Coping with stress is often very hard to do, especially when it impacts our mental and/or physical health. It might manifest itself into our ability to concentrate on school or work, it might cause cramping or abdominal pain, and it could even impact our energy levels. After a stressful event, interaction, or situation during the day, you might find it harder to wind down or focus on the rest of your day’s tasks. Below are a few tips and techniques for calming down after a tough day.
Six Ways to Calm Down After a Tough Day
Focus on your breathing
Focusing your attention on inhaling and exhaling can make a huge impact on your stress levels, especially the ways in which we view our active stress. Simply noticing your stress state and pausing to take some intentional deep breaths can significantly help rewire your attention to noticing the breath and your body’s reactions rather than all the spiraling negative thoughts due to high stress. The great thing about breathing exercises is that they’re able to be done standing, sitting or lying down. Place your hand on your belly and feel it rise and fall as you breathe. Be mindful of your body’s tension releasing and your heartbeat changes. If you’re interested in more guided breathing experiences, there are tons of meditation apps and videos online.
Get outside
Going outside can be especially helpful after a stressful day. Getting fresh air and listening to nature’s sounds can be very relaxing, but another reason why spending time outdoors is so lovely is because of the sun! Exposure to sunlight can help your body release important destressing chemicals in your brain, like serotonin, that boost your mood and help you feel more relaxed. . Getting out in the sun,or even sitting near an open sunny window, is a great way to calm down when you’re feeling stressed or overwhelmed.
Stretch
Stress can build physical tension in your body, which is why stretching becomes very important in releasing that physical and psychological tension. Movement helps you focus on the present moment and balance your emotions, rather than worrying about the past or the future. Take a moment to do some easy stretching exercises to help relax your body and mind after a tough day. If you’re not sure where to start, try looking up some gentle meditation stretching videos!
Use your senses
Using any of our five senses, especially the use of smell, can help make you aware of your current surroundings and bring about a calm feeling. Try using the 5-4-3-2-1 sense method. To do this, fFind 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 allows yourself to engage your senses in the present moment and calm your stirring thoughts and emotions.
Take a break from social media
It can be easy to use social media as a distraction, but this can actually cause more stress and psychological commotion. You have little control over what comes across your feed, which may mean you’ll end up coming across stressful, disturbing, or downright overstimulating content. Be mindful of how you’re feeling and take a break from constant scrolling;t’s okay to feel bored. Instead of social media, opt for something more tactile, or imagination-engaging instead—like reading fiction, drawing or coloring, or doing a puzzle. This can give your mind the break it needs without making you overthink or feel even more overwhelmed.
Write in a journal
Writing down your thoughts can be a helpful way to process what you’re feeling after a hard, stressful day–even if you never look at them again. Some enjoy journaling because it gives them a chance to look back and see their growth over the years. Others find journaling difficult because they don’t like being reminded of how they felt in the past. For those that find journaling tough, try just writing everything down, stream of consciousness, and then throwing the page away. It can help to get the feelings out on paper, even if you never look at it again. You can also search Pinterest for guided journaling prompts or even find pre-written guided journals like these.
About JFCS Pittsburgh Youth Services
Jewish Family and Community Services (JFCS) Pittsburgh is committed to supporting youth and young adults achieve their goals and secure a strong future. For more information about education, workforce development, and mental health support services available, please call JFCS Youth Services at (412) 422-7200 or visit www.jfcspgh.org/youth-services.