things near you — a phone, keys, clothes, or a plate.
Notice how it feels. Notice the weight.
Listen for three sounds. Your breathing. Voices in the distance. The hum of a room or birds outside.
Now, notice two smells — coffee, perfume, rain on concrete… paper or fabric, even the faint, sweet smell of toxic pollution.
Finally, focus on one taste — It could be something you’ve consumed like coffee, a meal, or a snack.
Why does it work?
When you force the brain to categorize all sorts of objects, it shifts the activity from the amygdala to the logical brain.
The 10-Second Breathing
When you notice yourself getting upset, Inhale slowly through your nose while counting to ten, then exhale just as slowly.
That’s it.
Repeat this process as often as needed till you feel better.
Why does it work?
When you get anxious, you're in a "fight or flight" mode. Your breathing becomes shallow, which sends the message that you are in physical danger.
But when you slowly inhale and exhale, it will stimulate the vagus nerve, which will command your heart rate to slow down.
Now, I’d recommend doing these exercises every day, especially when you’re calm.
That way, when you're upset, you'll be able to quickly do the exercises and feel better.