How to get your thoughts and feelings in order: 6 techniques to calm down quickly

1. Deep breathing

Qigong is not only the least traumatic gymnastics, but also one of the most successful techniques for overcoming stress. Shallow squats are accompanied by swinging arms and special breathing. The technique is easy to master without preparation at any age and after the first lessons you can feel how your physical and emotional state improves.

Eighteen basic exercises help control your breathing and pause your internal dialogue. If you exercise once or twice a week, then in a stressful situation it will be enough to restore the breathing rhythm and imagine how you are doing the exercise in order to quickly come to your senses and tune in to the working atmosphere.

2. Autogenic training

Autogenic training refers to a specific sequence of exercises with an increased focus on sensations.

First you need to realize the heaviness of your own body, and then imagine how heat is spreading through it - this contributes to in-depth relaxation of the muscles and causes blood flow.

Autogenic training can be done while sitting in a comfortable position or lying down. It helps to completely relax, relieve physical and psychological stress, and is also able to get rid of various cardiovascular and psychosomatic diseases caused by stress.

3. Inner silence

Straighten your back, close your eyes, relax, and focus on inhaling and exhaling. The disordered flow of thoughts will gradually stop. Within 10-15 minutes you will be able to continue your work with renewed vigor, recharged with energy.

Meditation is not magic or religion. Its purpose is to calm the mind and restore peace of mind. You can always download special relaxation instructions or guided meditations and listen to them at the right time.

4. Sound of music

Your favorite music helps you relax and get distracted from unpleasant thoughts. Find a life-affirming song or joyful melody that reminds you of the good and soothes you. Sing along or stomp to the beat.

5. Words of support

Sometimes you want to hear words of support, but a loved one is not available or he himself faced difficulties. Save some inspirational quotes or books that will cheer you up, such as Neil Donald Walsh's Healthy and Whole Life.

The words that one must live here and now, enjoy every day, be tolerant of each other and feel grateful for such trifles as a delicious breakfast or hot water (someone does not have it!) Are full of life wisdom. Deep down, we even agree with them, but we often forget about them.

6. Calm, only calm

Do not give up on the well-known "Count to 10" rule. Is resentment boiling in you? Don't answer right away, wait a few hours. During this time, you will have time to find the very necessary words, or you will not need to answer.

Don't beat yourself up for failure. Try to analyze the mistakes as an outside observer, as if it was not you, but someone else who was in the stressful situation. This will help you avoid unnecessary emotions. Draw your own conclusions and promise to do it differently next time. Resentment against yourself takes away strength and does not allow you to move forward.