20 Ways to Calm Down and Reduce Worry

Discover 20 simple, effective ways to calm your mind and reduce worry, empowering yourself to embrace peace and balance in your everyday life.

Alyana Aguja
December 13, 2024
5 min read

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Worry and stress come with life, but learning about them and transforming your way of being is possible. From mindfulness and deep breathing to laughter and gratitude, there are many tools to calm the mind, balance, and restore energy. By exploring these practical strategies, you can take charge of your emotions, reduce anxiety, and create a life filled with more peace and clarity.

1. Deep Breathing

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Take slow, deep breaths into your nose for a few counts, hold your breath for a few seconds, and exhale through your mouth. Deep breathing slows the heart rate and tells your brain to relax. It is a simple, portable technique for a crowded train or quiet room.

2. Progressive Muscle Relaxation (PMR)

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Start by tensing and relaxing each group of muscles from your toes to your head. This exercise loosens up all the physical tension that occurs when you worry. As you continue to use PMR, you learn to sense what your body feels like in the presence of stressors.

3. Physical Exercise

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Exercise releases endorphins, feel-good chemicals in the body. A brisk walk, yoga session, or living room dance party might help you let go of your worries and get into your body. Regular physical activity can also improve sleep and mood.

4. Practicing Guided Imagery

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Close your eyes and imagine a calm, peaceful place, like a beach or a forest. Engage all your senses: visualize the colors, feel the textures, and hear the sounds. This mental escape can reduce stress and anchor you to the present moment.

5. Journaling Your Thoughts

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Write down your worries to clear your mental clutter. Journaling helps you recognize patterns and lets you analyze your thoughts more objectively. Sometimes, seeing your concerns on paper can make them feel less overwhelming.

6. Practicing Gratitude

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Change your focus by naming three things for which you are grateful. Gratitude works very well to combat anxiety because it helps you focus on the positive rather than the fear of what is happening. Over time, this will change your brain to be a more positive thinker.

7. Practicing the 5-4-3-2-1 Grounding Technique

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Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps you enter the moment and interrupt negative thoughts, and it’s very effective in acute stress situations.

8. Listening to Calming Music

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Make a soothing playlist for yourself, whether classical, lo-fi beats, or just nature sounds. It impacts the brain’s emotional levels, calming a hectic mind immediately. Practice making it a part of your winding down daily routine.

9. Having a Warm Bath or Shower

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Warm water relaxes your muscles and promotes feelings of calmness. Add soothing elements like Epsom salts, essential oils, or dim lighting for an enhanced experience. This ritual signals your brain that it’s time to let go of stress.

10. Connecting with Nature

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Step outside for fresh air, even if it’s just around the block. Nature can calm you down, lowering cortisol and boosting your mood. Take a minute to look at the trees, clouds, or grass beneath your feet.

11. Laughing It Out

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See a funny video or reminisce about an amusing memory. Endorphins are released, and physical tension decreases as laughter increases. A few minutes of humor can keep you lighter.

12. Cutting Down on Caffeine and Sugar

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Caffeine and sugar can intensify anxiety and even increase your heart rate. Replace such drinks with soothing ones like herbal tea or warm water with lemon. Maintaining a balanced diet will help stabilize your mood.

13. Practicing Mindfulness Meditation

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Spend 5-10 minutes on your breath or a chosen mantra. Mindfulness conditions the brain to be present and not to wander into the past or future. Headspace or Calm are good apps that can guide you if you are new to the practice.

14. Organizing Your Space

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Clutter can be linked to a cluttered mind. Spending 10 minutes tidying your surroundings can create a much more peaceful environment. A clean space can lead to a clearer mind and control.

15. Establishing Boundaries with Worry Time

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Reserve one time to worry about your issues—say 15 minutes at the end of the day. This is sufficient time, knowing you have your “worry slot.” End the time, and let your mind be on a positive thought stream.

16. Talking to Someone You Trust

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Sometimes, sharing your concerns with a friend, family member, or therapist can relieve stress. Sometimes, talking aloud clarifies things and gives you new ideas. A supportive listener can remind you that you are not alone.

17. Focusing on What You Can Control

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Worry usually comes from dwelling on things outside of your control. Write down what you can do and do it in small, actionable steps. Channeling your energy into what’s within your control empowers you to feel less helpless.

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Constant exposure to negative news can amplify feelings of worry. Set specific times to check updates or take a complete break if needed. Instead, use that time to engage in activities that uplift your mood.

19. Trying Aromatherapy

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The smells of lavender, chamomile, and eucalyptus are known to have calming effects. Use them in a diffuser, on your wrists, or even candles. Aromatherapy can create a soothing atmosphere and calm an anxious mind.

20. Focusing on Your Sleep Hygiene

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A good night’s rest is essential for mental well-being. Create a soothing bedtime routine—avoid screens before bed, use dim lighting, and consider reading a book. Quality sleep reduces the intensity of worries and helps you manage stress better.