How To Calm Down When Overwhelmed: Four Evidence-Based Strategies

Chronic stress can have serious consequences on physical and mental health, leading to an increased risk of anxiety, depression, fatigue, and other health challenges. However, there are steps you can take to improve your ability to adapt to stress and give your body signals that it is safe to calm down in an overwhelming moment.  

When looking to restore your nervous system to equilibrium, there are multiple coping skills you can consider. For example, you might try strategies like deep breathing exercises and mindfulness techniques to reduce stress levels and restore balance in various aspects of life. 

What Causes Stress?

The causes of anxiety and chronic stress are multifaceted and not limited to one single source. Below are the several stress systems and how they function. 

The Autonomic Nervous System 

The autonomic nervous system (ANS) regulates the body's automatic processes, such as sweating, digestion, and anxiety. The ANS can be divided into two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). 

The Sympathetic Nervous System And Parasympathetic Nervous System 

The SNS is responsible for fight-or-flight responses to perceived threats, as it increases heart rate and respiration to prepare an individual for danger. Contrarily, the PNS is active during restful states, with a calming effect that slows down heart rate and respiration. 

Imbalances In The Nervous Systems 

In individuals who experience chronic stress and anxiety, the ANS tends to become overstimulated, which can lead to continuous activation of the fight-or-flight response. Remaining in a chronic state of fight-or-flight can be detrimental to the body and lead to an increased risk of mental and physical health issues.

An imbalance between the SNS and PNS may also have physical effects such as muscular tension, headaches, digestive issues, and other forms of discomfort that may be tied to the symptoms of anxiety and depression. 

It can be essential for those experiencing chronic stress or anxiety to understand how to initiate the rest-inducing faculties of this system to improve their ability to release tension and find a healthier balance of stress and rest. 

Four Tips To Calm Down When Feeling Overwhelmed

Below are four tips for calming your nervous system when overwhelmed or experiencing chronic stress. 

Practice Mindful Breathing Exercises

Deep breathing exercises can be a great stress reliever and calm the mind and body. You can increase your oxygen intake and reduce stress hormones like cortisol by taking slow, deliberate breaths. These breaths directly incite the rest response, may reduce your heart rate, and can help you gain clarity in times of difficulty.

One example of a potentially effective breathing exercise is the 4-7-8 technique developed by Dr. Andrew Weil. This method involves inhaling for four counts, holding the breath for three more counts, and exhaling for the last count. 

Controlling the breath in this exercise helps activate the “rest and digest” functions in the body and may provide quick relief from stress. According to a recent study, researchers discovered that the 4-7-8 technique improved the balance between the stress and rest responses in the body while also reducing the risk of cardiovascular disease and improving healthy blood flow.

Engage In Regular Exercise

Exercise can be integral to managing chronic stress and improving mental health. Being physically active may help you develop adaptability, which may allow you to handle everyday stressors better and become more resilient against overwhelming anxiety or fear. 

Exercise can calm the amygdala, the part of the brain responsible for fear and stress responses. In addition, physical activity releases endorphins, which are molecules that reduce pain and anxiety while stimulating positive emotions like happiness, contentment, and euphoria. Endorphins are also known to boost self-esteem and confidence, which may be beneficial in relieving stress. 

By exercising regularly, you may train your body to respond with greater agility during times of stress, staying calmer under challenging situations. Regular physical activity, such as a short walk exercise, may help you build muscle groups and muscle memory so that when faced with a stressful situation, the body can remember to stay flexible instead of tense and rigid.

Incorporate Daily Meditation Practice

Stressors can be real or perceived. In either case, they activate the body's natural stress response system. However, acknowledging that stress is not inherently bad can be beneficial for understanding stress's positive and negative aspects. Understanding that stress can be used and controlled constructively may help relieve its harmful impact, which is one of the main reasons meditations may be beneficial for mitigating stress. 

Mindfulness meditation and breathwork practices can help you change your way of perceiving stress. After just a few minutes of meditation, you may notice a desire to take advantage of acceptance in your situation. This change in perception may guide you toward handling stressors healthily and enable you to choose how you react to them. Understanding the adverse effects of stress can help you re-arrange your priorities and find balance rather than avoid it. 

Breathe deeply, focus on specific body parts, and visualize a peaceful scene. Stay focused on your breath and keep it slow and calm. Meditating for a few minutes daily may help you develop long-term mindfulness skills. Studies have demonstrated that even a small amount of meditation may reduce symptoms of depression, PTSD, anxiety, and other mental health conditions. 

To maximize these benefits, practice regularly to engrain the meditation mindset into your daily life. This routine may enable more detachment from stressors and promote a balanced mindset amidst complex life challenges. 

Chew Gum

Chewing gum can provide short-term, quick relief from feeling overwhelmed in several ways. First, it engages your brain in a repetitive habit that may focus your attention away from your stressors. Keeping your mind occupied with a less stressful activity may reduce feelings of anxiety or fear. In one study, researchers concluded that chewing gum for 20 minutes increased heart rate variability, an indicator of stress resilience.

Chewing also incites the release of endorphins in the brain, known as mood boosters. Chewing gum may also increase your body’s production of saliva, which contains serotonin, an essential hormone involved in mood regulation and the ability to cope with stress.

The Benefits Of Relaxation 

In a busy society, it may seem like you are primed to be ready to perform. Even when you try to unwind after a long work day, the mind may have difficulty shutting off or slowing down. It can be essential to learn how to relax actively. Active relaxation incites the powerful natural healing mechanisms in the body and gives you a balance between stress and rest. 

Active relaxation involves the act of mindfully resting rather than mindlessly resting. Contrary to popular belief, binge-watching TV may cause you to be more tired due to the exposure to blue light. To actively relax, consider swapping out TV or video game sessions with a gentle walk, reading, meditation, or yoga or tai-chi practices. 

As you incorporate new activities into your weekly routine, you may notice that it becomes easier to switch to a more relaxed mindset and that you have more energy during the day. Try to develop balance and not let your body become overwhelmed by constant activation from stress on a daily basis. 

Support Options 

If you’re struggling to cope with overwhelm in your personal life, it may be beneficial to talk to a professional via in-person or online therapy. For individuals more prone to becoming overwhelmed in stressful situations, online therapy may offer a more accessible option for exploring emotions and engaging in therapy. 

Individuals who experience symptoms of depression or anxiety due to chronic stress may experience improved access to mental health services through platforms like BetterHelp. These platforms often empower users to schedule sessions at conducive times, from preferred locations, and in various formats, such as phone, video, or live chat sessions. 

Research also backs up the ability of online-delivered cognitive-behavioral therapy to reduce anxiety, panic disorder, and other psychiatric disorders. One team of researchers discovered that online therapy was an effective treatment method for improving symptoms of anxiety, depression, addiction, and other mental health disorders. They also discovered that these interventions were more cost-effective and could improve access to care for underserved communities. 

Takeaway

Finding a balance between stress and rest can be essential for managing chronic stress, improving mental health, and calming down when overwhelmed. Adaptability is one key to achieving this balance, often enabling individuals to find balance and respond mindfully in different situations. By following the steps outlined above and seeking mental health care, individuals can improve their ability to find ways to calm down when overwhelmed.