Everyone copes with stress in their own way. Some people go for a run, others curl up with a good book.
But what happens when stress feels overwhelming? At times it can take over, making it hard to focus, sleep, or enjoy things you usually like. That can be exhausting and leave you feeling low.
Stress doesn’t have to control you. You can find ways to relax even when it feels like too much.
Here are six ways to calm down when stress becomes overwhelming.
Engage in relaxing activities
Give yourself a break and do something that helps you unwind. That could be reading, writing, or enjoying a nice meal. There are also activities meant specifically for relaxation, like visiting a spa or getting a massage. Different types of massage offer different benefits—for example, a Swedish massage can boost mood by encouraging the release of serotonin and dopamine.
Write out your stressors
Take a moment to list what’s stressing you out. You don’t need a strict order, but some people find it helpful to rank items from most to least stressful. Seeing your stressors on paper can make them feel more manageable. From there, you can find practical steps to reduce each worry. Some will be easier to fix than you expected; for tougher ones, you can create a plan and tackle them one at a time.
Focus on your breathing
Your breath is a simple, powerful tool for calming down. Focusing on breathing can lower stress and anxiety and help you feel more in control. When you’re overwhelmed, try slow, deep breaths through your nose. You can count to four as you inhale, hold for four, then count to four as you exhale. This slows and evens your breathing, which can be very soothing. With practice, this method becomes a reliable way to handle strong emotions.
Exercise regularly
Exercise helps your body and mind. Even a short walk around the block can boost your well-being. Physical activity releases endorphins that lift your mood and give you a sense of accomplishment. While intense workouts are great sometimes, regular low-intensity exercise like walking can be especially helpful for long-term mental and physical health.
Talk to someone
Talking with a friend, family member, or therapist can be incredibly comforting. Reaching out may feel hard when you’re stressed, but keeping everything inside can make things worse. Remember that people who care about you usually want to help and support you.
Get enough sleep
Sleep is vital for managing stress, yet many people have irregular sleep patterns. Stress can make it harder to fall asleep, but aiming for around seven hours a night and keeping a consistent routine can help. A steady bedtime routine signals your body that it’s time to rest and improves sleep quality. If stress keeps you awake, try calming techniques before bed to relax your mind and body.
Conclusion
Everyone feels stressed sometimes, but learning to manage it can keep it from getting out of hand. These tips can help you take control and cope in healthier ways. Be kind to yourself—stressors may not disappear overnight, but you can build resilience and find what works best for you.