Calm Down in a Hurry

We've No Time to Waste.

There are too many chores to get done. What the hell did I get accomplished today, anyway? Too much homework. Kid's screaming. Dinner to deal with. Bills to pay. Vacuuming awaits. Crap. And I wanted to watch my show tonight. Drink a glass of wine.

But no time.

Always something more to do. It just builds and builds and goes on and on and on.

We've been there. So no more flowery words. Try this techniques to calm down immediately. Works on the kids as well.

Give them a shot (and a secret tip? They work well in combo.):

1. Staring at Something Green

When tension rises, taking a moment to immerse yourself in greenery can work wonders. Whether it’s a potted plant in the living room or a walk through a nearby park, the color green has a calming effect on our minds and bodies. Studies show that exposure to green spaces can lower cortisol levels, reducing stress and promoting a sense of tranquility. (If you're into painting, the color green works great as a wall cover. It calms. Just not neon green.)

Action Steps: Find a quiet corner with indoor plants or step outside into nature. Take a few deep breaths, focusing on the vibrant green colors around you. Let the natural beauty soothe your senses and bring a sense of peace. Really look at the green. Go deep. Breathe.

2. Focused Breathing Exercises (Yeah, yeah, we've all heard this one. But it works.)

Deep breathing is a powerful tool for calming the mind and relaxing the body. By slowing down your breathing, you activate the body's relaxation response, helping to alleviate tension and anxiety quickly. This technique can be practiced anywhere, making it perfect for moments of stress.

Action Steps: Sit comfortably or lie down. Inhale deeply through your nose for a count of four, hold for four, then exhale slowly for six. Repeat this pattern several times, feeling your body relax with each breath. It is important to exhale for a count or two longer than you inhale. It engages the parasympathetic nervous system. This part of the nervous system is responsible for the body's rest and digest response, promoting relaxation and reducing stress levels. Plus it helps get rid of all that pesky carbon dioxide.

3. Horizon Staring or Sky Gazing

Sometimes, all it takes to reset our minds is a change of scenery. Focusing on distant horizons or the expansive sky can shift our perspective, offering a moment of mindfulness and calm. This practice encourages us to step back from stressors and appreciate the beauty of the world around us. We're basically herd animals. Herd animals feel safer when they can see off into the distance a long ways. Why? They can see any predators sneaking up on them. So wide open vistas equal less stress.

Action Steps: Find a quiet spot with a clear view of the horizon or sky. Take slow, deep breaths as you gaze into the distance. Allow yourself to be present in the moment, letting go of tension with each breath.

4. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing specific muscle groups to reduce physical tension and promote relaxation. It’s an effective method for releasing bodily stress and can be done in just a few minutes.

Action Steps: Start by tensing the muscles in your feet for a few seconds, then release and feel the tension melt away. Gradually work your way up the body, tensing and relaxing each muscle group—legs, abdomen, chest, arms, and face. Focus on the contrast between tension and relaxation to deepen the sense of calm.

You can just go straight for a full body flex with the kids. Arms out and down. Fist closed. Every muscles tense. And let out a little yell. Repeat as needed.

For What It's Worth

Pick one of these and do it daily. Kids should understand that fighting stress is something everyone needs to do. Make it fun. Full body flex, remember. These practices empower both parents and children to navigate stressful moments with greater ease and resilience.

Consistency. Make it fun. Now go yell.

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